Here are more important ones:
VITAMIN C
Vitamin C (ascorbic acid) helps build collagen and includes antioxidants. It also improves wrinkles and dryness and protects against damage from the sun. Food sources include fruits and vegetables, including citrus fruits (oranges, kiwi, lemon, grapefruit), bell peppers, strawberries, tomatoes, cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower), and white potatoes.
| Recommended Dietary Allowance: | Men: | 90 mg |
| Women: | 75 mg | |
| Note: | Smokers add | 35 mg |
VITAMIN D
Vitamin D (calciferol) is obtained from the sun. It helps with dryness and acne. Food sources include the flesh of fatty fish and fish liver oils, egg yolks, cheese, beef liver, certain mushrooms, dairy products and cereals, cod liver oil, salmon, swordfish, tuna fish, orange juice fortified with vitamin D, and dairy and plant milks fortified with vitamin D, sardines, beef liver, egg yolks and fortified cereals.
| Recommended Dietary Allowance: 31-70 years old | Men: | 15 mcg |
| Women: | 15 mcg | |
| Recommended Dietary Allowance: 71+ years old | Men | 20 mcg |
| Women: | 20 mcg |
VITAMIN E
Vitamin E is also known as tocopherol. It has hydration, anti-inflammatory, and antioxidant properties. Vitamin E also provides firmness of the skin and helps minimize wrinkles. Food sources include plant-based oils, nuts, seeds, fruits, vegetables, wheat germ oil, sunflower, safflower, soybean oil, sunflower seeds, almonds, peanuts, peanut butter, beet greens, collard greens, spinach, pumpkin, red bell pepper, asparagus, mangoes, and avocados.
| Recommended Dietary Allowance: | Men: | 15 mg |
| Women: | 15 mg |
VITAMIN K
Vitamin K is also known as phylloquinone. It reduces bruising and helps with aging. It also aids in blood clotting and can help with dark spots and circles under the eyes. Food sources include green leafy vegetables including collard and turnip greens, kale, spinach, broccoli, Brussels sprouts, cabbage, lettuces, soybean and canola oi, salad dressings made with soybean or canola oil, fortified meal replacement shakes, menaquinones, natto (fermented soybeans). Meat, cheese, and eggs include smaller amounts.
| Recommended Dietary Allowance: | Men: | 120 mcg |
| Women: | 90 mcg |
Part 1
SOURCES: Harvard T.H. Chan School of Public Health
Harvard Health Publishing (Harvard Medical School)
Please note that you'll want to be aware of any vitamin deficiencies you might have. It it therefore important to check with your doctor as these deficiencies will need to be assessed by a blood test.
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