Everyone desires smooth, soft, elastic skin. However, some people’s skin does not meet expectations—it appears rough and lacks luster. Causes include genetic factors and illness, but also postnatal nutrition and care.
Vitamins are essential nutrients for maintaining normal bodily functions. They are low-molecular-weight organic compounds closely related to metabolism and components of enzymes that regulate metabolism. Although required in minute amounts, their impact is significant. Deficiency leads to metabolic disorders, resulting in impaired skin function.
Vitamins are divided into fat-soluble (e.g., vitamin A, D, E, K) and water-soluble (e.g., B-complex, C, P-folate). Each type has unique benefits for skincare.
Vitamin A: Maintains skin cell function, keeps skin soft and delicate, prevents and reduces wrinkles. Deficiency causes reduced epithelial cell function, leading to decreased skin elasticity, dryness, roughness, and loss of luster. Foods rich in vitamin A include animal liver, cream, butter, carrots, sweet potatoes, leafy greens, chestnuts, tomatoes.
B-complex vitamins: Vitamin B1 promotes gastrointestinal function, increases appetite, aids digestion, relieves fatigue, prevents obesity, moisturizes skin, and prevents skin aging. Found in lean meat, peanuts, celery, cauliflower, mushrooms, whole grains, scallions, garlic, leeks. Vitamin B2 maintains healthy skin, reduces wrinkles, eliminates spots, and prevents peripheral neuritis. Deficiency causes rough skin, wrinkle formation, and conditions like seborrheic dermatitis, angular cheilitis, lip inflammation, acne, premature graying, vitiligo, alopecia. Rich sources include duck eggs, quail eggs, cheese, beef liver, eel, salted meat, non-fat milk, loach—consume regularly. Vitamin B6 promotes fat metabolism and moisturizes skin. Vitamin B12 promotes skin metabolism and improves blood circulation, hence called "beauty vitamin." Sources include animal organs, fish, oysters, fermented tofu, soybean paste.
Vitamin C: Breaks down melanin in skin, prevents pigmentation, stops melasma and freckles, keeps skin fair and delicate. Also promotes wound healing, strengthens blood vessels and bones. Eat more foods rich in vitamin C: hawthorn, fresh jujubes, lemons, oranges, kiwifruit, mango, grapefruit, strawberries, tomatoes, snow cabbage, Chinese cabbage, bitter melon, cauliflower.
These foods satisfy vitamin C needs and contain abundant water—ideal for skin hydration. Fresh vegetables and fruits are also excellent sources, beneficial for regulating blood circulation, boosting metabolism, protecting skin cells, and maintaining skin elasticity.
Vitamin D: Promotes skin metabolism, enhances resistance to eczema and sores, supports bone growth and tooth development. Supplementing vitamin D inhibits skin erythema, treats psoriasis, alopecia, skin tuberculosis. Deficiency easily causes skin ulcers. Vitamin D comes from food, but most is synthesized via UV exposure on skin. Simplest method: take cod liver oil. However, since it contains both A and D, excessive intake may cause toxicity—best under medical supervision. Sources include liver of various sea fish (cod, flounder, salmon, sardines), animal liver, eggs, dairy products.
Vitamin E: Its role in skincare is indispensable. Oxidation of sebum is a major cause of skin aging. Vitamin E acts as an antioxidant, protecting sebum, cell membrane proteins, and skin moisture. It promotes cell regeneration, delays aging. Also enhances vitamin A utilization, synergizes with vitamin C to protect skin health, reduces infection risk. Moisturizes collagen and elastin fibers, improving and maintaining skin elasticity. Enhances blood circulation in skin, ensuring adequate nutrition and moisture, keeping skin soft and radiant. Inhibits formation of pigmented spots and age spots, reduces facial wrinkles, whitens skin, prevents acne. Therefore, to maintain skin health and delay aging, consume more vitamin E-rich foods: pea oil, sunflower seeds, sesame oil, egg yolks, walnuts, sunflower seeds, peanuts, sesame, lettuce leaves, citrus peels, lean meat, dairy products.
In short, daily sufficient intake of vitamins is highly beneficial for health and skin beauty.
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