There are many tasty foods that can give you great skin, and including some of them in your eating plan is essential. When you have a healthy skin, you look much younger and fresher, no matter how old you are. The foods you consume every day play a significant role in the health of your skin as well as your overall health. Nowadays it’s hard to choose foods that are tasty and healthy at the same time. Hopefully, this list of 7 foods to eat to have a gorgeous skin will help you keep your skin healthy and young.
有很多可口的食物能讓你的皮膚變得光滑透亮，多吃這些食物很有必要。不論你的年齡多少，當(dāng)你擁有了健康的皮膚你就會顯得愈發(fā)年輕和富有神采！而每天你吃的食物對于你的皮膚和健康都起著關(guān)鍵性的作用，對于你的整體健康也至關(guān)重要。但如今，想要找到既好吃又營養(yǎng)的食物已經(jīng)很難了。希望以下列出的七種使你擁有完美肌膚的食物能助你保持肌膚年輕健康。
1. Flax seeds
1. 亞麻籽
Flax seeds are rich in omega-3’s that play a critical role in controlling the appearance of age spots and fine lines. A study shows that consuming flax seeds every day helps relieve skin redness and irritation and helps make skin look fresh and soft. Add some flax seeds to your oatmeal, smoothies or your favorite muffin recipe.
亞麻籽富含Ω3（一組多元不飽和脂肪酸），對于控制老年斑和細(xì)紋的形成起著關(guān)鍵的作用。研究顯示每天食用亞麻籽有助于緩和皮膚發(fā)紅和刺激，使皮膚顯得柔軟嫩滑?？煸谀愕难帑溨?、果汁冰沙和你最愛的松餅里加一些亞麻籽吧。
2. Purple and blue fruits
2. 紫色和藍(lán)色的水果
Purple and blue fruits are among the best foods to eat for a great skin. Blueberries, blackberries and plums are all rich in antioxidants, which combat free radical damage. If you don’t know, free radicals come from a poor diet or chemicals in the environment. Purple and blue fruits can also help keep your skin looking younger longer.
紫色和藍(lán)色的水果是對皮膚最有益的食物之一。藍(lán)莓、黑莓和李子都富含抗氧化因子，能消減有害的自由基。這里說明一下，營養(yǎng)缺乏的膳食和環(huán)境中的化學(xué)物質(zhì)都有可能使人體產(chǎn)生有害的自由基。這些紫色和藍(lán)色的水果能使你的肌膚持久年輕。
3. Sunflower seeds
3. 葵花籽
Sunflower seeds are high in vitamin E, an important nutrient that helps protect your skin from the daily sun damage. Sunflower seeds make a perfect, portable snack to eat on the go. You can also use these wonderful seeds in your oatmeal, salads, cereal, or trail mix. Just make sure you don’t add too much salt to your salads, salt isn’t good for your skin.
葵花籽富含維生素E，保護(hù)你的肌膚不受日曬損傷?？ㄗ逊奖銛y帶，是你旅途攜帶的絕佳選擇。你也可以把葵花籽加入你的燕麥片、沙拉、麥片粥或者你自行混合的食物中。不過有一點要注意，不要往你的沙拉里面加太多鹽，因為鹽對你的皮膚不是很好。
4. Chocolate
4. 巧克力
The great news for all chocolate lovers, chocolate is good for your skin, despite all the myths that it causes acne. I love dark chocolate and eat it almost daily (of course, in moderation), and from personal experience I can say that chocolate doesn’t cause acne. Chocolate actually increases flavonol intake that translates to gorgeous skin. Since chocolate has some calories, make sure you it eat in moderation.
盡管有傳言稱吃巧克力會引起粉刺，但是，巧克力其實是對皮膚有好處的！對于所有的巧克力愛好者來說，這可是一個天大的好消息！我?guī)缀趺刻於汲晕易類鄣暮谇煽肆Γó?dāng)然，要適量），從我的個人經(jīng)驗看，巧克力是不會引起粉刺的。實際上，吃巧克力增加了人體的黃酮攝入量，從而使皮膚自然亮麗。不過鑒于巧克力含有一定的熱量，你還是要適量食用。
5. Sweet potatoes
5. 紅薯
I was really happy to learn that sweet potatoes are good for skin. They are high in vitamins A and C, which are both essential for glowing and healthy skin. The thing is, vitamin C increases collagen production that keeps your skin supple and smooth, and vitamin A is a potent antioxidant that fights free radical damage and prevents skin cancer. I think it’s a great reason to add sweet potatoes to your eating plan.
當(dāng)我知道紅薯對皮膚有益時我很開心。紅薯富含維生素A和維生素C，能使皮膚健康透亮。其原理是：維生素C能使人體增產(chǎn)膠原蛋白，從而讓肌膚水嫩光滑。維生素A則是一種強力的抗氧化劑，能消減人體內(nèi)有害的自由基并預(yù)防皮膚癌。所以我認(rèn)為多吃紅薯很有必要。
6. Tomatoes
6. 西紅柿
When I did my research, I was surprised to find out that tomatoes are good for skin. Many people say that eating tomatoes can cause acne. But tomatoes are an excellent source of antioxidants, namely lycopene, which helps improve skin health as well as protects pigmentation. Add tomatoes to your salads or put some on a sandwich. When you cook tomatoes, you increase their lycopene content, so feel free to eat pizza sauce and marinara too.
我做調(diào)查時很驚訝地發(fā)現(xiàn)西紅柿是對皮膚有好處的。很多人說吃西紅柿?xí)l(fā)粉刺，但其實西紅柿含有豐富的抗氧化劑——番茄紅素，能促進(jìn)皮膚健康和保護(hù)自然色素沉著。在你的三明治里夾幾片西紅柿吧，或往你的沙拉里加一些吧。炒西紅柿的時候，番茄紅素含量會增加，所以放心大膽地吃比薩醬料和海員式沙司吧。
7. Yogurt
7. 酸奶
One of the best snacks that most of us like is yogurt. Did you know that it’s great for your skin? Yogurt contains protein that keeps your skin firm and that helps fight the appearance of wrinkles and fine lines. Stay away from fruity versions since they are packed with sugar. Opt instead for plain yogurt and add some fresh fruits to it to make it more delicious.
我們很多人都非常喜愛的一種零食就是酸奶。你知道它對你的皮膚大有好處嗎？酸奶中含有的蛋白質(zhì)能保持肌膚緊致，而且有助于對抗皺紋和細(xì)紋的出現(xiàn)。你應(yīng)該多吃純酸奶而要少吃果味酸奶，因為果味酸奶添加了太多糖分。吃純酸奶的時候，你可以在里面加一些新鮮的水果使它吃起來更美味。
