Vitamin C

According to Times of India, collagen enhances skin beauty, improves joint health, and strengthens muscles. However, the body cannot effectively synthesize collagen without vitamin C. This deficiency leads to rapid loss of skin elasticity, the appearance of wrinkles, and slow wound healing.

Vitamin C also helps neutralize free radicals generated during metabolism or by ultraviolet radiation and cigarette smoke. This nutrient protects cells from damage and slows aging. Guavas, oranges, grapefruits, kiwis, strawberries, bell peppers, and broccoli are rich in vitamin C.

Vitamin D

Vitamin D aids calcium absorption and participates in immune system and muscle function. A deficiency in this vitamin reduces calcium absorption, increasing the risk of osteoporosis and muscle weakness in older adults.

Prolonged vitamin D deficiency is linked to impaired immune function and a higher risk of several chronic diseases. Fatty fish, egg yolks, and animal liver are dietary sources of vitamin D. The body can also synthesize vitamin D when skin is exposed to adequate sunlight.

Omega-3

A diet rich in omega-3 helps the body produce substances that regulate inflammatory responses, thereby limiting cell damage. Omega-3 also supports brain function, protects cardiovascular health, and benefits vision. Salmon, mackerel, sardines, herring, chia seeds, flaxseeds, and walnuts are abundant in omega-3.

Fish provides healthy fats. *Photo: Bui Thuy*

Protein

Protein supplies essential amino acids for muscle building, cell regeneration, and the production of enzymes and hormones. Prolonged protein deficiency makes skin slow to recover from damage, and hair and nails become weaker. Individuals should obtain this nutrient from fish, lean meat, eggs, yogurt, soybeans, and other legumes.

Fiber

Beneficial gut bacteria use fiber to produce short-chain fatty acids, which nourish intestinal cells, reduce inflammation, and support the immune system. A diet lacking fiber can lead to an imbalanced gut microbiome, increasing inflammation in the body and affecting metabolic processes. Green vegetables, fruits, oats, legumes, and whole grains are rich in fiber.

By Le Nguyen (Compiled)