“The answer is yes and no,” says Dr. Lawrence Green, a clinical professor of dermatology at the George Washington University School of Medicine and Health Sciences and vice president of the American Academy of Dermatology.
“This is a great skin-saving salad, but I think the name is misleading,” says Dr. Rajani Katta, a dermatologist and author of Glow: The Dermatologist’s Guide to a Whole Foods, Younger Skin Diet. The retinol salad provides vitamin A, which is good for the skin, but it’s not the same as applying an over-the-counter retinol or prescription retinoid topically, she explains.
Vitamin A helps maintain the health of several vital organs, including the heart, reproductive system, eyes, and skin, says Amy Bragagnini, a spokesperson for the Academy of Nutrition and Dietetics.
It’s true that the body converts beta-carotene into retinol (which is preformed vitamin A, or its active form). But it’s “not an efficient conversion,” Green says. “It happens, but it takes a lot of beta-carotene to get a lesser amount of retinol.”
Is eating vitamin A the same as applying retinoids or retinol?
A 2025 systematic review found that topical and dietary carotenoids (a group of plant compounds that include beta-carotene) offer anti-aging skin benefits, including lowered inflammation and improved hydration and elasticity.
When applied topically, retinol penetrates your skin, where it can speed up cell turnover and boost collagen production, Katta says. Research shows that topical retinol can improve fine lines, hyperpigmentation, roughness, and signs of sun damage. Retinol can also exfoliate and plump the skin and help treat and manage acne.
The retinol salad is still good for your skin. But its benefits mainly come from the antioxidants in the ingredients, rather than the potential to add retinol to your diet, Green says.
Beta-carotene from dietary sources is typically safe for most people, even in high levels, according to the Harvard School of Public Health. However, too much preformed vitamin A, which you could get from overusing vitamin A supplements—or, less commonly, by eating too many vitamin A-rich foods—could be toxic, potentially causing blurry vision, dry skin, nausea, or vomiting.
If you don’t normally consume vegetables, which are fiber-rich, eating too many at once could upset your digestive system, she says.
What’s the best diet for healthy skin?
Fruits and vegetables contain different antioxidants that protect your skin from damage from UV rays and pollution, she says. Omega-3 fatty acids, found in oily fish, walnuts, and flaxseeds, reduce inflammation in the body, which may guard against skin conditions.
Overall, Green recommends the Mediterranean diet, which incorporates many of these principles and has been shown to benefit overall health. Research shows that the diet can also help manage inflammatory skin conditions, like acne or psoriasis.
When to see a dermatologist about your skin
If you’re struggling with acne or are bothered by age-related changes like wrinkles, sagginess, or sun spots, see a dermatologist.
Addressing wrinkles, pigmentation changes, and other age-related changes depends on the individual person and their skin issue, Green says. For example, dermatologists may prescribe retinoids or recommend Botox, fillers, laser treatments, or microneedling.
Over-the-counter retinol serums, creams, and other products are available, too. Katta says they’re beneficial but not as potent as prescription retinoids. Retinol also hasn't been studied as extensively as retinoids, so there’s not as much evidence on its effectiveness, Green says.
Taking care of your skin should be a holistic approach that includes diet, and the retinol salad can be a part of that. Green says the dish is a “nice idea for the antioxidant benefits,” but won’t treat acne or address any unwanted signs of aging.
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