It’s a well-known fact that topically applying retinol can make a major difference when it comes to reversing damage to your skin. An active form of vitamin A, retinol is considered the gold-star anti-aging ingredient when it comes to smoothing lines, clearing acne, and reversing sun damage. But you don’t have to simply incorporate it into your nighttime routine: Vitamin A is available in your diet, too.

“Diet plays a significant role in our skin’s health and appearance,” says Manhattan-based board-certified dermatologist Dendy Engelman, MD, FAAD. “There are studies to support that increased vitamin intake helps skin in both the aging space and acne.”

Here’s how you can take advantage of vitamin A in your diet to improve your skin.

Benefits of vitamin A

Vitamin A is a fat-soluble vitamin (more on that later) that is key for a healthy body. “The human body does not produce vitamin A, so it must be obtained externally through our diet and skincare,” Dr. Engelman says. “Retinol, like other retinoids, is a derivative of vitamin A. When applied topically to the skin, it is converted to retinoic acid, the active form of vitamin A in the body.”

When it comes to the edible form, vitamin A comes in two forms: retinol, which is found in foods that originate from animals, and carotenoids, which are derived from plant-based foods and converted into vitamin A when digested.

“Appropriate vitamin A intake helps support healthy skin, hair, and nails,” Dr. Engelman adds. “Vitamin A plays a role in regulating sebum production and cell turnover, which are important for maintaining a healthy skin barrier (including the scalp) and supporting the hair growth cycle. Vitamin A is also necessary for the synthesis of keratin, which is a vital structural protein for both hair and nails.”

Daily requirement of vitamin A

Daily vitamin A requirements vary depending on age, sex, and health conditions (if you’re pregnant or breastfeeding, that changes it, too). According to the Mayo Clinic, adult males should take 900 micrograms (mcg) and adult women should take 700 mcg. It is important to note that the body does not need large amounts of vitamin A every day, but regular, balanced intake is essential to maintain the right balance and prevent deficiencies.

A warning about vitamin A-rich foods

“It’s important to note that consuming too much vitamin A can actually be very toxic for the human body, leading to a condition known as ‘hypervitaminosis A,’” adds Dr. Engelman. “This can result in a number of unwanted and potentially dangerous side effects—including, ironically, a disrupted and unhealthy skin barrier, and hair loss. Therefore, it is very important to avoid excessive consumption of vitamin A (or any compound!) and speak with your doctor to determine the diet that’s best for you.”

15 vitamin A-rich foods

• 3 ounces of liver (especially beef or chicken), which will meet the daily dose
• 1 cup of fortified dairy products like milk, roughly 185 mcgs
• ½ cup cantaloupe, roughly 135 mcg
• 1 large hard-boiled egg, 75 mcg
• 3 ounces of salmon, roughly 60 mcg
• ½ cup raw carrots, roughly 460 mcg
• ½ cup spinach, roughly 570 mcg
• ½ cup raw red peppers, roughly 120 mcg
• 1 sweet potato with skin, which will meet the daily dose
• chard, roughly 55 mcg
• 5 dried sulfured apricots, roughly 65 mcg
• peaches, roughly 24 mcg
• 1 whole mango, roughly 115 mcg