People often say: medicine is better than food. There is a lot of scientific truth in this saying. Food is rich in various nutrients that are beneficial to the human body, and the vitamins in food have a very important role in our skin locally and throughout the body. Compared with vitamin pills, it is a safer, healthier and more natural choice to meet the body’s vitamin needs through proper food intake. Vitamin A: It regulates the differentiation of skin epidermal cells and maintains the health of epidermal cells. It has the effect of anti-aging skin, delaying the production of skin wrinkles and age spots, keeping the skin moist, preventing dry skin cracks, and has anti-cancer effects. Most of the vitamin A in food is converted from carotene. Carotenoid-rich foods include: carrots, pumpkin, potatoes, tomatoes, persimmons, red peppers known as red foods, orange fruits such as peaches, apricots and oranges, greens such as rape, spinach and leeks, and animal foods such as chicken liver, duck liver, fish liver and pig liver. Vitamin C: can promote nutrient metabolism, promote the synthesis of collagen in the skin, improve the strength and elasticity of skin tissues, have an anti-scurvy effect, can improve the skin’s resistance to various stimuli, and promote the healing of skin trauma. It has antioxidant and anti-cancer effects, and can also hinder melanin formation, which has a therapeutic effect on skin melanosis and chloasma. Foods rich in vitamin C are: various fresh vegetables and fruits, such as lemon, orange, orange, grapefruit, banana, peach, pear, apple, strawberry, fresh jujube, persimmon pepper, tomato, cauliflower, rape, etc. Vitamin E: It has anti-cell membrane oxidation and anti-aging effects. It can also promote the utilization of vitamin A and enhance the healthy differentiation of epithelial cells. With vitamin C can enhance skin resistance and reduce the role of bacterial and viral infections. It has the effect of improving skin elasticity, promoting skin blood circulation, reducing pigmentation and removing spots, and improving the effect on cold disease and frostbite. In many vegetable oil foods contain vitamin E, such as walnuts, almonds, peanuts, sesame, pumpkin, cod eggs, peanut oil, corn oil, etc. Vitamin B: Vitamin B2 and vitamin B6 of the B vitamin family are best for the skin. Vitamin B2 is an indispensable vitamin for body growth, which promotes metabolism, skin, hair and nail growth, and balances sebum. Vitamin B6 is involved in the synthesis of protein. Vitamin B6 deficiency can easily cause skin inflammation, keratitis, tongue inflammation and skin allergy. Vitamin B6 also relieves premenstrual tension and dysmenorrhea, and relieves vomiting. Foods rich in vitamin B include various kinds of fish, fish skin, animal liver, bananas, milk, soybeans, etc. Vitamin D: It can help the absorption of calcium and phosphorus, promote the development of teeth and bones, and avoid rickets. Vitamin D is an anti-erosion vitamin, and skin is prone to erosion when deficient. Vitamin D also inhibits the proliferation of epidermal keratinocytes and normalizes the differentiation of overproliferated cells. Its derivatives osteotriol and calcipotriol can treat psoriasis. The vitamin is mainly synthesized by the body itself, the human skin contains a kind of cholesterol, after the sunlight, it becomes vitamin D. If the sunlight is fully accepted, its own synthesis of vitamin D can basically meet the physiological needs. In addition, vitamin D can also come from animal foods, such as fish, cod liver oil, animal liver, dairy products, butter. It can also come from plant foods such as mushrooms and mushrooms. Vitamin K: involved in the synthesis of some coagulation factors, has a role in preventing bleeding, can assist in the treatment of bleeding skin diseases; also anti-allergic reactions and reduce the permeability of capillaries and other effects. Vitamin K in the body is partly synthesized by bacteria in the intestine and partly through dietary intake, such as animal liver, meat, cheese, egg yolk, soybeans, alfalfa, dark green leafy vegetables, tomatoes, carrots, potatoes, etc. Folic acid: Folic acid is a B vitamin, also known as vitamin M. It is involved in hematopoiesis and is an important raw material for the production of red blood cells. It is involved in the process of cell division. It is used as an aid in the treatment of psoriasis. Foods rich in folic acid include spinach, lettuce, asparagus, chard, cauliflower, animal liver and kidney, yeast, mushrooms and mushrooms, eggs, peas, etc. Niacin: Niacin is a water-soluble vitamin, also known as vitamin PP. It is an important component of coenzyme I and coenzyme II, and is involved in redox reactions in cellular metabolism, and is closely related to energy conversion and sugar, lipid and protein metabolism in the human body. Niacin deficiency can cause niacin deficiency, also known as pellagra, which is a chronic systemic disease with skin mucosa, gastrointestinal tract and nervous system symptoms caused by niacin deficiency in the body. Niacin required by the human body and mainly provided by the diet, rich in niacin food are pig liver, lean meat, fish, soy products, corn, rice bran, peanuts, beans, citrus, pepper. Niacin can also be converted from tryptophan, foods containing tryptophan are dairy, eggs. As long as the diet is balanced, reasonable and not partial, and there are no gastrointestinal diseases, the body can meet the above vitamin needs, and excessive supplementation of certain vitamins can sometimes have adverse effects or side effects. Excessive supplementation of certain vitamins can sometimes have adverse effects or side effects. Only when the vitamin is deficient in the body and causes related diseases should it be applied under the guidance of a doctor.