vitamin C
Vitamin C can interrupt the process of melanin production and prevent the skin from further oxidation. Moreover, vitamin C can also reduce the content of serum copper oxidase, affect the activity of arginase, thus interfere with the biosynthesis of melanin, reduce or even eliminate the dark spots and freckles of the skin, accelerate the reduction and whitening of the skin, and make the skin more shiny and radiant.
The dermis of skin contains a lot of collagen, which gives skin strength and maintains the structure of skin. Vitamin C can exert its antioxidant and anti-aging effects, maintain the elasticity of collagen, strengthen the proliferation of collagen, and play an anti-wrinkle effect.
How to supplement vitamins
1, first floor: fresh dates, monkey peaches, grapefruit, etc.
In these foods, there are more than 100 mg of vitamin C per 100 g. Moreover, it is worth noting that monkey peach is the king of vitamin C.
2. Second floor: green peppers, tomatoes, strawberries, cucumbers, oranges and cauliflower.
These foods contain more than 50 mg of vitamin C per100g, which is very useful for vitamin C supplementation.
3. Third floor: Chinese cabbage, spinach, amaranth, elbow, radish, etc.
4. Broccoli
The vegetable with the most vitamin C content is broccoli, which is more than 6 times that of tomatoes. In order to keep the vitamin C content in broccoli, we should pay attention not to stir-fry when cooking, and it is best to cook with cold salad or shabu-shabu.
5. Vitamin C is a water-soluble vitamin, which should be supplemented repeatedly every 3 to 4 hours to maintain the content of vitamin C in the body. In addition, vitamin C supplementation after brunch will be better.
6. Vitamin C should not be taken excessively for a long time. It is recommended to take 100 mg every day to enhance resistance and maintain skin.
Tips for vitamin c supplementation:
1. Vegetables will be lost if they are dried for too long, cut for too long and heated for too long.
Once many vegetables and fruits are cut or chopped and exposed to the air, vitamin C will be destroyed by oxidation. Even if you don't cut it, let the sun shine directly and soak in water. , will greatly reduce the vitamin C of fruits and vegetables. In cooking, the longer the heating time, the more serious the loss of vitamin C.
2. cigarettes "suck" vitamin C.
Harmful components such as tar in smoke will consume a lot of vitamin C, and each cigarette will consume 25 mg of vitamin C in the body. If it is passive smoking, the loss of vitamin C is even greater. Therefore, people who have smoking habits or passively inhale second-hand smoke should usually eat more foods rich in vitamin C such as tomatoes.
iron
Iron is the "porter" of vitamins in the blood, which helps you to move vitamin C to all corners of the body and indirectly block melanin. Iron also assists in hematopoietic function, helping your skin to achieve a "peach" complexion, making your skin full and avoiding premature appearance.
Oxidizable fruits and vegetables refer to fruits and vegetables that are easy to change color when exposed to air after cutting. Usually, these foods are high in iron.
How to supplement iron?
Animal liver
Liver is the first choice to prevent iron deficiency anemia. High iron content, good absorption rate and easy to eat and digest. Pig liver has the highest iron content, which is 29. 1 mg per 100 mg, sheep liver is 17.9 mg, cattle liver is 8.8 mg, and chicken liver is the lowest, which is only 8.5 mg per 100 g chicken liver.
yolk
In the past, egg yolk was the best food for iron supplementation. However, studies show that egg yolk contains high iron content, but its absorption rate is low (7 mg of iron per 100 g, and the iron absorption rate is only 3%). However, eggs are common foods, which are convenient to eat and store and have high nutritional value.
Blood clot (a dish)
Boiled animal blood clots, commonly known as blood tofu, are rich in nutrients and high in iron. The absorption rate is as high as 100 g of pig blood containing 260 mg of iron, which is equivalent to 10 times of the iron content in pig liver. It has been a good blood tonic since ancient times.
(edible) auricularia auricula
Auricularia auricula contains 98 mg of iron per100g, which is about 5 times higher than that of pig liver with the highest iron content in animal food and 30 times higher than that of spinach. However, the absorption rate of auricularia auricula is relatively low, and auricularia auricula has the function of moistening intestines, which is not suitable for babies with weak stomach and intestines.
Tip: Drinking tea can prevent the absorption of iron.
Iron and protein are composed of heme, which is the main component of red blood cells. 99% of blood cells are red blood cells. Iron also participates in the synthesis of cytochrome. Iron deficiency leads to anemia, stunting, affecting the function of digestive system and reducing human immunity.
Strong tea can cause iron loss in human body, because tea contains a lot of tannic acid, which hinders the absorption of iron.
tocopherol
Don't underestimate a small sesame seed, which is the "warehouse" of vitamin E. Vitamin E is an antioxidant, which can help eliminate free radicals in the body, prevent subcutaneous fat oxidation, enhance the vitality of epidermal and dermal cells, and avoid premature skin aging.
Vitamin E can inhibit the deposition of melanin on the skin and accelerate the excretion of melanin from epidermis or through blood circulation. If the body lacks vitamin E, the unsaturated fat in the body will cross-link to form lipofuscin pigmentation, and it will also have adverse consequences such as dry skin, rough skin and excessive aging.
Vitamin E is also rich in Chinese cabbage, cauliflower, sesame oil, sunflower seeds, sunflower oil, peanuts and so on.
How to supplement vitamin e?
Eat more cereals and nuts.
Natural vitamin E widely exists in various oil seeds and vegetable oils, and contains a certain amount of natural vitamin E in cereals, nuts and green leafy vegetables, especially in the germ of seeds.
Corn, wheat germ oil, soybean oil, sesame, sunflower oil, rapeseed oil, peanut oil and cottonseed oil are also rich in vitamin E.
Eat more meat, eggs and milk.
Meat, eggs, milk and cod liver oil also contain vitamin E, but in comparison, the content of tocopherol in animal fat is generally lower than that in vegetable oil. The highest content of lard plate oil is about 20mg/100g, and the refined lard is reduced to 5mg. But the content of vitamin E in fish oil is quite rich.
Tip: excessive exercise consumes vitamin e.
During exercise, the human body needs more energy, and the intake and consumption of oxygen increase, which leads to the proportional increase of free radicals in the body, up to 4 times as much as usual. The body has to consume a lot of antioxidant vitamin E to repair excess free radicals.
Take a proper amount of vitamin E supplements after strenuous exercise. In addition, vitamin E can relieve muscle soreness, prevent organ aging and prevent chronic diseases.
glutathione
Glutathione is an important antioxidant, which can balance the production and elimination of free radicals in the body, thus delaying aging and preventing diseases. At the same time, it can also inhibit the production of melanin and dilute the small spots formed by sun exposure.
If we can increase the supply of glutathione from diet and reduce the absorption of peroxide and electrostatic substances, the production and elimination of free radicals in the body will maintain a normal balance; Even if it is unbalanced, it can reduce the harm it brings.
How about glutathione?
1, onion
Glutathione contained in onion can inhibit melanin production and improve eczema, dermatitis, urticaria or liver spots. The flavonoids from Dendrobium bark contained in onion can resist ultraviolet rays and have whitening effect.
Glutathione can inhibit melanin production and improve eczema, dermatitis, urticaria or liver spots. The flavonoids from Dendrobium nobile skin, which is rich in onion, is also a strong antioxidant, which can inhibit aging caused by free radicals, resist ultraviolet rays and achieve whitening effect.
2. tomatoes
The tomato in salad is slightly cold and sweet, and contains glutathione, which can inhibit the activity of tyrosine and make the precipitated hypopigmentation disappear. At the same time, tomatoes are also rich in vitamin P, which is an indispensable substance for maintaining normal metabolism of cells. It can reduce pigmentation and dark spots deposited on the skin, and has the functions of bleaching, removing spots and preventing pigmentation.