Supplementing retinol from natural drinks is a safer, easier, and more sustainable way to rejuvenate the skin than using cosmetics alone.
Retinol is an active form of vitamin A, which plays an important role in the process of skin cell regeneration, collagen production and wrinkle reduction.
Benefits of retinol:
- Stimulates collagen production, improves skin elasticity
- Reduces wrinkles, dark spots
- Reduces acne and prevents aging
Research from the Journal of Investigative Dermatology (2007) proves that retinol helps thicken the epidermis, reducing the depth of wrinkles after only 12 weeks of use.
In addition to topical application, retinol can also be supplemented through foods and drinks rich in beta-carotene precursors or natural retinol, helping to reduce the risk of skin irritation, maintaining long-term, comprehensive beauty. Below are drinks rich in natural retinol that help beautify the skin from the inside.
Carrot - Pumpkin Smoothie
Carrots and pumpkins are both rich in beta-carotene, vitamin A, and antioxidants, which support skin regeneration, brighten skin, and increase resistance. A glass of carrot - pumpkin smoothie every day helps improve skin pigmentation, providing abundant vitamin A for healthy skin.
Ingredients:
- One large carrot (peeled, cut into pieces)
- 100 g pumpkin (steamed until soft)
- 200 ml nut milk (almond milk, walnut milk, or unsweetened fresh milk)
- One teaspoon pure honey (optional)
- One teaspoon chia seeds (if available)
- 1/2 teaspoon olive oil (helps absorb vitamin A)
How to make:
- Put the steamed carrots and pumpkin in a blender.
- Add milk, honey, chia seeds, and olive oil.
- Blend until smooth. You can add ice cubes if you like it cold and enjoy.
Mango-papaya juice
Mango and papaya are rich in beta-carotene and vitamin C, which help brighten skin and reduce dark spots. According to Nutrition Reviews (2010), a diet rich in carotenoids makes skin brighter and more even after 6 weeks.
Ingredients:
- 1/2 ripe mango (peeled, cut into pieces)
- 1/2 ripe papaya (seeded)
- 100 ml fresh orange juice or filtered water
- A spoonful of lemon juice (increases vitamin C absorption)
- Ice cubes (optional)
How to make:
- Put all ingredients in a blender.
- Blend until smooth, filter through a sieve if you like clear juice.
- Drink immediately to preserve vitamins.
Spinach - green apple smoothie
Spinach and green apple provide lutein, iron, beta-carotene to help purify the body, reduce hormonal acne, at the same time, support liver detoxification, making the skin smoother.
Ingredients:
- A handful of washed spinach
- A green apple (leave the skin on if clean, cut into pieces)
- 1/2 banana (increases natural sweetness)
- 200 ml coconut water or filtered water
- A spoonful of flaxseed or chia seeds (helps detoxify, beautify the skin)
- Juice of 1/4 lemon (keeps the green color)
How to make:
- Put spinach, apple, banana, and chia seeds in a blender.
- Add coconut water and lemon juice, blend well.
- Drink immediately, do not leave it for too long because it is easy to oxidize.
Tomato juice
Tomatoes contain lycopene and beta-carotene, which help protect the skin from the harmful effects of UV rays, slowing down the aging process. Research results published in the British Journal of Dermatology (2008) showed that tomato juice helps reduce up to 30% of skin damage caused by UV rays after 12 weeks of regular use.
Ingredients:
- 2-3 ripe tomatoes (organic if available)
- 1/2 small carrot (optional – for added sweetness)
- 1 teaspoon olive oil (helps absorb lycopene)
- A pinch of sea salt or a little lemon juice (for added flavor)
- 50-100ml filtered water
How to make:
- Soak tomatoes in boiling water for 30 seconds, peel (reduces acidity and eases digestion).
- Blend with carrots and filtered water.
- Strain through a sieve if you want a smooth drink.
- Add olive oil and lemon, stir well before drinking.
Almond milk or whole milk, butter, and honey
Almond milk or whole milk is a natural source of retinol that is easily absorbed, helping to soften and brighten the skin. Milk rich in vitamin A is a simple and effective choice for nourishing and slowing down skin aging.
Ingredients:
- 200 ml almond milk (or whole milk)
- 1/4 ripe avocado (rich in good fats that help absorb vitamin A)
- One teaspoon of pure honey
- A pinch of cinnamon powder (antioxidant, enhances aroma)
Instructions:
- Put all ingredients in a blender.
- Blend until smooth, drink while still cool.
- Can be used as a nutritious snack, full for a long time.
Note when supplementing retinol through drinks.
- Only drink one glass per day, do not overdose because excess vitamin A can cause poisoning.
- Drink with good fats (avocado, olive oil, chia seeds) to increase absorption.
- Maintain for at least 4-6 weeks to feel the obvious effect.
(According to Women's Health Magazine)