Illustration. Photo source: Internet Vitamin C has antioxidant properties, boosts the immune system and is a key ingredient in the formation of collagen. The body is fully supplemented with vitamin C will be healthy, less sick, and the skin will be bright, full of vitality, reducing the signs of premature aging. Take vitamin C by mouth or through your diet. The recommended daily vitamin C content is 1,000 mg. Some foods high in vitamin C are citrus fruits, tangerines, grapefruit, strawberries, broccoli, spinach … Vitamin D Vitamin D is produced by sunlight and absorbed through the skin and transported throughout the body, helping to create healthy cells. Vitamin D enhances calcium absorption, strengthens bone structure, helps strengthen skin texture, prevents sagging. Supplement vitamin D by sun exposure for 10 – 15 minutes daily in the morning, avoid 10 – 16 hours, or supplement with foods containing natural vitamin D such as eggs, milk, cheese, salmon, and tuna. , cod … or through supplements. Vitamin A Vitamin A is one of the skin vitamins. It helps prevent sun damage by disrupting collagen breakdown. Vitamin A is essential in the protection of the skin, a deficiency can cause dry and flaky skin. Vitamin A and its derivatives are often used for acne treatment … Vitamin A will help clean dead skin cells and avoid creating acne. It also helps reduce the amount of oil on your skin and reduces inflammation or redness. Although vitamin A supplements are readily available in the market, you should still get them from natural foods that are richer in vitamin A. Vitamin A is found in most of the foods you eat like pepper, carrots, potatoes, spinach, and pumpkin. You should also be aware that not too much vitamin A should be taken, as it can cause hair loss and jaundice or nausea. An alternative to vitamin A, beta carotene, is increasingly popular because it is harmless in high doses and has fewer side effects than vitamin A. Vitamin K Vitamin K is also one of the skin vitamins. Vitamin K is essential for blood clotting, helping to speed up the healing process. This is why doctors often use vitamin K products after surgery. In the skin care field, some acne products also contain vitamin K. Other skin problems such as skin irritation, coronary artery, proliferative scarring and dark circles around the eyes can be alleviated if you apply on products containing vitamin K. However, studies on the effects of vitamin K on the skin are scarce compared to studies of vitamin E or C. Today, it is not difficult to take vitamin supplements that are good for your skin, so see your dermatologist to establish a diet that is right for your health. A deficiency of these vitamins increases the risk of skin damage, including skin cancer. According to the Center for Disease Control and Prevention (CDC), skin cancer is the most common of all cancers. Vitamin E Like vitamin C, vitamin E is an antioxidant. The main function of this vitamin is to combat sun damage, thereby preventing the appearance of dark spots and wrinkles on the skin. According to Healthline, an adult needs about 15mg of vitamin E / day. Vitamin E is available in many skin care cosmetics. However, you can also get this vitamin through foods like nuts: Almonds, sunflower seeds, and hazelnuts.

Artwork: Internet Decreased immunity When the body lacks inorganic salts, vitamin C, and high-quality protein, it will decrease immunity, make patients suffer from colds constantly or easily catch colds, the body is weak and tired. People with such signs can change their daily regimen by consuming high-quality protein from soy milk, lean meats, fish, and eggs; Eat plenty of fruits and vegetables that contain iron, zinc and vitamins such as bean sprouts, citrus fruits, and tomatoes. The skin of hands and feet is peeling Peeling of limbs is a sign of vitamin A deficiency. Vitamin A is a fat-soluble vitamin that can boost the metabolism of the stratum corneum and maintain the healthy surface of the skin. However, lack of vitamin A easily causes the skin to peel off, rough, often occurs in people who work stressful, use computers for a long time. Therefore, you should eat plenty of animal organs that contain vitamin A, carrots, egg yolks, or milk. Dizziness and anemia The body lacks iron will cause the metabolism of oxygen in the blood to decrease, causing headaches, dizziness, anemia, poor concentration, pale skin, these people may experience dizziness when standing up suddenly. Usually, if this is the case, you should eat plenty of iron-rich foods such as black fungus, animal blood, animal organs, and red meats. Creaking noise in knees, shoulders and elbows These sounds can be due to fluid changes in the joint (called dry joints), or joint deflection, arthritis, damaged ligaments … See a doctor if you experience pain, swelling in your knees or elbows. restricting you from being active in sports or exercise. Hair loss According to Health, hair loss can be caused by many causes such as stress, malnutrition, pregnancy, medications, birth control pills, and weight loss. Healthy hair is smooth, silky smooth through a healthy diet, drinking plenty of water, sleep, exercise and emotional and mental stability. Pale, brittle nails Pretty little nails can reveal more health than you might think. Pale nail color or weak, brittle nails can be signs of diseases such as iron deficiency anemia, heart disease and hypothyroidism. Nails and toenails turn yellow and are rough and rough, indicating that they have a fungal infection. The rumbling in the stomach It was the sound of the intestines. When you’re hungry, seeing, smelling, or even thinking about food can stimulate your brain to initiate digestion. When you drink a glass of water, it also makes a “gurgling” sound due to the fluid entering the stomach. This is harmless, but see your doctor if the noise is accompanied by stomach pain, bloating, and heartburn. Or rapid weight loss for unknown reasons. Mouth sores recur General endocrine disorders, not paying attention to oral hygiene, excessive mental stress can easily cause mouth ulcers, in order to eliminate the above factors, it is necessary to prevent vitamin B deficiency, especially vitamin B2 deficiency. People with such symptoms should eat foods rich in Vitamin B2 and foods with spleen tonic and analgesic effects, such as pumpkins, soybeans or carrots. Cold hands and feet Selenium in foods can regulate thyroid function, and secreted thyroxine can regulate metabolism and blood circulation. People with mild selenium deficiency will slow blood circulation and cause cold hands and feet symptoms. People with severe selenium deficiency will decrease immunity, reduce vision, increase the risk of cardiovascular disease and cancer. Therefore, you should eat more selenium-rich foods, such as mushrooms, garlic, and shellfish. Frequent nosebleeds The nosebleed is always related to the lack of vitamin K in the body, making the blood clotting disorder and easy to bleed. The diet of these people should be changed towards eating more spinach or cabbage containing vitamin K. People with blood clotting disorders should eat more fermented foods like natto (fermented beans) or yogurt. People with severe nosebleeds need to choose a specialized hospital for comprehensive examination and treatment. The buzzing or cicadas cry in the ears This sound is not in the ears but from the head because the brain misinterprets the signal. Exposure to strong noises can affect your ears, so use earplugs to decrease the pitch. See a doctor if tinnitus is persistent and only in one ear. This could be a sign of damage in the ear. Puffiness under the eyes Some of the symptoms under the eyes can be warning signs of illness that should not be ignored. Puffiness under the eyes because the body retains water because of eating too much salt, drinking too much alcohol causes bloating. Experts also say this could be a warning for other thyroid problems or kidney failure. If you are allergic to dairy or wheat foods, if eye puffiness appears abnormal, see your doctor for an early check. In addition, yellow eyes are a sign of liver disease and should be checked. Memory decline The brain consumes 20% of the energy the human body consumes. If you have recently suffered from memory impairment and slow response, you should be wary of malnutrition. You should eat a lot of carbohydrate-containing foods, such as potatoes, grains and sweet potatoes, as well as eggs, beans, fish oil and walnuts, which contain omega 3 fatty acids and choline, which can nourish cells. Brain. Sponsorship news

VitaminK-rich food group.

Vitamin E

Vitamin E is one of the vitamins with antioxidant properties that prevent the bad reactions of free radicals on the cells of the body. Therefore, vitamin E has anti-aging effects, protects the nervous system, skin, muscle – bone and retina system from the harmful effects of this reaction. Vitamin E helps prevent wrinkles and aging on the skin, has a great effect in supplying moisture to the skin, preventing dehydration and thereby helping the skin maintain its necessary moisture all day long. Increased vitamin E requirement depends on the amount of polyunsaturated fatty acids in the diet and can range from 5-20 mg / day.

Vitamin E is found in vegetable oils such as soybean, corn, and sunflower oils. Sprouted grains and beans, dark green vegetables are also good sources of vitamin E. Some foods rich in vitamin E include:

Vitamin C

Vitamin C acts as an antioxidant and is important for collagen synthesis. Because vitamin C is a key ingredient in the formation of collagen. Vitamin C fully absorbed into the body will help your skin become brighter and more vibrant, not dry, wrinkled due to the aging effects. Vitamin C is not a protective film for your skin from the sun’s rays, but it will help you fight oxidation of the skin caused by UV rays, preventing the growth of free stem cells. that the stimulating UV rays produce effectively.

Vitamin C is a powerful antioxidant that helps fight free radicals, prevents aging, maintains youthful skin, has the ability to improve many skin problems such as taking away the dark spots. skin (old horny layer), inhibits the formation of melanin, fades melanin pigmentation, helps brighten skin, blurs dark spots, pigmentation, freckles. By promoting the formation of collagen fibers, the skin will be filled with concave scars caused by acne.

The recommended adult requirement for vitamin C is 70-75 mg / day. Smokers need to use increased (100-200mg / day).

According to the Vietnamese food ingredients table, the foods rich in vitamin C in the green vegetables and ripe fruits are:

Vitamin A

Vitamin A helps in the development and regeneration of skin and mucous cells, the ability to secrete secretions of mucosal cells; stimulates the growth of epithelium such as horny tissue, intestines and respiratory tract. It also affects especially the skin, stimulates scar healing and prevents skin diseases such as acne, impetigo …

Vitamin A prolongs the aging process by inhibiting the growth of free radicals. When vitamin A is introduced into the body, it will force the skin cells to metabolize faster, giving fresh skin without irritating the skin.

Vitamin A requirements in children under 10 years old from 325-400microgam / day, adolescents and adults from 500-600microgam / day.

Vitamin A in foods of animal origin in the form of retinol, while foods of plant origin in the form of carotene (precursor of vitamin A). Some fruits and vegetables rich in carotene are good for the skin:

Vitamin D

Not only is it famous for its function in combination with calcium to treat and prevent osteoporosis, but vitamin D also plays an important role in protecting the skin, preventing premature aging.

Vitamin D2 and vitamin D3 are skin beautifying vitamins that help keep skin balanced, smooth and shiny. In addition, vitamin D helps treat psoriasis, a condition of frequent red and flaky skin.

The recommended requirement for vitamin D is 10microgam / day for children, pregnant and lactating women. For adults over 25 years old, the need is 5microgam / day.

Vitamin D is found in milk, fish liver oil, egg yolks, butter … The best source of vitamin D is from sunlight, because sunlight helps convert vitamin D into vitamin D3.

Vitamin K

This is an important and indispensable nutrient for the body because it participates in bone mineralization and blood clotting, maintains brain function, healthy metabolism and protects against cancer for a healthy body. Best. Vitamin K is great for the skin, it protects the skin from signs of aging, treats bruises and swelling, and enhances the skin’s luminosity.

Vitamin K requirement in adults is from 65-80mg / day.

Vitamin K is found in green vegetables, some ripe fruits such as:

It is safest to include vitamins that are good for the skin through food.