Top 5 Foods for Beautiful Skin
With people all over the globe spending billions of dollars on skin-care products every year, you'd think cosmetics companies had replicated the fountain of youth in the laboratory. In fact, skin creams have gotten more and more expensive and less and less based on real science, the science behind skin care is simpler than most of us think.
全世界的人每年共要花数亿美元在护肤用品上，你会觉得化妆品公司已在实验室里复制青春。实际上，护肤霜越来越贵而且越来越不科学，皮肤护理比我们想象的要简单得多。
First up: You may not like the smell, but you'll love the smoothness…
第一种，可能你不喜欢它的气味，但你一定会喜欢它的柔滑。
1. Seafood海产品
Benefits: Smooth, clear and glowing skin
好处：平滑，清洁肌肤，使肌肤红光焕发
Most of us have heard that fish can be really good for your overall health -- it's a primary component in what's known as the "Mediterranean diet." Many types of fish and shellfish can also work wonders for the skin, especially oysters and fatty fish like salmon.
大多数人都听说过，多吃鱼对身体很好——它的主要成分是总所周知的“地中海饮食”。许多鱼类和贝类对皮肤都很好，特别是牡蛎和富含脂肪的鱼，像三文鱼。
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Next up: Peel some of these for tighter skin.
第二种：紧致皮肤
2. Citrus Fruits柑橘
Benefits: Smooth and taut skin
好处：平滑，紧致皮肤
Vitamin C is a prime skin-care ingredient in tons of beauty creams. This vitamin aids in the body's production of collagen, a protein that forms the basic structure of your skin . Collagen breakdown, which starts speeding up significantly around the age of 35, can leave your skin saggy . Consuming extra vitamin C in foods like oranges, grapefruits, Acerola cherries and tomatoes can help tighten the skin and prevent wrinkles.
维他命C是美容霜的最主要成分。它能帮助体内产生胶原蛋白，这种蛋白构成皮肤的基本结构。35岁左右，胶原蛋白开始快速分解，就会使得皮肤松弛下垂。含有多余维他命C的食物像橘子，葡萄，针叶樱桃和西红柿可以帮助紧致皮肤和减少皱纹。
In case you get tired of eating all that fruit, hot peppers, bell peppers and sprouts also have good amounts of vitamin C.
如果你吃腻了那些水果，辣椒、青椒和豆芽也含有丰富的维他命C。
Next up: Veggies are good for way more than weight control
第三种：多吃蔬菜不仅能控制体重……
3. Red and Green Vegetables红色和绿色蔬菜
Benefits: Bright and smooth skin
好处：明亮，平滑肌肤
Skin is the body's largest organ. It makes sense, then, that what's good for your whole body is also good for your skin -- and as far as food goes, it doesn't get much better than vegetables.
“皮肤是人体最大的器官”。说得有道理，那就是说对你整个身体好的，对皮肤也有好处。至于食品，没有比蔬菜更好的了。
Orange-red vegetables are full of beta-carotene. Our bodies convert beta-carotene into vitamin A, which acts as an antioxidant, preventing cell damage and premature aging.
橘黄色的蔬菜含有大量的β-胡萝卜素。我们的身体将β-胡萝卜素转化成维他命A，维他命A充当抗氧化剂，防止细胞损伤和过早老化。
Next: You'll probably be happy to find out that what's good for your skin can also be really good for your taste buds…
第四种：你也许很高兴发现，对皮肤好的食物也是你爱吃的。
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4. Nuts坚果
Active component: Vitamin E
有效成分：维他命E
Benefits: Young and soft skin
好处：让肌肤年轻态，娇嫩
Almonds, pistachios and walnuts also provide a nice supply of omega-3 fatty acids, another great skin nutrient.
杏仁，开心果和核桃含有丰富ω-3脂肪酸，另外一大皮肤营养品。
Our last beauty food: Keep it whole to get fantastic overall results…
最后的美容食品：保持完整就能得到神奇的效果……
5. Whole Grains全谷物
Benefits: Clear and moisturized skin
好处：清洁肌肤和保湿
Whole foods are basically unprocessed -- whole wheat bread instead of white bread, for instance. The whole grain buckwheat is a good source for the antioxidant rutin, which helps combat inflammation-related skin damage. Wheat germ provides the B-vitamin biotin, which assists cells in processing fats. If you don't have enough biotin in your body, your skin can become dry and scaly.
天然食品是未经加工的——例如，全麦面包代替白面包。天然谷物荞麦是抗氧化剂的很好来源，有助于消除炎症相关的皮肤损伤。麦芽提供维他命B生物素，帮助细胞加工脂肪。如果肌肤里没有充足的生物素，皮肤就会变得干燥、鳞状的。
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