## Vitamin А (retinol) *What is it good for?* It protects your skin from adverse environmental effects, makes it more elastic, works as a moisturizer, and prevents peeling and wrinkling. *Symptoms of the deficiency:* wrinkles near the eyes (crow's feet), dry and peeling skin. *Where to look for it:* beets, onions, carrots, apricots, liver, egg yolks, fish oil, butter. ## Vitamin B2 (riboflavin) *What is it good for?* It improves the metabolism of facial epithelial cells and enhances cellular respiration. *Symptoms of deficiency:* cracked lips, seizures, dermatitis. *Where to look for it:* eggs, cottage cheese, meat, fish, cocoa, almonds, yeast. ## Vitamin B7 (biotin) *What is it good for?* It stimulates the regeneration of cells. *Symptoms of deficiency:* skin becomes unnaturally pale and peels off, eyebrows and eyelashes become sparse. *Where to look for it:* egg yolks, liver, black bread, walnuts, legumes. ## Vitamin B9 (folic acid) *What is it good for?* It is responsible for skin turgor, which is the skin's elasticity and density. *Symptoms of deficiency:* the skin looks dull and grey, hair starts falling out. *Where to look for it:* whole wheat flour, legumes, greens, liver (animal protein). ## Vitamin С *What is it good for?* It enhances the functioning of hormones responsible for the production of collagen and strengthening collagen fiber. It also strengthens blood vessels. *Symptoms of deficiency:* the skin becomes dull and loose with vascular patterns, freckles, and black dots. *Where to look for it:* bell peppers, lettuce, and spinach, black currant, sauerkraut, rose hips, and citrus fruits. ## Vitamin D *What is it good for?* It increases collagen synthesis in cells, keeping the skin healthy, smooth, and of healthy color. *Symptoms of deficiency:* dry skin. *Where to look for it:* sea fish, egg yolks, dairy products, liver (pork, beef, chicken), vegetable oils. ## Vitamin E (tocopherol) *What is it good for?* It makes the skin smooth, elastic, and wrinkle-free. *Symptoms of deficiency:* rough and dry skin. *Where to look for it:* wheat germs, sunflower, cottonseed, and soybean oil. ## Vitamin Р (rutin) *What is it good for?* It improves blood vessels, preventing their fragility. *Symptoms of deficiency:* the appearance of a higher number of vascular patterns, proneness to bruises. *Where to look for it:* plums, black rowanberry, grapes, cherries, raspberries, rose hips, bell peppers, garlic, tomatoes, sorrel, green tea. ## Vitamin РР (niacin) *What is it good for?* It boosts skin's enzyme production and improves cell respiration. *Symptoms of deficiency:* pale and dry skin, bluish lips. *Where to look for it:* eggs, fish, milk, chicken, cheese, peanuts, wheat germ. ## Vitamin K *What is it good for?* It enhances the regeneration of skin and improves blood circulation. *Symptoms of deficiency:* skin pigmentation, swellings, inflammations. *Where to look for it:* tomatoes, cabbage, spinach, greens, carrots, rowan berries. In theory, you can take good care of your skin by having a proper diet. However, it is difficult to actually do this. Therefore, it is advisable to take vitamins as supplements. Ideally, vitamins should be advised by a medical professional.