5 Indian foods which are rich in ‘Anti-Ageing’ Retinol

Why it’s rich in retinol:

Fatty fish such as bangda (mackerel), pedvey (sardines), and rohu (a common freshwater fish in North India) contain moderate levels of retinol, especially in their liver. These are commonly eaten across Indian coastal and riverine regions.

Skin benefits:

Improves skin tone and smoothness

Reduces inflammation-related ageing signs

Enhances the skin’s natural glow through healthy fats

How to include it:

Cook fish in traditional styles, fish curry, tawa fry, or steamed with spices. Leave the skin on when cooking, as some of the vitamin A resides there. Aim for two servings of oily fish per week.

Don’t forget Beta-Carotene

While retinol comes from animal sources, plant-based foods like carrots (gajar), sweet potatoes (shakarkandi), spinach (palak), and pumpkin (kaddu) contain beta-carotene, which the body converts into vitamin A. Though not as potent as retinol, these are valuable for vegetarians and can still help improve skin tone and health over time.