Want to whiten your skin? Supplement 6 nutrients to whiten and anti-aging

Whitening and youthfulness are the most important criteria for good skin. Many girls take great pains to have perfect skin that is white, youthful, and beautiful. But in fact, as long as you pay more attention to your diet and take the right vitamins, you can have fair and youthful skin even without expensive skin care products! Let's take a look at what you should eat.

● Vitamin C

A common antioxidant ingredient is vitamin C, which not only eliminates excess free radicals in the body, but also inhibits the production of melanin in the skin, and is extremely effective in whitening the skin.

Guava, cherry, citrus, strawberry, and many dark-colored vegetables are rich in vitamin C. However, only about 7% of the vitamin C taken into the human body can reach the skin, and its significance for overall health is greater than skin whitening. If you want your skin to absorb vitamin C efficiently, external application will be more effective.

Vitamin E, another common antioxidant in our daily diet, is also a typical antioxidant. Vitamin E not only promotes blood circulation and hormone balance, but also improves the skin's defense against sunlight, indirectly reducing the formation of spots.

Wheat germ, rice bran, egg yolks and nuts which are rich in oil are the main sources of vitamin E; in addition, green vegetables also contain vitamin E.

Phenols also have excellent antioxidant properties. Regularly drinking green tea or red wine in moderation and eating more dark berries and pomegranates can help maintain a healthy body and skin.

Mature skin appears loose due to the massive loss of collagen in the subcutaneous tissue. At this time, although the appropriate amount of collagen supplementation does not directly increase the collagen in the skin, it can replenish the raw materials for producing collagen in the body and indirectly maintain the elasticity and firmness of the skin.

Collagen is mostly found in meat, such as pig skin, pig feet skin or fish skin, as well as cartilage with connective tissue. It can also be supplemented by taking nutritional drinks or tablets containing collagen orally.

Plant-based colloids are different from animal-based collagen in that their main function is to regulate the intestines and promote bowel movements, and to help the growth of beneficial bacteria in the body.

This ingredient is also known as phytoestrogen. Vegetables and fruits such as yam, soybean, and cauliflower, as well as Chinese medicinal materials such as ginkgo, angelica, and wolfberry, and evening primrose oil, a traditional Western herbal medicine, all contain rich amounts of it.

Taking it more often by middle-aged men and women can help maintain hormone balance and thus slow down aging problems. Currently, there are many healthy foods such as soy isoflavones available on the market.

Antioxidants are commonly found in fruits and vegetables and are best obtained through daily diet. In addition to the vitamin C and vitamin E mentioned above, dark green or dark yellow vegetables and fruits, eggs and milk are rich in vitamin A, which can promote the normal function of epidermal tissue and increase resistance.

β-carotene is a precursor for the synthesis of vitamin A. Red and orange fruits and vegetables are mostly rich in it. However, if consumed in large quantities over a long period of time, carotenoids will stay in the stratum corneum and cause temporary yellowing of the skin. Vitamin B2 can promote the redox reaction of cells and is known as the "skin vitamin". It can promote skin health and hair growth. In addition, coenzyme "Q10" stored in the mitochondria of cells can be ingested through beef, peanuts, and green vegetables.