Illustration. Image source: Internet A cool smoothie made from three main ingredients: avocado, cucumber and apple. This smoothie is not only refreshing, but it also makes your stomach firm. Avocados are high in monounsaturated fats, which can help lower bad cholesterol and are good for the heart. You can use vegetables available in the kitchen. Basic ingredients include: 1 avocado, 1/2 cucumber, 1 apple. You can add spinach or ginger according to your preference. To add flavor to your smoothie, you can add fresh mint leaves, 1 teaspoon of lemon juice, and half a teaspoon of salt. Blend the above ingredients until you get a smooth puree. Refrigerate until use. Cucumber soda Illustration. Image source: Internet This cool drink will replenish you on hot days. Cucumbers contain a lot of vitamin K, which is not only good for bones but also helps wounds heal. You only need to add about 1/4 of a sliced ​​cucumber to 1 cup of mineral water or carbonated mineral water. Mint leaves can be used for decoration. Add ice and enjoy. Aloe vera with alum sugar Illustration. Image source: Internet North on the stove 1 pot of water, bring to a boil, add 200g of rock sugar, stir gently to help the sugar dissolve quickly, add the pandan leaves to cook together. When the pandan leaves turn darker, take them out and add a few drops of banana oil. Add all of the previously prepared aloe vera, mix well and turn off the heat. Squash juice Illustration. Image source: Internet Wash the squash, peel off the outer green skin, remove the seeds, cut into pieces, then put it in the juicer, squeeze out pure squash juice. If you don’t have a juicer at home, cut the squash into small pieces, put it in a blender, puree, add a little water to make it easier to grind, then filter the water and remove the residue. Pour the squash juice into 2 cups, each glass add the juice of ½ lemon, 1 tablespoon honey, ½ teaspoon salt, stir well. You can replace honey with sugar, however, honey will be good for health and weight loss is also optimal. Put fresh lemon squash juice in the refrigerator for 2 hours and then enjoy. You can also serve it right away by adding some shaved ice.

The happiest day of the day is eating well and sleeping well. But there is a vegetable we eat from childhood to adulthood but do not know that this vegetable is a natural sleeping pill. That is lettuce or lettuce. The way to eat salad is also very diverse, used to wrap grilled meat with, dip in hot pot, eat raw, stir-fry garlic… all dishes have a characteristic flavor of cool and fresh. It is worth mentioning that lettuce is extremely easy to grow, encouraging people to grow their own to eat, thus ensuring the safest and most hygienic. If you don’t have time, buy lettuce at the supermarket to be assured of quality. Lettuce leaves when cut will secrete a milky white fluid (also known as plastic), so the Latin name of lettuce is Lactuca, which means milk, is considered a nutrient-rich vegetable. Today, I introduce to everyone, the fried garlic salad, which is not only delicious but also extremely nutritious, is extremely simple and easy to make. To make this dish, the ingredients only include 300 grams of lettuce, 4 cloves of garlic, chicken juice, and seasoning seeds. First, put the minced garlic in a pan of boiling oil, fry until fragrant, then pour in the lettuce, stir-fry with your hands over high heat, season with spices and chicken juice accordingly, until it’s cooked. . If you are a spicy person, you can also add chili to suit your taste. According to nutrition experts, this garlic salad has the effect of restoring deep sleep. For those of you who often feel pressured, lose sleep at night, eating a lot of salads is very useful, so keep it in mind. In addition, the source of vitamin A and beta carotene in lettuce is abundant. In the composition of lettuce also contains antioxidants, extremely good for the human body. In particular, vitamin K in lettuce plays an important role in bone metabolism, increasing bone density by promoting the activity of bone-forming cells. Lettuce also supports Alzheimer’s patients by protecting neurons from damage. An incredibly easy-to-grow vegetable that offers immense benefits, lettuce deserves to be one of the “kings” in the vegetable kingdom.

Vitamin D is essential for the skin. Image source: Internet When the skin is exposed to and absorbs sunlight, cholesterol in the body is converted into vitamin D. The liver and kidneys then absorb this vitamin and transport them throughout the body to create healthy cells. while improving skin health. In addition, vitamin D also plays an important role in the formation of skin tone. According to Healthline, the recommended amount of vitamin D is 600 IU/day. This amount may be increased in the elderly or pregnant women. You can get vitamin D in the following ways: Get 10 minutes of sun a day (talk to your doctor if you have a history of skin conditions). Eat fortified foods like cereal, orange juice, yogurt or foods that are naturally rich in vitamin D: Salmon, tuna. Vitamin B1 Vitamin B1 or thiamine, can brighten the skin, help the body firm, stay young for a long time. Vitamin B1 helps the body convert sugar into energy faster, and balances the nervous system, good for the brain, heart and liver. Vitamin B1 is abundant in rice bran, meat, egg yolk, asparagus, mixed cereals, brewer’s yeast. Vitamin B2 Vitamin B2, or riboflavin, works to help maintain moisture in the skin and prevent premature aging. Vitamin B2 deficiency will cause skin diseases such as cracked lips, tongue, red nose wings, wrinkled facial skin, poor eyes and brittle nails. Vitamin B2 is abundant in animal liver, fish, milk, eggs, avocado, banana… Vitamin B3 Vitamin B3 or niacinamide, is an extremely important nutrient, especially for dry and sensitive skin, to help increase skin’s moisture, fight allergies, reduce redness on the skin. Vitamin B3 has been shown to boost the production of ceramides and fatty acids, two important compounds that play a protective role in the skin. When there is a better protective layer of the skin, the skin will be better able to absorb moisture and push waste on the skin. Vitamin E Vitamin E is found in many sunscreens and daily skin care products. Vitamin E has the ability to provide natural moisture, which is very good for dry skin, making it more soft and smooth. In addition, it also has the effect of neutralizing free radicals to help protect the skin against the effects of ultraviolet rays in the sun. In addition to providing vitamin E to the skin by using cosmetics, sunscreen, vitamin E supplements, you can provide vitamin E by eating. Foods rich in vitamin E are found in: soybeans, bean sprouts, beans, sesame, peanuts, sunflower seeds, barley sprouts, etc. Vitamin K Dark circles around your eyes can be completely eliminated by using vitamin K tablets or foods containing a lot of vitamin K (green vegetables, tubers, vegetables …). Vitamin K has the ability to restore wrinkles, reduce dark circles right under the eyes, giving you a more youthful and radiant face.

Illustration. Photo source: Internet Vitamin C has antioxidant properties, boosts the immune system and is a key ingredient in the formation of collagen. The body is fully supplemented with vitamin C will be healthy, less sick, and the skin will be bright, full of vitality, reducing the signs of premature aging. Take vitamin C by mouth or through your diet. The recommended daily vitamin C content is 1,000 mg. Some foods high in vitamin C are citrus fruits, tangerines, grapefruit, strawberries, broccoli, spinach … Vitamin D Vitamin D is produced by sunlight and absorbed through the skin and transported throughout the body, helping to create healthy cells. Vitamin D enhances calcium absorption, strengthens bone structure, helps strengthen skin texture, prevents sagging. Supplement vitamin D by sun exposure for 10 – 15 minutes daily in the morning, avoid 10 – 16 hours, or supplement with foods containing natural vitamin D such as eggs, milk, cheese, salmon, and tuna. , cod … or through supplements. Vitamin A Vitamin A is one of the skin vitamins. It helps prevent sun damage by disrupting collagen breakdown. Vitamin A is essential in the protection of the skin, a deficiency can cause dry and flaky skin. Vitamin A and its derivatives are often used for acne treatment … Vitamin A will help clean dead skin cells and avoid creating acne. It also helps reduce the amount of oil on your skin and reduces inflammation or redness. Although vitamin A supplements are readily available in the market, you should still get them from natural foods that are richer in vitamin A. Vitamin A is found in most of the foods you eat like pepper, carrots, potatoes, spinach, and pumpkin. You should also be aware that not too much vitamin A should be taken, as it can cause hair loss and jaundice or nausea. An alternative to vitamin A, beta carotene, is increasingly popular because it is harmless in high doses and has fewer side effects than vitamin A. Vitamin K Vitamin K is also one of the skin vitamins. Vitamin K is essential for blood clotting, helping to speed up the healing process. This is why doctors often use vitamin K products after surgery. In the skin care field, some acne products also contain vitamin K. Other skin problems such as skin irritation, coronary artery, proliferative scarring and dark circles around the eyes can be alleviated if you apply on products containing vitamin K. However, studies on the effects of vitamin K on the skin are scarce compared to studies of vitamin E or C. Today, it is not difficult to take vitamin supplements that are good for your skin, so see your dermatologist to establish a diet that is right for your health. A deficiency of these vitamins increases the risk of skin damage, including skin cancer. According to the Center for Disease Control and Prevention (CDC), skin cancer is the most common of all cancers. Vitamin E Like vitamin C, vitamin E is an antioxidant. The main function of this vitamin is to combat sun damage, thereby preventing the appearance of dark spots and wrinkles on the skin. According to Healthline, an adult needs about 15mg of vitamin E / day. Vitamin E is available in many skin care cosmetics. However, you can also get this vitamin through foods like nuts: Almonds, sunflower seeds, and hazelnuts.

Both cilantro and parsley are green in color and have long stems. They differ only from the appearance of the leaf. Cilantro has quite round leaves, parsley has pointed leaves. Taste and aroma If you find yourself confused when distinguishing between these two vegetables, pay attention to the flavor and aroma. Cilantro has a strong metallic odor and a very distinctive taste. Cilantro is said to have a mild citrus flavor. On the other hand, parsley has a very mild and mild fragrance. Using Cilantro is a vegetable that adds aroma and a fresh flavor to dishes. It has softer leaves and stems. However, you can shred both vegetables and add them to dishes. Cilantro can be used as a curry garnish, salad dressing and added to dipping sauces. Parsley is also used as an ornament. Parsley is added to soups, stews, and sauces. Parsley also has soft leaves, a slightly chewy stem and retains its flavor even when cooked. Health benefits of cilantro and parsley Both herbs help lower cholesterol, lower blood pressure, prevent kidney stones, prevent blood clots, control blood sugar and are considered miraculous remedies for pain relief. To get the maximum amount of vitamin K from these herbs for your body, include them in fatty foods, such as olive oil, avocado or coconut milk. Vitamin K helps strengthen bones and prevents blood clots.

Ice: Ice causes blood vessels to contract, preventing blood from spilling out and continuing to build up skin. Applying ice immediately after impact not only slows or even prevents bruising, but also reduces swelling and pain. Use an herbal tea bag: You can use a clean towel dipped in chamomile and lavender tea to cool, then use a towel to apply to the bruise. The ingredients in tea help reduce swelling and pain thanks to its anti-inflammatory and analgesic properties. Venus is a home remedy for soft tissue injuries thanks to its properties of reducing inflammation, reducing pain, and improving blood circulation. You can use cannabis oil or cannabis cream to apply directly to the bruise several times a day. Vitamin K: You can apply vitamin K cream directly to a bruise twice daily, or eat foods rich in vitamin K like green leafy vegetables and fish, or take vitamin K supplements. This vitamin will help reduce the level of bruises. Pineapples: Pineapples are rich in a protein-digesting enzyme called bromelain. This compound not only helps to dissolve skin bruises, but also can aid in the treatment of bruises on bones, thanks to its powerful anti-inflammatory properties. Lien herb: Lien herb is a traditional herb, used to treat bruises at home. You can cool the bruise with cold tea, then continue the healing process with hot tea. Use a hot compress: The high temperature will help speed up the recovery process, especially if it’s applied a few days after the injury. High temperature helps to improve blood circulation and dilate blood vessels. St. John’s Wort: The anti-inflammatory properties of essential oils can both aid the recovery process of bruises and help relieve pain. You just need to apply oil to the bruised area a few times a day until the bruise is completely gone; Or you can make tea with dried bananas to drink. Apple Cider Vinegar: Apple cider vinegar has many therapeutic and home health benefits for its natural anti-inflammatory properties. You can dip a clean washcloth in a mixture of hot water and apple cider vinegar to apply it to the bruise; or dip a sprig of onion in apple cider vinegar and apply it to the bruise. Note that this method should only be used if the bruised area does not have an open wound. Essential oils: Many essential oils can improve circulation and help disperse hematomas in the bruised area. Make a mixture of 5 drops of calendula oil (chamomile oil), 2 drops of cumin oil, 1 drop of cypress oil and 4 teaspoons of grape seed oil; Then apply the mixture to the bruise once a day.

Eggs are one of the best foods for round 2. Eggs are one of the best foods for round 2 because they contain natural fat burners like protein. In fact, eggs are a great choice because their amino acids are the building blocks of cells. Eating eggs for breakfast will help you eat less. Berry Berries are rich in vitamins and minerals, which add natural sugar and high fiber content to your body, helping you feel fuller for longer. Yogurt With its high protein content, yogurt is the perfect snack to eat at any time of the day. Did you know yogurt can help you get a slim waistline? The protein in yogurt helps curb cravings for food and helps your stomach feel full for longer. You can add your favorite fruits to turn yogurt into a super tasty and healthy treat! Red chili Adding red pepper to your meal can boost your metabolism by up to 25%, the calories are burned effectively and you will have less cravings. Kale Kale provides vitamin K, has anti-inflammatory effects, supports the digestive system to work effectively, avoids symptoms of flatulence, bloating or indigestion. Lentils Legumes are rich in fiber, protein and low in fat, and are great foods, so refrigerating them to help slim down. Papaya This is a popular fruit with a large amount of vitamin A that vitamin A is a synthesis of the factors that increase round 1. Besides, papaya is highly nutritious but very low in calories, so this is a suitable fruit. for weight loss. If you want to have full breasts with a small waist, don’t forget this fruit.

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.