Vitamins (types)

Foods Reached with Water-Soluble Vitamins

• The best food sources that reached water-soluble vitamins (vitamin C and vitamin B complexes) are:
• Vitamin C: Citrus (oranges, kiwi, lemon, grapefruit), bell peppers, strawberries, tomatoes, cruciferous vegetables such as broccoli, brussels sprouts, cabbage, and cauliflower.
• Vitamin B1 or Thiamin: Fortified breakfast cereals, pork, fish, beans, lentils, green peas, enriched cereals, bread, noodles, rice, sunflower seeds, and yogurt.
• Vitamin B2 or Riboflavin: Dairy milk, yogurt, cheese, eggs, lean beef and pork, organ meats (beef liver), chicken breast, salmon, fortified cereal and bread, almonds, and spinach.
• Vitamin B3 or Niacin: Red meat (beef, beef liver, pork), poultry, fish, brown rice, fortified cereals and bread, nuts, seeds, legumes, and bananas.
• Vitamin B6 or Pyridoxine: Beef liver, tuna, salmon, fortified cereals, chickpeas, poultry, some vegetables, and fruits like bananas, papayas, oranges, and cantaloupe.
• Vitamin B7 or Biotin: Beef liver, eggs (cooked), salmon, avocados, pork, sweet potato, nuts, and seeds.
• Vitamin B9 or Folic Acid: Dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli), beans, peanuts, sunflower seeds, fresh fruits, fruit juices, whole grains, liver, seafood, eggs, fortified foods, and supplements.
• Vitamin B12: Fish, shellfish, liver, red meat, eggs, poultry, dairy products, and fortified nutritional yeast.

Six Vitamins Uses in Skincare Products

• Generally, vitamins A, B3, B5, C, E, and K are the six vitamins that use by many healthcare companies for improving our skin health. The common benefits of these vitamins are given below,

Vitamin A for Skin

• The form of vitamin A retinoid is a nutrient that can reprogram your cells. The main function of vitamin A on your skin may include:
• It can boost the production of important proteins collagen and elastin. These are the important proteins that promote your skin health and reduce visible signs of ageing.
• It also helps to normalize the appearance of pigmentation on your face.
• It has the ability to control the action of tyrosinase, an enzyme that creates melanin