(1) Vitamin C-helps the synthesis of skin collagen.

Vitamin C is also called L- ascorbic acid. In human body, vitamin C is a highly effective antioxidant, which is used to reduce the oxidative stress of ascorbic acid peroxidase substrate. Because vitamin C is a strong reducing agent, it can increase the activity of some metalloenzymes, help skin resist free radicals caused by ultraviolet rays, and avoid the generation of black spots and freckles. Effectively neutralize free radicals and enhance the skin's own resistance; Improve skin lines and dilute skin problems caused by oxidation such as fine lines; Promote metabolism, contribute to collagen proliferation in dermis, make skin elastic and prevent aging.

Collagen is a necessary nutrient for delaying aging, accounting for more than 30% of the total protein. An adult has about 3 kilograms of collagen. It widely exists in human skin, bones, muscles, cartilage, joints and hair tissues, and plays a triple anti-aging role of support, repair and protection.

However, not all collagen can be absorbed and utilized by human body. Collagen belongs to macromolecular protein. After entering the human body, it needs a complicated protein transformation process to be absorbed and utilized by the human body, and the absorption and utilization rate only stays at 2.5%.

The synthesis of collagen needs vitamin C, so the lack of vitamin C leads to the abnormal synthesis of collagen, which leads to the disorder of cell connection. The human body is composed of cells, which are connected by intercellular substances, and the key component of intercellular substances is collagen. Collagen is the main substance of dermis, which determines the repair ability of skin. From the age of 20, collagen in the human body began to lose, and at the age of 25, the loss accelerated. Therefore, to make the skin elastic, it is necessary to supplement vitamin C and promote the synthesis of collagen.

Ingredients: fresh dates

Vitamin C mainly exists in fresh vegetables and fruits. Citrus, lemon and kiwi fruit, which are usually considered as the foods with the highest vitamin C content, should be candidly admit defeat in front of sweet and crisp fresh dates, because the vitamin C content in fresh jujube pulp can be as high as 200-500 mg per 100 g, and a handful of fresh dates can meet the vitamin C demand of human body in one day.

② Vitamin A is the key to the normal differentiation of epidermal cells.

Vitamin A has antioxidant function, which can not only treat redness and swelling caused by sunburn, but also prevent skin aging. Another main function is to regulate the cell differentiation of epidermal layer, promote cell metabolism, regulate the metabolism of epidermis and stratum corneum, protect epidermis and mucosa, and make bacteria less fragile. Therefore, when there are acne, spots, acne or scar problems, vitamin A is a good skin repair agent, which can help the skin to form new cells, make the skin softer and prevent dryness and chapping.

In addition, vitamin A can also promote the growth of collagen and elastin, thus enhancing the elasticity of the skin and enhancing the water locking effect. Therefore, vitamin A plays an important role in anti-aging, wrinkle removal, lightening skin spots, smoothing and softening, and preventing skin cancer.

Recommended ingredients: pork liver

Pig liver is not only rich in vitamin A, but also contains a lot of other beneficial elements, which can help better beauty and skin care. In addition, eating pig liver often has a good effect on invigorating qi and enriching blood.

③ Vitamin B group-regulating metabolism.

Vitamin B helps to promote skin metabolism and keep skin moist and smooth. Vitamin B is a completely water-soluble vitamin, which can regulate metabolism, maintain the health of skin and muscles, improve the functions of immune system and nervous system, and promote cell growth and division. B vitamins closely related to skin care include B 1, B2, B3, B5, B6 and H, etc.

Vitamin B 1, also known as thiamine, can inhibit cholinesterase activity, reduce skin inflammatory reaction, prevent and treat seborrheic dermatitis and eczema, and improve skin health.

Vitamin B2, also known as riboflavin, participates in the redox reaction of cells, the synthesis of hemoglobin and the metabolism of sugar, protein and fat, which can help the skin resist the damage of sunlight, promote cell regeneration, keep the skin healthy and make the skin wrinkles shallow.

Vitamin B3, also known as nicotinic acid, can inhibit the formation of melanin and prevent rough skin. Conducive to the recovery of damaged cells or skin. It plays an important role in maintaining the integrity of normal tissues, especially skin, digestive tract and nervous system.

Vitamin B6 is closely related to skin health and is a part of the molecular structure of many enzymes and auxiliary enzymes. Promoting amino acid metabolism to maintain skin health can reduce capillary wall permeability and hyaluronidase activity, reduce allergic reaction and inflammatory reaction, and promote epithelial cell growth. Can be used for preventing and treating pachylosis, acne, sunburn, itching relieving and tanning, and can also be used for preventing and treating seborrheic skin inflammation, acne, seborrheic dermatitis, eczema and desquamation skin changes.

Vitamin H, also known as biotin, can promote skin metabolism and improve skin roughness.

Vitamin B can supplement beauty, and you should eat more foods rich in these vitamins. However, in a healthy diet, you can naturally supplement the body with related elements of vitamin B group, and if you want to achieve further results, you must increase the proportion.

Recommended ingredients: black rice

Black rice contains minerals such as manganese, zinc and copper 1-3 times as much as rice; It also contains special ingredients such as vitamin B, chlorophyll, anthocyanin, carotene and cardiac glycoside that rice lacks. The rice porridge boiled with black rice is fragrant and shiny, soft and delicious, rich in nutrition, and has a good nourishing effect, participates in body metabolism and avoids facial edema.

④ Vitamin K-prevention of osteoporosis

Vitamin K can act on osteoblasts and promote calcification of bone tissue. For example, both osteocalcin and protein need vitamin K to function. At the same time, it can inhibit osteoclasts and cause bone resorption, thus increasing bone density, which can not only prevent but also treat osteoporosis. In addition, vitamin K can also help relieve red blood, dark circles and broken capillaries, which can effectively resist aging. People with low levels of vitamin K have a 30% higher probability of hip fracture while running. Women should take 90 micrograms of vitamin K every day.

Recommended ingredients: broccoli

Broccoli is rich in nutrients such as vitamin K, protein, fat, sugar, vitamins A, B, C, calcium, phosphorus and iron. According to the analysis, every 100g of fresh broccoli contains 3.5g-4.5g of protein, which is three times that of broccoli and four times that of tomato, which can enhance the skin's anti-injury ability and help maintain skin elasticity.

⑤ Vitamin D-preventing obesity

Vitamin D is necessary for human body to produce leptin. Leptin is a hormone that can control human appetite. It will make people feel full after eating, so they will not eat. If the leptin content in the human body is continuously reduced, the appetite will become larger and larger, and it is easier to be obese. In addition, studies have shown that vitamin D helps to delay the process of DNA aging, that is, the whole process of human aging.