How many of us do nothing to keep the skin good? We do our best to keep the skin clean, applying face packs, toning and much more. But many times we forget about the nutrition of the skin. It is very important to eat foods rich in vitamins every day. This will make the skin brighter and will also reduce wrinkles and other skin problems. It is very important to take vitamins A, C, E and D to keep the skin looking good.
Vitamin A
Many people do not know that vitamin A is one of the ingredients in sunscreen and anti-aging cream. Vitamin A keeps the skin moist and restores the youth of the skin. Vitamin A also protects the skin from acne problems. Put carrots, pumpkins, bell peppers, oranges, papayas, broccoli, spinach on the plate every day. Cod fish oil and eggs are also rich in vitamin A. An adult male should take 600 micrograms of vitamin A and an adult female should take 900 micrograms daily.
Vitamin C
Vitamin C reduces the risk of skin cancer. There is no substitute for it to heal any blemishes or wounds on the skin. This vitamin can also protect the skin from the damage caused by harmful ultraviolet rays. Vitamin C also keeps it tight. Try to eat fruits like grapes, oranges, strawberries every day. Also tomatoes, capsicum, red bell pepper, broccoli contain vitamin C. To maintain good skin, an adult man needs 90 mg of vitamin C per day and an adult woman needs 75 mg of vitamin C.
Vitamin E
If you want to get radiant skin, you must have 15 mg of vitamin E rich food in your daily diet. Vitamin E keeps the skin moist by reducing the problem of skin irritation and dryness. Vitamin E removes dark spots and wrinkles on the skin. Peanut, vegetable oil is one of the sources of vitamin E.
Vitamin D
Vitamin D protects the skin from germs and harmful chemicals. In addition, the role of vitamin D in protecting the moisture of the skin is much more. You need to have 20 micrograms of vitamin D in your daily diet. To make up for the lack of D, you can eat dairy foods such as butter and cheese. Also put fish, eggs and fish liver oil in the pan.
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