七种神奇食物让你拥有完美肌肤

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让你的皮肤变得光滑透亮，多吃这些食物很有必要。不论你的年龄多少，当你拥有了健康的皮肤你就会显得愈发年轻和富有神采！而每天你吃的食物对于你的皮肤和健康都起着关键性的作用，对于你的整体健康也至关重要。但如今，想要找到既好吃又营养的食物已经很难了。希望以下列出的七种使你拥有完美肌肤的食物能助你保持肌肤年轻健康。

1. Flax seeds

1. 亚麻籽

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.

亚麻籽富含Ω3（一组多元不饱和脂肪酸），对于控制老年斑和细纹的形成起着关键的作用。研究显示每天食用亚麻籽有助于缓和皮肤发红和刺激，使皮肤显得柔软嫩滑。快在你的燕麦粥、果汁冰沙和你最爱的松饼里加一些亚麻籽吧。

2. Purple and blue fruits

2. 紫色和蓝色的水果

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.

紫色和蓝色的水果是对皮肤最有益的食物之一。蓝莓、黑莓和李子都富含抗氧化因子，能消减有害的自由基。这里说明一下，营养缺乏的膳食和环境中的化学物质都有可能使人体产生有害的自由基。这些紫色和蓝色的水果能使你的肌肤持久年轻。

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.

葵花籽富含维生素E，保护你的肌肤不受日晒损伤。葵花籽方便携带，是你旅途携带的绝佳选择。你也可以把葵花籽加入你的燕麦片、沙拉、麦片粥或者你自行混合的食物中。不过有一点要注意，不要往你的沙拉里面加太多盐，因为盐对你的皮肤不是很好。

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.

尽管有传言称吃巧克力会引起粉刺，但是，巧克力其实是对皮肤有好处的！对于所有的巧克力爱好者来说，这可是一个天大的好消息！我几乎每天都吃我最爱的黑巧克力（当然，要适量），从我的个人经验看，巧克力是不会引起粉刺的。实际上，吃巧克力增加了人体的黄酮摄入量，从而使皮肤自然亮丽。不过鉴于巧克力含有一定的热量，你还是要适量食用。

5. Sweet potatoes

5. 红薯

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.

当我知道红薯对皮肤有益时我很开心。红薯富含维生素A和维生素C，能使皮肤健康透亮。其原理是：维生素C能使人体增产胶原蛋白，从而让肌肤水嫩光滑。维生素A则是一种强力的抗氧化剂，能消减人体内有害的自由基并预防皮肤癌。所以我认为多吃红薯很有必要。

6. Tomatoes

6. 西红柿

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.

我做调查时很惊讶地发现西红柿是对皮肤有好处的。很多人说吃西红柿会引发粉刺，但其实西红柿含有丰富的抗氧化剂——番茄红素，能促进皮肤健康和保护自然色素沉着。在你的三明治里夹几片西红柿吧，或往你的沙拉里加一些吧。炒西红柿的时候，番茄红素含量会增加，所以放心大胆地吃比萨酱料和海员式沙司吧。

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.

我们很多人都非常喜爱的一种零食就是酸奶。你知道它对你的皮肤大有好处吗？酸奶中含有的蛋白质能保持肌肤紧致，而且有助于对抗皱纹和细纹的出现。你应该多吃纯酸奶而要少吃果味酸奶，因为果味酸奶添加了太多糖分。吃纯酸奶的时候，你可以在里面加一些新鲜的水果使它吃起来更美味。