Retinol Benefits, Signs of Deficiency and Food Sources


In the body, vitamin A appears in three forms: retinol, retinal, and retinoic acid. Together they are referred to as retinoids. Retinol is often called preformed vitamin A or Vitamin A1 and is one of the most active, or usable, forms of vitamin A. Retinol is found in animal foods and can be converted to retinal and retinoic acid in the body. In form of supplements, it is used for treating and preventing deficiency of Vitamin A. It is also used for preventing further issues in those with measles. It is used by mouth or injection into a muscle.

In 1909, retinol was discovered, isolated in 1932 and first made in 1947. It is regarded as the most effective and safe medicines required in health system. Being a form of retinoid, it is a cell-communicator and helps to renew it regularly resulting in younger and fresher looking skin. It progress sun damage, acne, dark spots, scars, lines and evens out the skin tone.

Food Sources

Food name Weight (g) Retinol (µg)
Chicken 85 3649
Margarine 232 3009
Fish oil 4.5 1350
Bluefin tuna 85 643
Egg 85 524
Mozzarella cheese 113 494
Cream 120 486
Cheese, muenster 132 392
Peanut butter, smooth 32 375
Ice creams, chocolate, rich 148 293
Yogurt 170 223
Greek yogurt 200 180
Spinach souffle 136 163
Chicken 85 152
Coconut milk 240 151
Almond milk 240 151
Rice milk 240 151
Goat cheese 28.35 136
Milk 244 129
Chinook salmon 85 127


What are the Benefits of Retinol?

  1. Eye health

Eyes are delicate and require care and protection. Vitamin A helps to treat weak eyesight, keeps eyes moist. Evidence shows that daily intake of Vitamin A promotes night vision which prevents from night blindness. Retinol is a nutrient which assists development of visual purple in eyes. Vitamin A helps to lower chances of cataracts as well as macular degeneration which are age associated eye problems.

  1. Urinary stone prevention

Urinary stone is a health problem which could be effectively treated with diet rich in Vitamin A. It acts as a shield against factor forming urinary calculi by forming calcium phosphate in the body. Vitamin A helps to keep urinary tract in shape which minimizes the risk of urinary stone reoccurrence.

  1. Bone health

Vitamin D helps to maintain bones and teeth stronger. Experts recommend incorporating dairy products to the routine and drinking a glass of milk daily in order to avoid bone problems. Daily intake of vitamin A is effective for bones and teeth. When combined with other nutrients, Vitamin A forms a solid layer called dentin below surface of teeth. This layer strengthen teeth against various oral health problems.

  1. Muscle health

Growth of muscle is crucial for children and growing teens. Proper diet ensures growth of muscles properly. It is crucial to include food items to diet of children and growing teens for proper growth of muscles. It prevents formation of muscular dystrophy in muscles.

  1. Tissue repair

Body forms tissues and cells naturally but requires nutrients for this process. Without adequate nutrients, this process could not take place and body becomes unable to produce new tissues. Intake of vitamin A in any form helps to enable this natural process as it replaces old tissues with new ones effectively.

  1. Treatment for measles

Child specialists suggest that children with deficiency of Vitamin A become prey to measles. Incorporate food rich in Vitamin A into diet. Adequate amount of Vitamin provides relief from diarrhea and fever which comes with measles.

  1. Slows aging

When people ages, occurrence of wrinkles and fine lines are common. There are various treatments and products to lower these signs of aging. Due to this reason beauty experts trust vitamin A. It helps to lower fine lines and wrinkles. As it naturally contains moisture, it keeps skin moist. When skin absorbs this moisture, it becomes youthful again.

  1. Treat acne

Acne is caused due to the excessive production of sebum which is stressing and takes months to heal. Intake of Vitamin A supplements helps to treat acne by limiting production of sebum on skin. Antioxidants found in vitamin helps to regenerate dead skin cells by leaving it smooth and baby soft.

  1. Strengthen immune system

Vitamin A acts immune booster. Immune system prevents bacteria but one should maintain its function. Intake of Vitamin A on regular basis helps to promote lymphocytic responses which combat disease causing antigens. It possesses properties which are required to maintain mucus membranes moist. These moist mucus membranes assure better immunity and enhance activity of white blood cells. This process prevents reentrance of germs as well as bacteria in the body.

  1. Healthy cholesterol

High levels of cholesterol are the major cause for various cardio ailments. Numerous health problems are associated with high cholesterol. This reason makes the nutritionists to suggest diet rich in Vitamin A as it reduces high levels of cholesterol. It widens arteries to ensure proper flow of blood. Vitamin A lowers the chances of blood clotting.

  1. Skin health

All vitamins are known to promote skin condition. It has antioxidants as well as healing properties which are essential for skin health. Intake of Vitamin A enriched diet promotes skin discoloration providing it a natural glow.

Side effects

When used in high levels, it is toxic.


In developing countries, Vitamin A deficiency is common but is rare in developed countries. From 250000 to 500000 malnourished children becomes blind each year due to deficiency of Vitamin A. Deficiency of Vitamin A results blindness by making cornea very dry and damaging retina and cornea.


  • People may experience dryness and irritation, skin color changes, sensitivity to sunlight, redness, crusting, swelling and blistering.
  • It could cause mild skin inflammation or flaking till the skin becomes accustomed and builds up a tolerance. This is especially true for people with sensitive skin.


  • User Ratings (1 Votes)

About Author

Comments are closed.