Which vitamins should be taken for anti-aging and beauty treatment?
① Vitamin C? Helps synthesize skin collagen
Vitamin C is also called L-ascorbic acid. In the human body, vitamin C is a highly effective antioxidant that reduces oxidative stress at the base of ascorbic acid peroxidase. Because vitamin C is a strong reducing agent, it can increase the activity of some metal enzymes, which can help the skin resist free radicals produced by ultraviolet rays, avoid the occurrence of dark spots and freckles, effectively neutralize free radicals, and enhance the skin's own resistance. ; Improve skin texture, dilute fine lines and other skin problems caused by oxidation; promote metabolism, help collagen proliferation in the dermis, make skin elastic and prevent aging.
Collagen is a nutrient that the human body must supplement to delay aging. It accounts for more than 30% of the total protein in the human body. There are about 3 kilograms of collagen in the body of an adult. It is widely found in the skin, bones, muscles, cartilage, joints, and hair tissues of the human body and plays a triple anti-aging role of supporting, repairing, and protecting.
However, not all collagen can be absorbed and utilized by the human body. Collagen is a macromolecular protein. After entering the human body, it needs to go through a complex protein conversion process before it can be absorbed and utilized by the human body. The absorption and utilization rate only stays at 2.5%.
Research shows that the synthesis of collagen requires the participation of vitamin C. Therefore, if vitamin C is lacking, collagen cannot be synthesized normally, leading to cell connection disorders. The human body is composed of cells, and the cells are connected by the intercellular substance. The key component of the intercellular substance is collagen. Collagen is the main substance that makes up the dermis and determines the skin's repair ability. Starting from the age of 20, collagen in the human body begins to lose, and the loss starts to accelerate at the age of 25. Therefore, to make your skin elastic, you need to supplement more vitamin C to promote collagen synthesis.
Recommended ingredients: fresh dates
Vitamin C is mainly found in fresh vegetables and fruits. Oranges, lemons, and kiwis, which are usually considered to be the foods with the highest vitamin C content, are all inferior to the sweet and crispy fresh dates, because the vitamin C content in 100 grams of fresh jujube pulp can be as high as 200-500 mg. A handful of fresh dates can meet the body’s daily vitamin C needs.
② Vitamin A is the key to 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. Its other main function is to regulate the cell differentiation of the epidermis, promote cell metabolism, regulate the metabolism of the epidermis and stratum corneum, protect the epidermis and mucous membranes, and make it difficult for bacteria to invade. So when there are acne, spots, acne or scar problems, vitamin A is a good skin repair agent, which can help the skin form new cells, make the skin softer, and prevent dryness and cracking.
In addition, vitamin A can also promote the growth of collagen and elastin, thereby increasing the elasticity of the skin and enhancing the water-locking effect. Therefore, vitamin A plays an important role in anti-aging, removing wrinkles, lightening skin spots, making skin smooth and tender, and preventing skin cancer.
Recommended ingredients: Pork liver
Pork liver is not only rich in vitamin A, but also contains a large number of other beneficial elements, which can help us better maintain our beauty and skin care. In addition, eating pork liver regularly is also very effective in replenishing qi and blood, which is what many women need. All in all, regular consumption of pork liver is very beneficial to women.
③ Vitamin B complex? Regulates metabolism
Vitamin B complex helps promote skin metabolism and keeps the skin moist and smooth. Vitamin B complex is a water-soluble vitamin that works synergistically to regulate metabolism, maintain skin and muscle health, enhance the function of the immune system and nervous system, and promote cell growth and division. B vitamins closely related to skin care include B1, B2, B3, B5, B6 and H.
Vitamin B1, also known as thiamine, can inhibit cholinesterase activity, reduce skin inflammation, prevent and treat seborrheic dermatitis, 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. It can help the skin resist sunlight damage, promote cell regeneration, and keep the skin healthy. Lightens skin wrinkles.
Vitamin B3, also known as niacin, can inhibit the formation of melanin in the skin 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 the skin, digestive tract, and nervous system.
Vitamin B6 is closely related to skin health and is part of the molecular structure of many enzymes and auxiliary enzymes. Promote the metabolism of amino acids to maintain skin health, reduce capillary wall permeability and hyaluronidase activity, reduce allergic reactions and inflammatory reactions, and promote epithelial cell growth. It can be used to prevent and treat rough skin, acne, sunburn, itching and suntanning. It can also be used to prevent and treat seborrheic skin inflammation, general acne, dry seborrheic dermatitis eczema and flaky skin changes.
Vitamin H, also known as biotin, can promote skin metabolism and improve rough skin.
Vitamin B complex can supplement women’s beauty, so we should eat more foods rich in these vitamins. However, in a healthy diet, we can naturally supplement our bodies with vitamin B complex-related elements, and if we want further effects, we must increase the proportion of them.
Recommended ingredients: black rice
Black rice contains 1-3 times more minerals such as manganese, zinc, and copper than rice; it also contains vitamin B, chlorophyll, Containing special ingredients such as anthocyanins, carotene and cardiac glycosides, rice porridge cooked with black rice is fragrant and shiny, soft and glutinous, palatable, rich in nutrients, has a good nourishing effect, participates in body metabolism, and avoids facial swelling.
④ Vitamin K? Prevents osteoporosis
Vitamin K can act on osteoblasts and promote calcification of bone tissue. For example, osteocalcin and protein require vitamin K to function. At the same time, it can also inhibit osteoclasts and cause bone resorption, thus increasing bone density, which not only prevents but also treats osteoporosis. In addition, vitamin K can also help relieve red bloodshot eyes, dark circles and broken capillaries, and can effectively resist aging. People with low vitamin K levels are 30% more likely to fracture a hip while running. Women should take a daily supplement of 90 micrograms of vitamin K.
Recommended ingredients: broccoli
The nutrients in broccoli are not only high in content, but also very comprehensive, rich in vitamin K, protein, fat, sugar, vitamins A and B , C and nutrients such as calcium, phosphorus and iron. According to analysis, every 100 grams of fresh broccoli bulbs contains 3.5 to 4.5 grams of protein, which is 3 times that of cauliflower and 4 times that of tomatoes. It can enhance the skin's ability to resist damage and help maintain skin elasticity.
⑤ Vitamin D? Prevent obesity
Studies have found that women who lack vitamin D are more likely to suffer from obesity. Vitamin D is necessary for the body to make leptin. Leptin is a hormone that controls a person's appetite. It causes a person to feel full after a meal and thus stop eating. If the leptin content in the human body continues to decrease, the appetite will become larger and larger, making obesity more likely. In addition, some studies have shown that vitamin D helps delay the aging process of DNA, which means delaying the entire aging process of the human body.
Recommended ingredients: salmon
According to data from the American Natural Health Alliance, salmon has the highest vitamin D content among all natural foods. Whether fresh, frozen, or canned, the content is high. Salmon is rich in nutritional value. Each 100 grams of salmon meat contains about 3 grams of unsaturated fatty acids (EPA and DHA), ranking first among fish; it is rich in vitamin A, vitamin B1, vitamin B2, vitamin B12, and vitamin D; it has extremely low cholesterol content, which is good for preventing obesity. Very helpful.