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?
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
Deficiency
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.
Precautions
- 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.
References:
https://en.wikipedia.org/wiki/Retinol
https://www.dermastore.co.za/understanding-retinoids-a-brief-history
https://blog.bulletproof.com/natural-retinol-plant-alternative/
https://www.webmd.com/beauty/qa/what-are-the-side-effects-and-precautions-for-using-retinoids
http://jaclynsmithbeauty.com/retinol-precautions.htms
https://www.drwangskincare.com/blogs/news/7-side-effects-of-retinol-and-7-ways-to-prevent-them
https://www.naturalfoodseries.com/11-benefits-vitamin-a/