Vitamin C
The action of ascorbic acid can be compared with the injection of youth. It reduces the amount of free radicals that are formed in the body under the influence of sunlight and air pollution, and is a true savior of mom and baby in a megalopolis. How to get? Boil a couple of broccoli, make a salad of cabbage, sweet pepper, tomatoes and parsley, and dessert, cherry or black currant.
Vitamin H (biotin)
Responsible for moistening kohsi. Its deficiency can affect the development of anemia, seborrheic dermatitis, increase hair loss, give tired look, inflammation and pallor of the skin. How to get? Biotin is abundant in white cabbage and cauliflower, beans and green peas. From berries and fruits are good apples, strawberries and melon.
Vitamin E
It is necessary to renew the tissues and protect them from the harmful effects of the environment. Participating in the synthesis of collagen and elastin, prevents the appearance of wrinkles. And improving blood circulation, gives a healthy blush to my mother and improves the baby's blood supply. How to get? Lean on green leafy vegetables and do not pass nettle with a dandelion - cooked from them dishes rich in vitamin E. Eat apples with seeds and make tea from raspberry leaves with rose hips.
Rolls of lettuce leaves
• 5-6 large salad leaves F 150 grams of homemade cheese
• 100 g of champignons
• 5 g of olives
• 1 tbsp. l. vegetable oil
Champignons cut into cubes and fry until golden in vegetable oil. Olives cut into rings. Mix the cheese, fried champignons and olives. For each leaf lettuce, put some of the stuffing. Screw them into rolls and secure with a toothpick.
Vitamin D
Helps restore the skin of the mother and divide the baby's cells, allowing to avoid low birth weight. Improves the complexion and elasticity of tissues, helps to fight rashes, slows down the aging process. How to get? Cook bright dishes - from red carrots, red tomatoes, green onions and sweet peppers of all colors. And generously use herbs - from parsley and mint to sorrel and sage.
Gazpacho
• 10 large tomatoes
• 3 cucumbers
• 2 sweet peppers
• 4 large cloves of garlic
• 4 slices of white bread
• 1 large onion 9 100 ml olive oil 2 tbsp. l. wine vinegar
• 1 tbsp. l. large salt bunch of parsley
• cold water, tomato juice
Salt and garlic rastolkite in a mortar, add the broken bread and olive oil. Stir to a homogeneous consistency. Let it brew for 1-1.5 hours. Finely chop onion and pour vinegar. Tomatoes scald, remove the peel and remove the seeds. Pour the sweet pepper into the preheated oven to 200 ° C for 7-8 minutes. Remove and after 5 minutes remove peel and remove seeds. Peel the cucumber from the skin. Cut the parsley leaves large. Put all ingredients in a blender (onions together with vinegar) and chop. Prepare the soup in the refrigerator for 5-6 hours.
Vitamin K (phylloquinone)
Helps reduce inflammation and swelling of the skin, which is especially important in the hot season. How to get? In search of the right products, go to the green color. The most rich in vitamin K green leafy vegetables, green tomatoes, Brussels sprouts, nettle.
Apple soufflé
• 2 large green apples
• 150 g of cottage cheese
• 2 tbsp. l. sour cream
• egg yolk of one egg
• 2 tbsp. l. sugar 3 g butter
• 3 tbsp. l. powdered sugar
Peel apples from the skin and seeds and cut into cubes. Mix them with sugar and put on fire. Stirring constantly, bring to a boil and remove from the plate. Cottage cheese whisk with sour cream and put in a greased form. Top with apples. Sprinkle the soufflé with powdered sugar and put in the oven, heated to 160 ° C for 30 minutes. Ready meal, if desired, decorate with whipped cream. Drink ordinary water, without gas. It cleanses the body of toxins, improving metabolism. This helps to give the skin a healthy color and the necessary moisturizing. Dietitians advise to drink up to 8 glasses of clean water a day, especially in hot weather. But remember that in the third trimester, in order to avoid edema, you must limit the amount of liquid drunk 1.2-1.5 liters.
Forget about mayonnaise refuellings
Summer salads generously water vegetable oil - in sunflower lot of vitamin E, olive and linseed are rich in unusually useful monounsaturated fatty acids. The role of good fats is difficult to overestimate. They not only help the assimilation of vitamins A, D and E from plant foods, but are also indispensable for moisturizing and elasticity of the skin, eat more fruits. As suppliers of antioxidants, they will give the skin a sparkle and freshness. Serve vegetables not as a garnish, but as a main dish. They contain many useful microelements, complex carbohydrates and fiber. These substances are indispensable for the normal operation of all body systems and its purification. Remember that carbohydrates in your diet should be four times more than proteins and fats. Fiber fights with dullness and unhealthy complexion, normalizing the work of the intestine. Protect the skin from the sun, and hence from the formation of pigment spots and photoaging with products with beta-carotene (red-yellow scale) and selenium (sunflower seeds).
Give up:
Food containing many animal fats - it disrupts the secretion of the sebaceous glands; very hot food - can cause redness; cakes, pastries and sweet rolls - lead to skin itch; abundance of sweet - rashes are formed; strong tea and coffee: the caffeine contained in them leads to dehydration of the body, causing a dull complexion, swelling and swelling. Teas are best to drink herbal.