Achieving youthful, radiant skin is a highly sought-after objective in skincare. Retinols effectively address anti-ageing issues, such as fine lines and wrinkles, which has made them a popular choice among skincare enthusiasts. Generally, retinoids are part of the broader retinoid family and come in various formulations, including creams and serums. However, what if you could incorporate them into your diet?

On March 18, Dr Shammi Theesan, a dermatologist trained at Melbourne University, shared a powerful salad recipe on Instagram. This recipe features a blend of vegetables and dressings that contain a potent compound that ultimately transforms into retinol. In addition to their skin-enhancing properties, some of the vegetables and dressings also promote a healthy gut microbiome.

Here’s how to prepare this nutritious salad that benefits both your skin and overall health:

Retinol Salad

One key ingredient found in all the vegetables chosen by Dr. Theesan is beta-carotene, which makes this seemingly ordinary salad a transformative option for addressing skincare issues.

Ingredients:

• Carrots (in ribbon)
• Capsicum (red or orange)
• Sweet potato (diced with skin on)
• Squeeze lemon
• 1 tbsp Tamari sauce
• Sesame oil
• Rice wine vinegar

Each vegetable and sauce contributed significant nutritional value to the salad, ensuring that no ingredient lacked essential nutrients. Emphasizing the key component of the salad, she noted, “Carrots contain beta-carotene, which is converted into retinol. I prefer to slice mine into ribbons. For capsicum and bell peppers, opt for the red or orange varieties, as they contain higher levels of beta-carotene. It is important to remember that beta-carotene transforms into retinol.”

Sweet potatoes offer dual advantages; in addition to beta-carotene, it is advisable to retain the skin, as it benefits the gut microbiome.

Discussing the advantages of lemon, Dr. Theesan pointed out that it enriches the salad with vitamin C and antioxidants, which are essential for collagen production and maintaining skin elasticity.

Regarding the salad dressing, she suggested opting for tamari sauce instead of soy sauce, as it is a healthier choice. Sesame oil adds a delightful aroma, enhancing the salad's appeal. The final ingredient, rice vinegar, supports gut health and the microbiome.

When should one consume this salad? Dr. Theesan identified common signs of aging, such as dry skin and wrinkles, and recommended incorporating this salad into one’s diet two to three times a week.

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