8 Indian Foods Rich in Retinol for Youthful, Radiant Skin

Who doesn’t want glowing, youthful skin? While skincare works on the outside, true radiance starts from within.

Retinol (vitamin A) is a powerful nutrient that boosts collagen, supports cell renewal, and helps repair skin. Fortunately, many everyday Indian foods are naturally rich in retinol and easy to add to your diet.

Egg Yolks: Found in dishes like curries and omelettes, egg yolks are packed with bioavailable retinol and healthy fats, supporting skin health and preventing deficiency.

Carrots: Rich in beta-carotene (a form of vitamin A), carrots help keep skin bright and smooth. Enjoy them raw, cooked, or juiced.

Fatty Fish: Fish like bangda (mackerel), sardines, and rohu, especially their liver, offer a good dose of retinol along with omega-3s—great for glowing, supple skin.

Cod Liver Oil: Traditionally used in coastal India, cod liver oil is rich in retinol and omega-3s. It helps reduce dullness and supports skin hydration and elasticity.

Full-Fat Dairy: Milk, ghee, and homemade butter from grass-fed sources are good natural sources of vitamin A. Used moderately, they help keep skin soft, hydrated, and youthful.

Sweet Potatoes: These are rich in beta-carotene, which the body converts into retinol. Roast or steam them for a healthy side dish.

Spinach: A leafy green rich in beta-carotene, spinach is great in dals, palak paneer, or smoothies.

Pumpkin: Loaded with vitamin A and antioxidants, pumpkin keeps skin firm and bright—perfect in soups or sabzis.