7种富含维生素A的食物，对皮肤有益，防止感染

7种富含维生素A的食物，对皮肤有益，防止感染

Vitamins provide essential nutrients for the body and maintain health. In particular, vitamin A is one of the most beneficial vitamins for you to have healthy skin. Vitamin A affects the formation of skin cells. It regulates skin cell growth factors, promotes epidermal differentiation, inhibits androgen formation as well as inhibits sebaceous gland activity. Without vitamin A, your skin becomes flaky and can interfere with the secretion of mucus. The best way to get vitamin A is to include foods high in vitamin A.

维生素为身体提供必要的营养，维持健康。特别是，维生素A是对皮肤健康最有益的维生素之一。维生素A影响皮肤细胞的形成。它调节皮肤细胞生长因子，促进表皮分化，抑制雄激素的形成以及抑制皮脂腺的活动。没有维生素A，你的皮肤会变得片状，并会干扰粘液的分泌。获得维生素A的最好方法是食用富含维生素A的食物。

Here are some foods high in vitamin A that are good for your skin and effectively prevent infections.

以下是一些富含维生素A的食物，对你的皮肤有益，能有效预防感染。

1. Tomatoes

西红柿

Tomatoes are low in calories and many minerals and are also a good source of vitamin A. An average tomato will provide about 20% of the daily requirement of vitamin A. Tomatoes are also a great source of vitamin C and lycopene for your body.

番茄热量低，富含矿物质，也是维生素a的良好来源。一个普通的番茄能提供每日所需维生素a的20%。番茄还富含维生素C和番茄红素。

2. Carrots

胡萝卜

The vitamin A in carrots comes in the form of beta-carotene, a healthy antioxidant. Eating more carrots every day can improve your eye clarity. Carrots also contain high amounts of vitamins B, C, and K, fiber and magnesium. Eat frozen, cooked, or raw carrots to get the full benefits of them. Alternatively, you can also mix a few small carrots with a mix made of chicken, beans, oil, sesame, lemon, garlic, and a creamy buttery sauce for a healthy afternoon snack.

胡萝卜中的维生素A以-胡萝卜素的形式存在，它是一种健康的抗氧化剂。每天多吃胡萝卜可以提高你的眼睛清晰度。胡萝卜还含有大量的维生素B, C, K，纤维和镁。食用冷冻的、煮熟的或生的胡萝卜，充分享受胡萝卜的营养。或者，你也可以用鸡肉、豆类、油、芝麻、柠檬、大蒜和奶油黄油酱混合一些小胡萝卜，这是一份健康的下午点心。

3. Bell peppers

灯笼椒

In addition to vitamin A, bell peppers also contain many carotenoids and antioxidants. It also fully meets the recommended vitamin A requirement in your daily diet. In summary, bell peppers are an excellent source of vitamin A. So add a few slices of chili to your dish to enhance its nutritional value and flavor. This versatile vegetable can be enjoyed with lettuce, eggs and pizza and pasta. You can even eat it with a vegetable and cream.

除了维生素A，灯笼椒还含有许多类胡萝卜素和抗氧化剂。它也完全满足你日常饮食中维生素A的推荐需求。总之，灯笼椒是维生素a的极佳来源，所以在你的菜中加入几片辣椒可以提高它的营养价值和风味。这种多才多艺的蔬菜可以和莴苣、鸡蛋、披萨和意大利面搭配食用。你甚至可以和蔬菜和奶油一起吃。

4. Pumpkin

南瓜

Raw or cooked, pumpkins are a delicious and nutritious dish. This fruit contains a lot of beta-carotene, which is converted into vitamin A in the body. Pumpkins are also a good source of vitamin C, magnesium and fiber.

无论是生的还是熟的，南瓜都是一道美味又营养的菜肴。这种水果含有大量的-胡萝卜素，可以在人体内转化为维生素a。南瓜还富含维生素C、镁和纤维。

5. Liver

肝脏

Animal liver is rich in vitamin A. It is known to help in fixing skin problems. The liver is an amazing source of many essential vitamins and minerals.

动物肝脏富含维生素a。众所周知，维生素a有助于解决皮肤问题。肝脏是许多必需维生素和矿物质的神奇来源。

6. Sweet potatoes

红薯

A single sweet potato provides a large amount of vitamin A needed for the day. Sweet potatoes are loved by many people for their delicious taste and high nutritional content. Sweet potatoes are believed to be the most abundant vitamin A-containing foods. It also provides enough nourishment to the skin cells and helps keep away infections. This is considered one of the best foods for healthy skin. Just slice the sweet potatoes and add some olive oil, salt, pepper and paprika, and then roast them for 20 minutes and you can enjoy the delicious, nutritious sweet potato slices.

一个甘薯就能提供一天所需的大量维生素A。红薯因其美味的味道和高营养含量而受到许多人的喜爱。红薯被认为是富含维生素a的食物。它还为皮肤细胞提供足够的营养，帮助防止感染。这被认为是对皮肤健康最好的食物之一。将红薯切片，加入橄榄油、盐、胡椒粉和红辣椒粉，然后烤20分钟，你就可以享用美味、营养的红薯片了。

7. Green leafy vegetables

绿叶蔬菜

Green leafy vegetables are loaded with nutrients such as calcium, iron, vitamins C and K. Green leafy vegetables can help eliminate skin-related disorders. Eating green leafy vegetables is very beneficial for health. Green leafy vegetables are low in calories, rich in nutrients and easy to prepare. Green leafy vegetables like spinach and kale are excellent sources of vitamin A. You should eat raw vegetables so that your body can absorb the important nutrients.

绿叶蔬菜富含钙、铁、维生素C和k等营养物质。绿叶蔬菜有助于消除皮肤相关疾病。吃绿叶蔬菜对健康非常有益。绿叶蔬菜热量低，营养丰富，易于烹饪。绿叶蔬菜如菠菜和羽衣甘蓝都是维生素a的极佳来源。你应该吃生蔬菜，这样你的身体才能吸收重要的营养。

Above are some suggestions for you about the familiar foods high in vitamin A. You should regularly add these foods to your diet to protect your eyes and long-term health.

以上是一些关于你熟悉的高维生素a食物的建议，你应该经常添加这些食物到你的饮食中，以保护你的眼睛和长期健康。