Main functions: regulating the metabolism of epidermis and stratum corneum, having certain anti-aging and wrinkle-removing effects; Helps keep skin soft and plump, makes skin smooth and delicate, and prevents skin cancer (good for eyes).
Main food sources: animal liver, dairy products, fish, eggs, etc. Dark fruits and vegetables such as carrots, sweet potatoes and persimmons. (Carrefour multivitamin tablets: carotene is composed of two vitamin A molecules, which will split into a single structure of vitamin A in the body, thus achieving the function of supplementing vitamin A. Therefore, both carotene and carotenoids can supplement vitamin A, and there is no poisoning. )
Recommended daily intake: 0.8 mg
2. Vitamin B 1 (water-soluble)
Main functions: prevention and treatment of seborrheic dermatitis and eczema, and improvement of skin health.
Main food sources: cereals, beans, yeast, dried fruits, hard fruits, animal livers, eggs, lean meat and milk, vegetables and fruits.
Recommended daily intake: 1.2 ~ 1.5mg.
3, vitamin B2 (water-soluble)
Main functions: skin resists the damage of sunlight and promotes cell regeneration.
Main food sources: animal viscera, egg yolk and milk.
Recommended daily intake: 1.2 ~ 1.5mg.
4, vitamin B3 (water-soluble)
Main functions: inhibit the transport of melanin in skin (good whitening effect), prevent rough skin and prevent allergic pruritic dermatosis; Conducive to the recovery of injured cells or skin; Reduce solar dermatitis; Increase skin moisture content; Enhance skin barrier function and increase ceramide content.
The main food sources: green leafy vegetables, milk, soybean milk, coarse grains, corn, peas, peanuts, nuts, honey, lean meat, animal offal and so on.
Recommended daily intake:12-15mg.
5. Calcium pantothenate (water soluble)
Main functions: external use can improve and repair skin barrier function and enhance skin resistance to surfactants; It has certain effect on treating chapped skin and improving skin allergy.
Main food sources: meat, unrefined cereal products, malt and bran, animal kidneys and hearts, green leafy vegetables, beer yeast, nuts, chicken, unrefined molasses.
Recommended daily intake: 4-7 mg.
6, vitamin B6 (water-soluble)
Main functions: promoting amino acid metabolism, keeping skin healthy and promoting epithelial cell growth. Can be used for preventing and treating pachylosis, acne, sunburn, itching and tanning, as well as seborrheic skin inflammation, acne vulgaris, seborrheic dermatitis, eczema and desquamation skin changes.
Main food sources: meat, milk, egg yolk, fish, rice bran, whole wheat, spinach and beans.
Recommended daily intake: 1.2- 1.5mg.
7. Vitamin B 12 (water soluble)
Main functions: contribute to skin health and maintain skin elasticity and luster. B vitamins play an extremely important role in fetal nerve development. Lack of B vitamins will lead to fetal nerve development retardation and mental retardation. Therefore, pregnant women should pay special attention to it! )
The main food sources: animal viscera, meat, shellfish, eggs, fermented food, milk and dairy products.
Recommended daily intake: 2.4 micrograms
8. vitamin c (water-soluble)
Main functions: anti-oxidation, anti-aging, enhancing collagen proliferation, increasing skin transparency, anti-wrinkle and wrinkle removal; Fade and reduce melanin deposition, and have whitening effect. Because one of the main structural proteins of the body is collagen, and VC is closely related to the synthesis of collagen, the lack of VC will lead to a series of problems related to collagen deficiency; Serious lack of VC leads to scurvy.
Main food sources: fresh vegetables such as green vegetables, leeks, spinach, peppers, etc. And fresh fruits, such as oranges, red dates, hawthorn, kiwifruit and the like.
Recommended daily intake: about 100 mg. If there is whitening demand, it can be increased to 200mg-400mg.
9. Vitamin D (water-soluble)
Main function: can inhibit the formation of skin erythema. VD plays an important role in the absorption and utilization of calcium, and childhood deficiency can lead to rickets. It has been reported in recent years that VD may also be related to cardiovascular health.
The main sources: fish, liver, eggs, milk and other exogenous sources, UVB irradiation in the skin to synthesize endogenous sources.
Recommended daily intake: 5- 10 microgram.
10, vitamin e (fat-soluble)
Main functions: anti-oxidation. Enhance skin's moisturizing ability, maintain skin elasticity and antioxidant ability, and prevent premature aging of skin cells; Effectively resist the skin damage caused by strong sunlight in summer, and prevent frostbite and burns.
Main food sources: Carrefour natural vitamin E soft capsules, wheat germ oil, sunflower seeds, almonds, asparagus, green leafy vegetables, cream, egg yolk, nuts and beans.
Recommended daily intake: about 14mg.
1 1, vitamin K 1 (fat-soluble)
Main function: VK is related to coagulation function. Lack of VK will lead to poor coagulation and easy bleeding. (Vitamin K 1 vitamin A can improve the dark circles caused by work)
Main food sources: green leafy vegetables such as spinach, cabbage, meat, eggs, milk, liver and so on.
Recommended daily intake: 70- 140 micrograms.