9种让你看起来更年轻的食物

9种让你看起来更年轻的食物

Anti-aging cream is great, but have you tried green tea or avocado? Many of the anti-aging ingredients we look for in skin lotions can be found foods.

抗衰老面霜很棒，但你喝过绿茶或鳄梨吗?我们在护肤液中寻找的许多抗衰老成分都可以在食物中找到。

Many studies have shown that foods rich in healthy fats and antioxidants can have a miraculous effect on your skin cells and can help slow down the aging process.

许多研究表明，富含健康脂肪和抗氧化剂的食物对皮肤细胞有奇迹般的作用，有助于延缓衰老过程。

So if you want to keep your skin young and healthy, here are a few eating habits to help you.

所以，如果你想让你的皮肤保持年轻和健康，这里有一些饮食习惯可以帮助你。

1. Cook with olive oil

用橄榄油烹饪

Olive oil actually has anti-inflammatory properties and may protect your skin. Studies show that olive oil can actually keep your skin looking younger. This is thanks to olive oil which has monounsaturated fats, which have been shown to increase skin elasticity.

橄榄油实际上具有抗炎的特性，可以保护你的皮肤。研究表明，橄榄油实际上可以让你的皮肤看起来更年轻。这要归功于橄榄油含有单不饱和脂肪，可以增加皮肤弹性。

2. Green tea

绿茶

Antioxidants are a huge help in protecting the collagen in your skin, and green tea is full of it. Green tea contains antioxidants (polyphenols), which have anti-inflammatory and anti-cancer properties.

抗氧化剂对保护皮肤中的胶原蛋白有很大帮助，绿茶中富含抗氧化剂。绿茶含有抗氧化剂(多酚)，具有抗炎和抗癌的特性。

Plus, green tea has some caffeine, making it the perfect drink to swap with your afternoon coffee.

另外，绿茶含有一些咖啡因，这使它成为与下午咖啡交换的完美饮品。

A study from the International Journal of Vitamin and Nutrition Research shows that green tea may have the effect of delaying collagen aging.

《国际维生素和营养研究杂志》的一项研究表明，绿茶可能有延缓胶原蛋白老化的作用。

3. Berries and dark chocolate

浆果和黑巧克力

Berries and dark chocolate are also high in antioxidants, but these antioxidants are called flavanols. Flavanols can actually protect your skin from sun damage.

浆果和黑巧克力也富含抗氧化剂，但这些抗氧化剂被称为黄烷醇。黄烷醇实际上可以保护你的皮肤免受阳光伤害。

Berries and dark chocolate are also rich in fiber, which is definitely something you should eat for weight loss.

浆果和黑巧克力也富含纤维，这绝对是你减肥应该吃的东西。

4. Salmon

鲑鱼

Anti-inflammatory omega-3s can work wonders. Thanks to those polyunsaturated fats, found in salmon, your body can enjoy healthy cardiovascular health, eye health, brain health, hormone production, immune function and heart support and lung.

抗炎欧米伽-3脂肪酸可以产生神奇的效果。由于鲑鱼含有多不饱和脂肪，你的身体可以享受心血管健康、眼睛健康、大脑健康、荷尔蒙分泌、免疫功能、心脏和肺的支持。

According to the Micronutrient Information Center at Oregon State University (USA), polyunsaturated fatty acids can play "an important role in normal skin function and appearance".

根据美国俄勒冈州立大学微量营养素信息中心的研究，多不饱和脂肪酸“在正常的皮肤功能和外观中扮演着重要的角色”。

Salmon also contains dimethylaminoethanol (DMAE) which helps promote healthy skin by protecting cell membranes.

鲑鱼还含有二甲氨基乙醇(DMAE)，通过保护细胞膜来促进皮肤健康。

5. Orange vegetables

橙色的蔬菜

While there are many types of vegetables that are good for any diet, orange vegetables are high in beta carotene, which is especially important for your eyes and skin. Beta carotene contains vitamin A, which is essential for healthy skin.

虽然有很多种类的蔬菜对任何饮食都有好处，但橙色蔬菜富含-胡萝卜素，这对你的眼睛和皮肤特别重要。胡萝卜素含有对皮肤健康至关重要的维生素A。

Adding more orange vegetables, such as pumpkin, sweet potatoes, carrots, squash, bell peppers... can help make your skin healthier by enhancing vitamin A.

加入更多橙色蔬菜，如南瓜、甘薯、胡萝卜、南瓜、甜椒……可以增强维生素A，使你的皮肤更健康。

6. Flaxseed and egg

亚麻籽和鸡蛋

While some studies have shown that eggs can help protect the skin, treat acne, itchiness, and even dry skin, a study from the British Journal of Nutrition also found that flaxseed oil helps smoothen the skin and protect your skin from the harmful effects of the sun.

虽然一些研究表明，鸡蛋可以帮助保护皮肤，治疗痤疮，瘙痒，甚至干燥的皮肤，一项来自英国营养学杂志的研究也发现，亚麻籽油有助于平滑皮肤，保护你的皮肤免受太阳的有害影响。

You can try some of your favorite pastry recipes with "flax eggs"! To make this paste, simply mix 1 teaspoon of flaxseed powder with 3 tablespoons of water. Leave it in the fridge for at least 15 to 20 minutes and then use it the same way you would with eggs on a sandwich or pancake.

你可以尝试一些你最喜欢的带有“亚麻蛋”的糕点配方!制作这种糊状物，只需将1茶匙亚麻籽粉和3汤匙水混合即可。把它放在冰箱里至少15到20分钟，然后用它来做三明治或煎饼上的鸡蛋。

7. Enjoy tomato noodles

享受西红柿面条

If you're planning on making pasta for dinner, a tomato sauce will really give you that younger looking skin. The phytochemicals that give tomatoes their red color can actually help boost the collagen strength in your skin.

如果你打算做意大利面当晚餐，番茄酱真的会让你的皮肤看起来更年轻。使番茄呈红色的植物化学物质实际上可以帮助增强皮肤中的胶原蛋白强度。

A study by researchers from the University of Manchester and Newcastle (UK) even showed that tomato products will fight sunburns and wrinkles.

来自英国曼彻斯特大学和纽卡斯尔大学的研究人员的一项研究甚至表明，番茄制品可以对抗晒伤和皱纹。

8. Avocado

鳄梨

The monounsaturated fats in avocados work like magic on your skin! Monounsaturated fats have been shown to hydrate and protect your skin from premature aging caused by UV radiation, while also increasing skin elasticity and reducing the appearance of wrinkles.

鳄梨中的单不饱和脂肪对你的皮肤起着神奇的作用!单不饱和脂肪已经被证明可以保湿，保护皮肤免受紫外线辐射导致的过早老化，同时增加皮肤弹性，减少皱纹的出现。

9. Start your day with oatmeal

以燕麦片开始你的一天

Not only is oatmeal high in fiber, it also helps provide good anti-inflammatory bacteria in your gut. Without this bacteria, blood sugar spikes along with skin problems.

燕麦不仅富含纤维，还能在你的肠道中提供良好的抗炎细菌。如果没有这种细菌，血糖会随着皮肤问题飙升。

Incorporating oats into your diet, you can strengthen and tone the body.

在你的饮食中加入燕麦，可以强身健体。