Diet & Fitness 
Eat RightVitamins and SupplementsBeauty foods
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Beauty foods

by Dr Wynnie Chan
continued from page 1
Niacin (a B vitamin)
Function: assists in the functioning of the digestive system, skin and nerves. It is also important in helping in the body's conversion of food to energy.
Deficiency: a deficiency has been shown to result in a disease called pellagra, the symptoms of which include skin inflammation, causing skin to become dark and scaly, especially when exposed to light. Although it is rare to develop a deficiency in the UK, it makes sense to ensure that you have an adequate amount.
Source: great sources of niacin include meat and meat products, potatoes, bread and fortified breakfast cereals.
How much: the daily recommended amount is 17 milligrams (mg) for an adult man and 13mg for an adult woman. This can be achieved by eating either one small roast chicken breast, one boiled egg and a medium serving of boiled peas or one small grilled pork chop, one medium portion of baked beans and two slices of wholemeal bread.

Riboflavin and pyridoxine (B vitamins)
Function: these vitamins are important for growth and help the body release energy from carbohydrates.Deficiency: a deficiency causes skin lesions or sores, especially at the corners of the mouth, eyelids and genitals.
Source: milk, meat, fortified cereal products and egg.
How much: the daily recommended amount of riboflavin is 1.3mg for an adult man and 1.1mg for an adult woman. This can be achieved by eating either one bowl of cornflakes, a thin scraping of marmite on toast, a medium serving of fried mushrooms, a medium serving of stewed beef and a small glass of milk or a small portion of fried lamb's liver. The recommended daily amount for pyridoxine is 1.4mg a day for an adult man and 1.2mg a day for an adult woman. This can be achieved by eating one medium baked potato, one large banana, one medium portion of boiled Brussels sprouts and one large orange.

Vitamin C
Function: this is needed to maintain healthy tissues.
Deficiency: a deficiency results in bleeding, especially from the gums and from blood vessels underneath the surface of the skin.
Source: great sources of this vitamin include fruit and fruit juices, potatoes, peppers, cabbage, courgettes and other vegetables.
How much: the daily recommended amount is 40mg for both adult men and women, this can be easily achieved by just eating one small orange or one medium portion of boiled cabbage and one tomato.

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