Retinol, a natural derivative of vitamin A, is widely celebrated in the skincare industry for its powerful anti-aging benefits. It supports faster skin cell regeneration, stimulates collagen and elastin production, and helps reduce wrinkles and fine lines. But did you know that you can also find natural sources of retinol in everyday fruits?

According to Indonesia’s Ministry of Health, these five natural fruits are rich in vitamin A (or its active forms) and can help prevent premature aging from within.

1. Carrots: A Beta-Carotene Powerhouse
   Carrots are not direct sources of retinol, but they contain high levels of beta-carotene—a pro-vitamin A compound that your body converts into active vitamin A. A 100-gram serving of cooked carrots delivers about 17,000 IU of vitamin A, equal to 852 micrograms of Retinol Activity Equivalents (RAE). This helps protect your skin from damage, boost collagen production, and improve overall texture.
   
   
2. Mangoes: Delicious and Skin-Friendly
   This tropical delight does more than satisfy your sweet cravings. One 165-gram serving of mango contains approximately 89 micrograms of RAE, fulfilling around 10% of your daily vitamin A needs. Mangoes help promote skin regeneration, lock in moisture, and reduce the appearance of fine lines and dullness.
   
   
3. Papaya: The Skin-Soothing Superfruit
   Famous for its digestive benefits, papaya is also a skin savior. A 165-gram serving provides around 78 micrograms of RAE roughly 9% of your daily requirement. Its rich enzymes and antioxidants help fight signs of aging, maintain skin softness, and add a natural glow.
   
   
4. Guava: A Vitamin C and Retinol Combo
   Guava is well-known for its high vitamin C content, but it also offers natural retinol benefits. Two medium-sized guavas (110 grams total) provide about 34 micrograms of RAE, meeting around 4% of your daily intake. This fruit aids in repairing damaged skin, stimulating collagen production, and giving your skin a firmer appearance.
   
   
5. Watermelon: Hydration and Protection in One Bite
   Watermelon is more than just a summer refresher—it’s a skin-enhancing fruit packed with vitamins A, B1, B6, and C, plus lycopene, a strong antioxidant. It supports hydration, slows down the aging process, enhances skin texture, and protects against harmful free radicals.

While topical skincare products are essential, incorporating natural, retinol-rich fruits into your diet provides internal support for healthier, younger-looking skin. From carrots and mangoes to papaya and watermelon, these fruits offer a delicious and natural way to fight aging signs. Make them part of your daily routine—and let your skin glow from the inside out.

Reference : tempo.co