对皮肤最好的十种食物

原帖来自雅虎健康，豆豆大致翻译一下，方便大伙。至于原文，也附在下面供参考。

十种食物如下：

1. 杏仁
上榜理由：是种子而不是坚果，富含丰富的维他命E，能帮助阻隔紫外线。难怪常说杏仁有美白的功效。
参考用量：每日14毫克的VE，相当于20个杏仁。

替代食品：2茶匙的花生酱（peanut butter），或者1/2杯西兰花


2. 胡萝卜
上榜理由：对眼睛好，能清理皮肤表面的创口，富含维他命A。可以预防皮肤外层细胞的过度生长——那里是死细胞和油脂结合并堵塞毛孔的地方。同时维他命A也能减少皮肤癌细胞的产生。

参考用量：约16个baby carrot，1/2杯
替代食品：牛奶（1杯），Cheddar Cheese（一片）


3. 黑巧克力
上榜理由：Flavonols（黄酮醇类），黑巧克力中富含的抗氧化剂，可以使皮肤柔软并抵抗日光造成的伤害。
参考用量：每天几盎司
替代食品：黑莓、蓝莓、各种Cherry，覆盆子 - 但需要吃得很多


4. 亚麻籽
上榜理由：富含可以减少斑点和细纹的Omega-3。据说Omega-3可以降低敏感反应，并且促使细胞保水，从而减少细纹
参考用量：将亚麻籽洒在燕麦和蔬菜上
替代食品：一茶匙亚麻籽油（与蔬菜同食）；4盎司三文鱼；1盎司或者7个完整的核桃


5. 绿茶
上榜理由：热的绿茶会释放抗氧化剂儿茶素。儿茶素具有消炎和抗癌的作用。但儿茶素会随着茶的冷却而减少。
参考用量：
替代食品：白茶


6. 红花油
上榜理由：富含Omega-6，是很好的内服“保湿霜”，是皮肤很干的人的福音。它们让细胞壁柔软，使得水分更容易被肌肤吸收。
参考用量：每日摄取的卡路里的5-10%
替代食品：食用油如琉璃苣油（borage）、大豆油或者玉米油


7. 菠菜
上榜理由：绿叶蔬菜中富含的叶酸能帮助修复并保持细胞的再生功能。而绿叶蔬菜中的水分能穿透细胞膜——使细胞baohe
参考用量：
替代食品：羽衣甘蓝


8. 红薯
上榜理由：富含维他命C。维他命C对胶原蛋白的产生很重要。而健康的胶原蛋白是健康皮肤的必须
参考用量：半个红薯（4毫克）/天
替代食品：一只胡萝卜（或者16个baby carrots）；6盎司橙汁


9. 西红柿
上榜理由：煮熟的西红柿比生的对皮肤更好。番茄红素可以减缓肌肤衰老，而在蔬菜煮熟后这种营养释放得更多。
参考用量：1/2杯煮熟的西红柿（16毫克番茄红素）
替代食品：西瓜（1/16个）


10. 罐头吞拿鱼
上榜理由：含硒。能紧致肌肤，同时也有一定的防晒功效。
参考用量：3盎司或半个罐头一天
替代食品：12个巴西果，或者1杯火鸡肉


豆豆喜欢吃的很多食物都在上面，不过豆豆的皮肤还是不咋地……是痘痘脸。不过细纹目前还没啥——可能还没到年纪。所以这个见仁见智啦。我就不大理解tuna为啥一定是罐头的？唔，可能是为了方便图方便的美国人吧。

不管怎么样，健康的食谱配合有氧运动是很重要的，大家自己加减看吧。

祝大家都健康！

原帖地址：http://shine.yahoo.com/healthy-living/top-10-foods-perfect-skin-154500415.html


Putting your best face forward starts with making healthy skin start from the inside out. "Unless your skin is getting the nutrients from food that it needs, it just won't look its best," says WH advisor Lisa Drayer, R.D., author of The Beauty Diet. Instead of just covering a blemish or hydrating a dry patch, head them off entirely by tossing these power foods into your grocery bag. 

Almonds 
 Hey, guess what? Almonds are seeds, not nuts, and they're stuffed with vitamin E, a potent sun blocker. Volunteers who consumed 14milligrams of the vitamin per day (about 20 almonds) and then were exposed to UV light sunburned less than those who took none. "Vitamin E acts as an antioxidant that helps to protect skin cells from UV light and other environmental factors that generate cell-damaging free radicals," explains Jeffrey Dover, M.D., associate clinical professor of dermatology at Yale University. 

Suitable Switch 2 Tbsp peanut butter; 1/2 cup broccoli 

BEWARE: 6 Scary Sunscreen Ingredients 

Carrots 
 Think of them as orange wonder wands-good for eyeballs, good for clearing up breakouts. Credit vitamin A. "It helps prevent the overproduction of cells in the skin's outer layer," says Howard Murad, M.D., associate clinical professor of dermatology at UCLA's David Geffen School of Medicine. That's where dead cells and sebum combine and clog pores. Another reason to snack on carrots: Vitamin A also reduces the development of skin-cancer cells. Nibble on a half-cup of baby carrots (that's about 16) per day. 

Suitable Switch Milk (1 cup); cheddar cheese (1 slice) 

Dark Chocolate 
 It's medicine-so of course you need it! Flavonols, the antioxidants in dark chocolate, reduce roughness in the skin and protect against sun damage. In a study published in The Journal of Nutrition, women who drank cocoa fortified with 326 milligrams of flavonols (equal to a standard Hershey's Special Dark bar) had better skin texture and stronger resistance to UV rays than those who drank cocoa containing just a small amount of the antioxidant. You need just a few ounces a day. 

Sort-of-Suitable Switch Blackberries, blueberries, cherries, raspberries-though you'd have to eat a huge amount. 

RELATED: 17 Power Food Options 

Flaxseeds 
 These wee seeds contain omega-3 fatty acids, which erase spots and iron out fine lines. The British Journal of Nutrition reported that participants in one study who downed just over two grams (about half a teaspoon) of O-3's in six weeks experienced significantly less irritation and redness, along with better-hydrated skin. "The fats are believed to stifle your body's response to irritation and attract water to skin cells to plump up the skin and reduce wrinkles," Murad says. Sprinkle seeds on oatmeal or veggies. 

Suitable Switch Flaxseed oil (1 Tbsp with sauteed veggies); salmon (4 oz); walnuts (1 oz, or about 14 halves) 

Green Tea 
What can't green tea do? OK, your taxes. Anyway, when it's hot, the bionic brew releases catechins, a type of antioxidant with proven anti-inflammatory and anti-cancer properties. (The tea's antioxidants start to degrade as it cools, so drink it while it's hot.) A 2007 study in The Journal of Nutritional Biochemistry found that drinking two to six cups a day not only helps prevent skin cancerbut may reverse the effects of sun damage by neutralizing the changes that appear in sun-exposed skin. 

Suitable Switch White tea 

Safflower Oil 
The omega-6 fatty acids found in safflower oil can be the ultimate moisturizer for people who suffer from painfully dry, flaky, itchy skin. They keep cell walls supple, allowing water to better penetrate the skin. Scientists have found that this oil may help people who suffer from severe conditions like eczema. So shoot for an amount that gives you 5 to 10 percent of your daily calories. 

Suitable Switch Cooking oils like borage, soybean, or corn oil 

PLUS: 5 Fatty Foods That'll Make You Skinny 

Spinach 
You could probably build a fortress against the Big C with these leaves. In a study published in theInternational Journal of Cancer, people who ate the most leafy greens actually had half as many skin tumors over 11 years as those who ate the least. It's thought that the folate in these veggies may help repair and maintain DNA-basically bolstering cells' ability to renew themselves. That reduces the likelihood of cancer-cell growth, Drayer says. The added bonus to Popeye's fix: The water in greens penetrates cell membranes-which makes for plumper and less wrinkled skin. 

Suitable Switch Collard greens 

Sweet Potatoes 
 They not only pack a big yum; they're also loaded with vitamin C, which smooths out wrinkles. "Vitamin C is essential to collagen production," Dover says, "and the more collagen you have, the less creased your skin looks." In fact, a recent study in The American Journal of Clinical Nutrition found that volunteers who consumed about four milligrams of C (that's about half a small sweet tater) daily for three years decreased the appearance of wrinkles by 11 percent. 

Suitable Switch Carrots (1 large or 16 baby); orange juice (6 oz) 

Tomatoes 
 Sure, they're swell on salads, but cook them down and these plump little beauties can help save your skin. Why? Lycopene, the phytochemical that makes tomatoes red, helps eliminate skin-agingfree radicals caused by ultraviolet rays, according to Murad. Your body gains the most sun-shielding nutrients when the vegetable is heated. Just a half-cup of cooked tomatoes or pasta sauce has 16 milligrams of lycopene; along with ample sunscreen, that daily dose should help keep you out of the red. 

Suitable Switch Watermelon (1/16 of a whole melon) 

TRY THIS: The Look Better Naked 2-Day Cleanse 

Tuna in a Can 
 Your favorite sandwich melt has a little secret: selenium. This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight. The antioxidant is also believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells). Three ounces, or half a can per day, can help. 

Suitable Switch Brazil nuts (about 12); turkey (1 cup) 

Written by Sara Gaynes, Women's Health 

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