Watermelon is a powerful aid in weight loss because it is one of the richest carbohydrate foods. Eating watermelon every day also helps to moisturize dry skin. In addition, watermelon is rich in vitamin A which helps to regenerate and remove dead skin. 2. Strawberries (10g strawberries contain 33 calories) Strawberries contain potassium and vitamin C. Vitamin C in strawberries helps in the production of collagen, increases skin elasticity and removes dead skin. In addition, strawberries are rich in antioxidants that will fight free radicals that damage the skin. 3. Cantaloupe (10g of melon contains 30 calories) Like strawberries, cantaloupe also provides potassium and vitamin C. Cantaloup can stabilize blood pressure, balance the pH level in the body and support metabolism. This fruit also provides hydration after exercise because it contains many electrolytes and water. 4. Apples (10g apples contain 49 calories) Apples are high in fiber and water, two substances that keep you fuller for longer. So eating 1 apple a day will help you quit the habit of snacking, thereby helping to lose weight! Apples also help reduce the risk of heart disease and diabetes. 5. Blackberries (10 g raspberries contain 26 calories) Similar to apples, blackberries have a lot of fiber to help with weight loss, as the fiber lasts longer. In addition, with high levels of vitamin C and vitamin K, blackberries help boost brain health, immunity and skin elasticity. 6. Kiwi (10g kiwifruit contains 49 calories) Kiwi not only contains vitamins A, B6, B12, C and E but is also rich in potassium, iron, calcium, magnesium and fiber. Kiwi works to reduce stress, circulate blood and help you sleep well. 7. Papaya (10g papaya contains 26 calories) Papaya helps lower cholesterol, boosts immunity, reduces menstrual pain and improves digestion. Because of its high fiber content, papaya also creates a feeling of fullness for a long time, thereby reducing appetite, reducing calorie intake during the day and fat loss. 8. Raspberries (10 g raspberries contain 25 calories) Raspberries can fight cancer, heart and circulatory diseases. Instead of eating higher calorie desserts and snacks, eating raspberries can help you lose weight. 9. Cantaloupe (10g cantaloupe contains 34 calories) Cantaloupe has a high water content, nearly 90%, helps reduce wrinkles and delay aging. Similar to papaya, cantaloupe can reduce menstrual cramps. Eat a slice of cantaloupe today to get radiant, supple skin and lose excess weight.

Lycopene in watermelon is good for the skin. Photo source: Internet

Watermelon contains lycopene – an antioxidant that often appears in red fruits. Lycopene absorbs both UVB and UVA ultraviolet rays, helping to enhance the skin’s anti-aging ability.

Citrus fruits

Oranges, lemons, tangerines, grapefruit … contain vitamin C. Vitamin C will work to prevent skin cancer, help protect skin from sunburn and formation of pigmentation.

Pomegranate

Pomegranates are rich in antioxidants and ellagic acid, known to provide exceptional protection from the sun’s UVA and UVB rays. This delicious fruit has the ability to increase 20% of the protective effects of a chemical-containing SPF sunscreen.

Strawberry

Strawberries are a fruit rich in antioxidants and vitamin C, and is one of the best natural sunscreen foods. They aid in protecting the skin from free radical damage from the sun and help keep skin healthy and bright.

Blueberry

Blueberries are rich in antioxidants that help prevent free radicals that can damage the skin during sun exposure. In addition, vitamin C in this fruit also works to remove wrinkles on the skin and counteract the effects of ultraviolet rays.

VitaminK-rich food group.

Vitamin E

Vitamin E is one of the vitamins with antioxidant properties that prevent the bad reactions of free radicals on the cells of the body. Therefore, vitamin E has anti-aging effects, protects the nervous system, skin, muscle – bone and retina system from the harmful effects of this reaction. Vitamin E helps prevent wrinkles and aging on the skin, has a great effect in supplying moisture to the skin, preventing dehydration and thereby helping the skin maintain its necessary moisture all day long. Increased vitamin E requirement depends on the amount of polyunsaturated fatty acids in the diet and can range from 5-20 mg / day.

Vitamin E is found in vegetable oils such as soybean, corn, and sunflower oils. Sprouted grains and beans, dark green vegetables are also good sources of vitamin E. Some foods rich in vitamin E include:

Vitamin C

Vitamin C acts as an antioxidant and is important for collagen synthesis. Because vitamin C is a key ingredient in the formation of collagen. Vitamin C fully absorbed into the body will help your skin become brighter and more vibrant, not dry, wrinkled due to the aging effects. Vitamin C is not a protective film for your skin from the sun’s rays, but it will help you fight oxidation of the skin caused by UV rays, preventing the growth of free stem cells. that the stimulating UV rays produce effectively.

Vitamin C is a powerful antioxidant that helps fight free radicals, prevents aging, maintains youthful skin, has the ability to improve many skin problems such as taking away the dark spots. skin (old horny layer), inhibits the formation of melanin, fades melanin pigmentation, helps brighten skin, blurs dark spots, pigmentation, freckles. By promoting the formation of collagen fibers, the skin will be filled with concave scars caused by acne.

The recommended adult requirement for vitamin C is 70-75 mg / day. Smokers need to use increased (100-200mg / day).

According to the Vietnamese food ingredients table, the foods rich in vitamin C in the green vegetables and ripe fruits are:

Vitamin A

Vitamin A helps in the development and regeneration of skin and mucous cells, the ability to secrete secretions of mucosal cells; stimulates the growth of epithelium such as horny tissue, intestines and respiratory tract. It also affects especially the skin, stimulates scar healing and prevents skin diseases such as acne, impetigo …

Vitamin A prolongs the aging process by inhibiting the growth of free radicals. When vitamin A is introduced into the body, it will force the skin cells to metabolize faster, giving fresh skin without irritating the skin.

Vitamin A requirements in children under 10 years old from 325-400microgam / day, adolescents and adults from 500-600microgam / day.

Vitamin A in foods of animal origin in the form of retinol, while foods of plant origin in the form of carotene (precursor of vitamin A). Some fruits and vegetables rich in carotene are good for the skin:

Vitamin D

Not only is it famous for its function in combination with calcium to treat and prevent osteoporosis, but vitamin D also plays an important role in protecting the skin, preventing premature aging.

Vitamin D2 and vitamin D3 are skin beautifying vitamins that help keep skin balanced, smooth and shiny. In addition, vitamin D helps treat psoriasis, a condition of frequent red and flaky skin.

The recommended requirement for vitamin D is 10microgam / day for children, pregnant and lactating women. For adults over 25 years old, the need is 5microgam / day.

Vitamin D is found in milk, fish liver oil, egg yolks, butter … The best source of vitamin D is from sunlight, because sunlight helps convert vitamin D into vitamin D3.

Vitamin K

This is an important and indispensable nutrient for the body because it participates in bone mineralization and blood clotting, maintains brain function, healthy metabolism and protects against cancer for a healthy body. Best. Vitamin K is great for the skin, it protects the skin from signs of aging, treats bruises and swelling, and enhances the skin’s luminosity.

Vitamin K requirement in adults is from 65-80mg / day.

Vitamin K is found in green vegetables, some ripe fruits such as:

It is safest to include vitamins that are good for the skin through food.