Spring is here, and the good season for health preservation is here. What nutrients are indispensable in spring? Come and have a look with me and have a beautiful and healthy spring.

1, vitamin a

Scientists have found that the formation of lipofuscin is related to lipid peroxide. Foods containing more vitamin E include cabbage, sunflower oil and rapeseed oil. Vitamins A and B2 are also indispensable substances for smooth and moist skin.

When the human body lacks vitamin A, the skin will become dry, rough and scaly; If vitamin B2 is lacking, there will be oral milk, chapped skin, desquamation and pigmentation. Foods rich in vitamin A include animal liver, cod liver oil, milk, cream, eggs and orange-red vegetables and fruits. Foods rich in vitamin B2 include liver, kidney, heart, eggs and milk.

Tip: Understand the cosmetic effects of vitamins A, C and E, and accelerate the beautification of skin.

Skin-beautifying effect of vitamin A;

Vitamin A has a strong ability to regenerate skin cells. As we all know, to look young, the skin must be firm and elastic, which is closely related to the amount of collagen and elastic fibers in the dermis of the skin. Vitamin A can promote the regeneration of these two substances, renew the old cytokeratin, and even strengthen the connection between cells, so that wrinkles disappear. Proper use of an acid can achieve the effect of changing skin and treating acne.

Which foods contain vitamin A:

Carrots, cod liver oil, pork liver and spinach are all rich in vitamin A, but remember that eating vitamin A needs to be combined with fat or minerals, because it is oil-soluble and only works in oil. Vitamin C is a skin-beautifying element that everyone needs;

Suitable for use all year round. Vitamin c must exist in weak acids to be effective. Now, many derivatives of vitamin C, such as phosphate, have been developed, which can make vitamin C stay in skin care products more stably.

2, vitamin C.

Vitamin C is added to most whitening products, which is considered to have great whitening effect because it can help skin resist ultraviolet rays and avoid the generation of black spots and freckles.

In summer, it can avoid ultraviolet stimulation, prevent skin damage after sun exposure, promote metabolism, let the formed melanin be discharged, and fade spots. In autumn and winter, it can also change the dull phenomenon of skin due to poor blood circulation. Help skin resist foreign pollution, avoid skin fatigue and sallow complexion. If you are under great pressure, your skin will appear delicate invisibly, but if you continue to use vitamin C, it will help the collagen in the dermis to proliferate, making your skin look elastic but not loose.

These foods are rich in vitamin C: fresh vegetables such as vegetables, leeks, spinach and peppers, and fresh fruits such as oranges, red dates, hawthorn and kiwifruit.

3. Tocopherol

If vitamin A and vitamin C can help you get rid of wrinkles and dullness, then the function of vitamin E is to help your skin become strong and have the resistance that is not easy to be hurt, so your skin naturally looks beautiful. Vitamin E can help the skin resist stress, especially in urban environment, which is hurt by dirty air, waste gas and smoke every day. In addition, the pressure from life, work and schoolwork often makes people unable to maintain normal work and rest time, and the pace of aging is also accelerated by internal and external troubles. Therefore, if you want to be young forever, vitamin E is a good partner.

Free radical scavenging skin is naturally healthy. The most powerful ability of vitamin E is to neutralize free radicals, eliminate free radicals caused by sun exposure, pollution and stress, and protect skin tissues. Although it doesn't look as powerful as vitamin A and vitamin C, it can take care of the root of the skin and prevent the skin from appearing fine lines and sagging prematurely. It can also promote the microvascular circulation of the skin, make the blood in the skin bright and clean forever, and make the face look naturally rosy and full of vitality.

Which foods contain vitamin e:

Wheat germ, beans, spinach, eggs and Chinese cabbage are all rich in vitamin E. If you want to supplement more vitamin E, eating it will be better than rubbing it. Because the effect of releasing vitamin e through skin intake is still limited. Eating foods or nutritional supplements containing vitamin E can resist oxidation from the inside out.

4. Calcium

The human body needs calcium to keep bones healthy and prevent osteoporosis.

Suggestion: If you don't like milk, yogurt, cheese and other foods rich in calcium, you can consider calcium supplementation. Don't exceed 500 mg at a time, and take vitamin D supplements or get more sunshine. However, it should be noted that people who are prone to kidney calculi and women over 70 years old should not take calcium supplements. A study of 20 10 found that calcium supplementation in postmenopausal women would increase the risk of heart disease.

5. Iron

It is very important to maintain the normal function of red blood cells.

Suggestion: Generally speaking, only anemia patients need iron supplementation. If it is only mild iron deficiency, it is best to take complementary food, especially for women during menstruation or pregnancy. They can eat more liver and other animal offal, or lean meat, seafood, nuts and green leafy vegetables.

6. Potassium

Potassium can lower blood pressure, relieve arrhythmia and fight against excessive sodium in the body.

Suggestion: People who are using diuretics such as furosemide to treat hypertension or heart disease can consider using potassium supplements and eat more potassium-rich foods such as bananas, raisins and oranges. However, it should be noted that the elderly and patients with kidney disease should not consume too much potassium.

7.selenium

It is an antioxidant.

Suggestion: Although studies have shown that daily intake of 200 mg selenium can reduce the risk of prostate cancer, lung cancer and colon cancer. But in fact, the human body's demand for selenium is not great. Eat some meat, seafood, eggs, etc. Can supplement enough selenium.

8. β -carotene

This is also an antioxidant.

Suggestion: β -carotene can protect eyesight, enhance immunity and improve skin. However, a study in 2004 found that β -carotene supplements make smokers more likely to develop lung cancer. So, if you smoke, don't take this supplement. Foods such as carrots, sweet potatoes and green peppers are good choices.