Achieving youthful, radiant skin is a top skincare goal for many. Retinol, a popular anti-ageing ingredient, is widely used to reduce fine lines and wrinkles, making it a staple in skincare routines. While traditionally applied through creams and serums, what if you could consume it instead?
Dr Shammi Theesan, a dermatologist trained at Melbourne University, recently shared a unique recipe on Instagram—her 'retinol salad'. This nutrient-rich salad is packed with vegetables and dressings that contain beta-carotene, a compound that the body converts into retinol. Beyond skin benefits, these ingredients also promote a healthy gut microbiome.
How to make the ‘retinol salad’
The key to this salad’s skin-boosting power lies in beta-carotene, a naturally occurring compound found in all the selected vegetables. This makes the dish a game-changer for skincare enthusiasts.
Ingredients:
- Carrots (cut into ribbons)
- Red or orange capsicum (bell peppers)
- Sweet potato (diced, skin on)
- Lemon juice
- 1 tbsp tamari sauce
- Sesame oil
- Rice wine vinegar
Each ingredient plays a crucial role in enhancing skin and gut health. Dr Theesan explains that carrots are rich in beta-carotene, which the body converts into retinol. Opting for red or orange capsicum ensures a higher beta-carotene content.
Sweet potatoes offer double the benefits, as they not only contain beta-carotene but also support gut health—especially when the skin is left on. Adding lemon juice infuses the salad with vitamin C and antioxidants, essential for collagen production and skin elasticity.
For the dressing, tamari sauce is recommended over soy sauce as a healthier alternative. Sesame oil enhances the aroma, making the salad more flavourful, while rice wine vinegar supports gut microbiome health. Dr Theesan suggests consuming this salad two to three times a week to maintain a youthful glow.
Also Read | Boost your skin with retinol: Reduces fine lines and wrinkles, improves skin elasticity, more
But what is beta-carotene? Does it really convert to retinol, and what are its full benefits?
According to Alok Singh, food science expert, beta-carotene is a well-known provitamin A carotenoid, often praised for its role in vision, skin health and immunity. But its conversion to retinol is complex and varies between individuals.
"Beta-carotene is a precursor to retinol (active vitamin A). When consumed through food, the body enzymatically converts beta-carotene into retinol, but this process is influenced by multiple factors, including genetics, gut health and nutrient absorption," Singh explains.
The efficiency of beta-carotene conversion also varies. On average, 12 micrograms of dietary beta-carotene yield 1 microgram of retinol. "Not everyone converts beta-carotene efficiently. Up to 45 percent of individuals have genetic variations in the BCMO1 enzyme, leading to lower conversion rates," Singh says, adding, "Factors such as gut health, fat intake (since vitamin A if fat-soluble), and overall nutritional statues influence conversion."
Nonetheless, beta-carotene has powerful antioxidant properties and plays a role in disease prevention, skin health and overall well-being. Here are its benefits, according to Singh:
1) Supports vision and eye health: Beta-carotene helps prevent night blindness and reduces the risk of age-related macular degeneration (AMD).
2) Powerful antioxidant and anti-inflammatory effects: As an antioxidant, beta-carotene neutralizes free radicals, protecting cells from oxidative stress and reducing inflammation.
3) Boosts skin health and slows aging: Beta-carotene protects the skin from UV damage by absorbing harmful ultraviolet rays.
4) Strengthens the immune system: Vitamin A, derived from beta-carotene, is essential for immune cell production and function.
5) Supports cognitive function and brain health: The antioxidant properties protect brain cells from oxidative damage, potentially lowering the risk of Alzheimer’s and neurodegenerative diseases.
6) Improves lung function: Beta-carotene enhances lung function and reduces inflammation, making it beneficial for individuals with asthma and chronic obstructive pulmonary disease (COPD).
Also Read | Anti-ageing skincare routine: Include vitamin C, retinol, sunscreen to keep your skin firm and hydrated
Singh advises to consume a balanced diet with both plant-based beta-carotene and preformed vitamin A sources for optimal health. "For those looking to harness the full benefits of beta-carotene, eating a variety of colourful fruits and vegetables and ensuring adequate fat intake for absorption will maximise its impact."
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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