Retinol is a go-to ingredient for tackling fine lines, wrinkles, and other signs of aging, but what if you could eat it instead of applying it? Dr. Shammi Theesan, a Melbourne University-trained dermatologist, recently shared a recipe for a Retinol Salad that helps boost skin health from within.

This vibrant salad is packed with beta-carotene-rich vegetables, which the body converts into retinol. Additionally, its ingredients support gut health, making it a win-win for overall well-being.

Dr. Theesan suggests consuming this salad two to three times a week to combat signs of aging like skin dryness and wrinkles. Adding this nutrient-rich bowl to your diet could be a simple yet effective step toward radiant skin.

Retinol Salad Recipe

Ingredients:

• Carrots (cut into ribbons)
• Red or orange capsicum
• Sweet potato (diced with skin on)
• Lemon juice
• 1 tbsp tamari sauce
• Sesame oil
• Rice wine vinegar

Dr. Theesan explains that beta-carotene, the powerhouse compound in this salad, is abundant in carrots and capsicum. “Carrots have beta-carotene that converts into retinol,” she says, recommending slicing them into ribbons for better absorption. Capsicum, particularly in red and orange varieties, is another excellent beta-carotene source.

Adding that each of the vegetables or sauces added a rich value to the salad, she said: “Remember beta-carotene converts into retinol.”

Sweet potatoes offer double benefits: besides their beta-carotene content, leaving the skin on promotes gut health. Meanwhile, lemon juice provides vitamin C and antioxidants, essential for collagen production and skin elasticity.

For the dressing, tamari sauce is a healthier alternative to soy sauce, while sesame oil enhances fragrance and taste. Rice wine vinegar rounds out the mix, benefiting gut microbiome health.