Vitamins are organic substances that the body needs in very small amounts each day for growth and energy production in every cell in the body. They are essential for good health. We need to get vitamins from the food we eat or from supplements. Vitamins are something that our bodies do not have and do not create on their own. There are 13 types of vitamins that the body should get. Vitamins are not food and cannot replace food. Vitamins have no calories and cannot provide energy directly to the body.
Vitamin C: It is an important vitamin for skin health. Its function is to help stabilize the collagen structure, promote the function of the genes that create collagen, eliminate free radicals caused by pollution and sunlight, and inhibit the melanin production process, reducing dark spots.
- Sources of vitamin C include vegetables and fruits such as guava, Indian gooseberry, Indian gooseberry, longan, papaya, grapefruit, bell pepper, kale, broccoli, สมัคร ufabet, etc.
Vitamin D: It is a fat-soluble vitamin. Vitamin D can be obtain from food and exposure to sunlight. When the precursor of vitamin D reacts with UV light, it changes to the active form, vitamin D3 or calcitriol. Vitamin D has anti-inflammatory properties that help maintain skin balance. You should be expose to weak sunlight for about 10-15 minutes in the morning before 10:00 a.m. to get enough vitamin D each day.
- Sources of vitamin D in natural foods such as mushrooms, fatty fish such as salmon, tuna, trout, mackerel, and fortified foods such as orange juice, soy milk, yogurt, and cereals.
Vitamin B3 or Niacin: It has many benefits for the skin. Applying vitamin B3 helps to strengthen the skin’s protective barrier, reduce water loss from the skin. And stimulate the synthesis of various proteins such as keratin. It increases the synthesis of ceramide, a fat that is naturally found on the skin. It is responsible for maintaining the skin’s moisture.
- Food sources of vitamin B3 are eggs, fish, various types of meat, dried beans, rice bran, and yeast. In addition to getting it from food, the body can create vitamin B3 from the amino acid tryptophan. However, the creation of vitamin B3 causes problems in people who lack vitamin B1, vitamin B2, and vitamin B6.
Vitamin E: Vitamin E is a fat-soluble vitamin, with the most active form being alpha-tocopherol. Vitamin E plays an antioxidant role and protects cell membranes from free radicals generat by oxidation reactions in the lipid layer.
- Sources of vitamin E include seeds, vegetable oils such as rice bran oil, canola oil, and soybean oil.