Vitamins are indispensable nutrients to maintain the normal function of the human body, are a kind of low molecular weight organic compounds closely related to the body's metabolism, are components of many enzymes, and play an important regulatory role in substance metabolism. Although the human body's demand for vitamins is small, it plays a great role. When the vitamin supply in the body is insufficient, it will cause the disorder of metabolism, thus causing the disorder of skin function.
Vitamins are divided into fat-soluble vitamins (such as vitamin A, vitamin D, vitamin E and vitamin K) and water-soluble vitamins (such as vitamin B, vitamin C, vitamin PP and folic acid). Various vitamins have their unique effects in beauty and skin care.
(1) Vitamin A: It can maintain the function of skin cells, make skin soft and tender, and has anti-wrinkle effect. Lack of vitamin A will reduce the function of epithelial cells, resulting in decreased skin elasticity, dryness, roughness and loss of luster. Foods rich in vitamin A include animal liver, cream, butter, carrots, sweet potatoes, green leafy vegetables, chestnuts and tomatoes.
(2) Vitamin B family: Vitamin B 1 can promote gastrointestinal function, stimulate appetite, help digestion, eliminate fatigue, prevent obesity, moisturize skin and prevent skin aging. Lean meat, cereals, peanuts, sunflower seeds, pine nuts, hazelnuts and purple garlic are rich in vitamin B 1. Vitamin B2 has the functions of keeping skin healthy, lightening skin wrinkles, eliminating skin spots and preventing and treating peripheral neuritis. Insufficient supply of vitamin B2 will cause rough skin and wrinkle formation, and it is also easy to cause seborrheic dermatitis, angular stomatitis, cheilitis, acne, white hair, vitiligo and alopecia areata. In liver, kidney, eggs, cheese and mushrooms, russula, Tricholoma matsutake, winter mushrooms, almonds in dried fruits, daylily and alfalfa in vegetables are rich in vitamin B2, which should be eaten regularly. Vitamin B6 can promote human fat metabolism and moisturize the skin; Vitamins B 1 and B2 can promote skin metabolism and smooth blood circulation, so they are called "cosmetic vitamins". Foods containing vitamin B 1 and B2 include animal viscera, fish, oysters, stinky tofu, tofu brain and so on.
(3) Vitamin C: It has the functions of decomposing skin melanin, preventing pigmentation, preventing chloasma and freckles, keeping skin white and tender, promoting wound healing and strengthening blood vessels and bones. Therefore, we should eat more foods rich in vitamin C, such as hawthorn, fresh dates, lemons, oranges, kiwis, mangoes, grapefruit, strawberries, tomatoes, potherb mustard, Chinese cabbage, bitter gourd and cauliflower. These foods can not only meet the human body's demand for vitamin C, but also contain a lot of water, which is the best skin moisturizer for human body. In addition, fresh vegetables and fruits are also sources of vitamin C, which is conducive to regulating human blood circulation, promoting body metabolism and protecting skin cells and skin elasticity.
(4) Vitamin D: It can promote skin metabolism, enhance resistance to eczema and scabies, and promote bone growth and tooth development. Taking vitamin D can inhibit the formation of skin erythema and treat psoriasis, alopecia areata and skin tuberculosis. When the body lacks vitamin D, the skin is easy to fester. Vitamin D can only be obtained in a small amount from food, and most of it is transformed on the skin by ultraviolet radiation. The simplest way to supplement is to take cod liver oil preparation. However, because cod liver oil is composed of vitamins A and D * *, taking too much will cause poisoning, so it is best to take it under the guidance of a doctor. Foods containing vitamin D include livers of various marine fish, cod, flounder, salmon, sardines, animal livers, eggs and milk.
(5) Vitamin E: The role of vitamin E in beauty and skin care can not be ignored. Because the oxidation of human sebum is one of the main causes of skin aging, and vitamin E has antioxidant effect, thus protecting sebum in skin, protein of cell membrane and moisture. It can also promote the regeneration and vitality of human cells and delay the aging process of cells. In addition, it can also promote the use of vitamin A by human body; Can play a synergistic role with vitamin C, protect skin health and reduce skin infection; It has a "moisturizing" effect on collagen fibers and elastic fibers in the skin, thus improving and maintaining the elasticity of the skin; It can promote the blood circulation of the skin, make the skin get enough nutrition and moisture, and thus keep the skin soft and shiny; It can also inhibit the formation of pigmented spots and senile spots, reduce facial wrinkles, whiten skin and prevent and treat acne. Therefore, in order to keep skin healthy and delay aging, we should eat more foods rich in vitamin E, such as pea oil, sunflower oil, sesame oil, egg yolk, walnuts, sunflower seeds, peanuts, sesame seeds, lettuce leaves, orange peel, lean meat and milk. In short, taking enough vitamin food every day is very beneficial to human health and skin fitness.
vitamin A
Function: Maintain normal visual response. Maintain the normal morphology and function of epithelial tissue. Maintain normal bone development
Source: cod liver oil, liver, dark green and dark yellow vegetables and fruits.
cypridopathy
Function: Active vitamin D can promote the absorption of calcium, thus calcifying bones and maintaining normal bones.
Source: cod liver oil, liver, egg yolk, milk.
tocopherol
Function: Related to reproductive function. It has a good antioxidant effect in the body, that is, it reduces cell aging.
Source: Oil in wheat and rice germ, eggs, liver and meat.
Vitamin k
Function: It is closely related to blood coagulation.
Source: green vegetables.
vitamin C
Function: Promote the formation of "collagen". Collagen is filled between cells to make them arrange more closely, especially vascular cells, which can ensure their compactness and elasticity and are not easy to bleed due to collagen filling.
Source: green vegetables, citron.
Vitamin B 1
Function: It plays an important role in sugar metabolism, so its intake will increase with the increase of calories.
Source: brown rice, lean meat, milk, liver, kidney yeast, beans, beef.
vitamin B2
Function: It plays an important role in oxidation, reduction and action in the body, and the demand increases with the increase of energy.
Sources: milk, liver, kidney, heart, eggs, pig liver, lean meat, wheat germ, soybeans and peanuts.
Vitamin b?
Function: It is related to metabolism, so its requirement depends on the intake of protein.
Source: Wheat germ, milk, yeast, beans, meat, especially liver and kidney.
Pantothenic acid fatty acid
Function: Related to physiological and metabolic functions.
Source: Liver, kidney, yeast, beans and wheat germ are widely found in natural foods.
Vitamin A makes your eyes bright and your teeth white.
The main function of vitamin A is to maintain the healthy growth of skin, bones, teeth and hair, and also to promote the good development of vision and reproductive function. To get vitamin A, besides full-fat dairy products, animal liver, kidney, eggs and cod liver oil, eat more brightly colored vegetables and dark green vegetables, such as celery, pumpkin, radish and other vegetables rich in vitamin A, among which carrots are the best. Eating more can not only make rough skin return to normal, but also cure night blindness and lower blood pressure.
Eating more vitamin C can prevent spots and wrinkles.
Vitamin C is very effective in preventing and treating black spots and freckles. There are pigment mother cells under the epidermis of the skin, which will produce pigment when stimulated. If the content is too high to be excreted, it will deposit in the skin, forming black spots and freckles. If enough vitamin C is ingested, excessive pigment secretion by pigment mother cells can be inhibited, only the necessary amount can be produced, and the excess pigment can be quickly excreted to maintain normal metabolism. In addition, the reduction of vitamin C can also promote the reduction of pigment to colorless.
Wrinkles are caused by insufficient collagen. In the absence of vitamin C, only about 10% collagen can be synthesized. If you supplement enough vitamin C, you can synthesize a lot of collagen from the age of 26 to 35. Therefore, vitamin C is very effective for prevent wrinkles. It is important to take vitamin C through food, and it is also effective to apply some cream containing vitamin C. In addition, vitamin C helps the body absorb iron. Women who lose blood due to menstruation are prone to anemia. In order to prevent anemia, it is necessary to supplement iron, which is contained in minerals with low absorption efficiency. Vitamin C has a strong reducing ability, which can transform iron or copper (copper is also one of the trace elements needed by human body) which is difficult to be absorbed in plant food into a form easily absorbed by human body. Unrefined cereals, beans, shellfish, seaweed, seaweed, etc. Containing iron. If it can be combined with vitamin C, iron can be effectively absorbed by the human body. Therefore, making good use of vitamin C can make a pale face rosy.
Supermarket shelves are full of frozen packaged vegetables rich in vitamin C, such as asparagus, peas, edamame, spinach, fish and meat. The vitamin C contained in these foods is almost intact, especially at low temperature. If stored at a low temperature of-19℃. It contains almost the same amount of vitamin C as when it was fresh.
Rich in vitamin B 1 makes you feel refreshed.
People who often eat out are most likely to lack vitamin B 1, because the vitamin B 1 contained in food such as noodles outside is almost zero.
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Vitamin B 1 can decompose the heat in sugar, and then decompose it into water and carbon dioxide. Therefore, if vitamin B 1 is lacking during decomposition, it cannot be decomposed to the final stage, leaving lactic acid, pyrimidine acid and other substances in the body. Once the lactic acid content in the body increases, it will make people tired, numb, swollen skin and even affect the brain nerves. Once vitamin B 1 is insufficient in the body, some people will become very anxious or have poor memory, especially prone to anxiety and irritability, and even have disputes with others. Therefore, it is better to supplement vitamin B 1 for refreshing.
Unrefined grains contain a lot of vitamin B 1, so you can get enough vitamin B 1 by eating whole wheat bread, brown rice, germ rice and germ bread. Compared with other vitamins, if you lack vitamin B 1, it will be particularly serious. You will often catch a cold, gastritis, stiff shoulders and muscle fatigue. Therefore, people with these symptoms, as well as people who smoke too much and have diabetes, need to increase the absorption of vitamin B 1. The best countermeasure is to increase the intake of vitamin B 1, such as changing to white rice containing vitamin B 1, or eating it with other foods rich in vitamins. Among them, pork is rich in vitamin B 1, and 100% pure pork ham or bacon is also rich in vitamin B 1. In addition, liver and eel liver, as well as peanuts, sesame seeds, seaweed slices and other contents are also extremely rich.
Insufficient vitamin B2 will corrode your mouth.
Do you often have problems with the mucous membranes of your lips, tongue and eyes? Do you have stomatitis, angular stomatitis, bloodshot eyes, trance, dry skin and a lot of hair loss? If there are two or three, there is no doubt that you are short of vitamin B2 recently, so you must pay more attention, or the situation will get worse. Vitamin B2 is water soluble. According to health statistics, this is the vitamin that people usually lack the most.
People who take oral contraceptives consume more vitamin B6.
Oral contraceptives are a common and convenient contraceptive method. Unfortunately, the use of oral contraceptives has many side effects, including dizziness and weight gain. Another side effect is vitamin B6 deficiency. If vitamin B6 is lacking for a long time, it may cause anemia, lymphatic system disorder, increase the chance of vascular embolism, make the skin rough and more prone to bacterial diseases. In order to reduce the above problems and ensure that the skin has enough nutrition, users of oral contraceptives must take enough vitamin B6, such as liver, eggs, yeast, rice bran and other foods containing a lot of vitamin B6.
The nemesis of vitamin e: snacks
When it comes to suppressing cancer, vitamin E has the best effect.
Fried snacks such as potato chips, fried rice and fruits are the strong enemies of vitamin E. Because these foods contain a lot of lipid peroxide, they will consume vitamin E in the body and reduce its content. In order to give full play to the role of vitamin E, it is better to eat less of the above foods. If vitamin E is obtained through intake, it should be the wisest to consider eating wheat germ. Generally, you can buy it in the market, so you can consider adding some when cooking soup or fried rice, which will neither taste nor destroy the original flavor. In addition, other whole grains or sesame seeds, green vegetables and so on. It is also an important source of vitamin E, so you can consider eating them with other foods.