5 Must-Eat Foods For Your Best Skin Ever

5 Must-Eat Foods For Your Best Skin Ever
保持健康肌膚必吃的5種食物

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Think of all good, nutrient-dense foods as superfoods — ingredients you want to incorporate into your diet frequently to keep your system running at its very best. These good foods are the foods you want to commit to, the ones you should cuddle up wit h every night and marry.

食物是生活能量的來源,如果每天都能把充滿價營養價值的食物帶膳食中,你將能體驗到食物的奇妙之處,把健康、快樂和美麗帶給自己。

1. Greens 蔬菜
Green leafy vegetables give you the most bang for your buck of any food out there. They’re extremely affordable, and eating a wide variety of them every day gives you basically every micronutrient your body could ever need. Greens in general have been proven to fight cancer, diabetes, arthritis, Alzheimer’s, heart attack, stroke, high cholesterol, and heart disease. The high quantity of antioxidants in greens is especially important for your skin because antioxidants fight free radicals.
首要提及的當然是廣為人知的、價錢實惠的綠色蔬菜。綠色蔬菜提供人體所需的微量營養素,而大部分的科學研究亦証實了其對抗各種疾病的效用,包括癌症,糖尿病,關節炎,阿爾茨海默氏症,中風,高膽固醇,和心臟疾病等。更重要的是,綠色蔬菜有抗氧化的作用,可抵抗自由基,避免肌膚迅速老化。

But they also contain high levels of vitamin A, which fights acne and repairs damaged skin, as well as folate, beta-carotene, B vitamins, vitamin E, iron, calcium, magnesium, and potassium … all of the beauty vitamins and minerals. Greens are also high in anti-inflammatory flavonoids, which can act as antihistamines and antimicrobials in your body. They’re like steroids for your immune system.
綠色蔬菜含有益於肌膚的維生素和礦物質,包括維生素A、葉酸、β-胡蘿蔔素、維生素B、維生素E、鐵、鈣、鎂、鉀……

2. Fruit 水果
Lots of us are starting to think that fruit is as damaging for our waistlines and skin as Twinkies and soda. But fruit is second only to greens as the most nutrient-packed beauty superfood. It’s true that fruit contains a lot of sugar (in the form of fructose), but the key difference between the sugar in fruit and the sugar you stir into your coffee is fiber.
很多人認為水果的糖份會令身物體致肥,但其實水果的果糖和我們常用的砂糖、啡糖等並不一樣。水果可謂是繼蔬菜後,另一極具營養價值的超級食物。

Fiber is what helps your body process all of the food you eat and expel all of the waste you don’t need. Fiber lessens the negative impact of sugar on your body, and the large amount of fiber in fruit helps your body in a variety of ways. It fills you up, keeps your energy level stable, and aids digestion.
纖維亦是大部分水果的主要成份,把多餘的毒素從身體排出,減低毒素和糖份對身體的影響,促進消化。

Fruit is also extremely hydrating and filling, and a nice fruit snack is a super-effective way of dealing with sugar cravings. It can be hard at first to swap out your sugary favorites for a nice apple or a few chunks of melon, especially when you’re used to the Franken-sweets that your brain and body are slightly addicted to, but once you start eating fruit regularly, you’ll find that you crave it.
水潤的水果能滋潤身體,亦是對抗「渴糖症」的最佳選擇。考慮把水果切片來代替高糖份的人造甜食,「渴糖症」亦會漸漸離你已去,蘋果片和西瓜片都是不錯的選擇!

3. Fat 食用脂肪
Eating fat is absolutely essential to maintaining good health, and it is crucial to having amazing skin. The body can create some of the fats it needs to survive, but there are other fats essential to life that you can get only from food sources. These are called essential fatty acids (EFAs), also known as omega-3 and omega-6 fatty acids. These fats are critical to helping your body produce healthy cells, including skin cells.
食用脂肪絕對是保持健康身體和年輕肌膚的關键。除了身體自生的脂肪,有一些從食物中吸取的脂肪亦是必須的。這些脂肪被稱為必需脂肪酸(或EFA),亦被稱為omega-3和omega-6脂肪酸。適度吸收脂肪對身體和皮膚細胞生長起著重要的作用。

They also aid in the production of sebum, which, as you know, keeps your skin hydrated and looking youthful. If you’re not getting enough fat, you will experience both dryness and inflammation. You will also be more sensitive to sunlight, more prone to breakouts, and more likely to develop psoriasis.
脂肪同時亦促進皮脂製造,保持皮膚的水份。如果你沒有得到足夠的脂肪,皮膚會易於變得乾燥、較易引起皮膚炎,皮膚於陽光下容易變得脆弱,更有較高的機會患上牛皮癬等皮膚疾病。

The only way to get EFAs is through your diet, which means that you are in complete control of how much of this critical building block your body is getting. But it’s important to note that EFAs have to be consumed in the right ratio for your body to get what it needs. Processed foods are full of omega-6s, and when you consume too many omega-6s and not enough omega-3s, inflammation runs rampant in the body. And you remember our chat about inflammation, right? Not only is it linked to many deadly diseases, in skin terms, it is the underlying condition for acne, psoriasis, rosacea, and many others.
獲得必需脂肪酸的唯一途徑就是通過飲食,但同時地亦要注意吸收的比例。加工食品大多都充滿omega-6,當你吸收太多omega-6欠缺Omega-3,便有機會引發炎症。

4. Fermented Foods 發酵食物
Do you eat cheese? Sourdough bread? Yogurt? Drink beer or wine? Before our society got pasteurization-happy, even more food was just swimming in bacteria. And that food was better for us then than it is now.
奶酪、發酵麵包、酸奶、啤酒、葡萄酒,這些都是你喜歡的食物嗎?在我們社會採用巴氏殺菌法(pasteurization)前,食物中有著部分對身體有益的細菌,比現在的食物更能帶給我們營養。

Healthy, thriving bacterial ecosystems that live on our skin and in our intestines are part of what keep us healthy. People missing these crucial bacteria in their gut have digestive problems and allergies. There are actually trillions of microorganisms in your gut, making up what is known as your microbiome. Your gut flora support the healthy functioning of everything from your digestive tract to your immune system and from your heart to your brain。
住在我們皮膚和腸道中的一些益身菌亦是保持健康的重要部分,有一些人就因為體內缺乏這些益身菌而導致消化問題和過敏。實際上,腸道有超過萬億的微生物去保持腸道和消化道健康,增強你的免疫系統

People with healthy bacteria on their skin break out less often than people with less bacteria. Studies have shown that people with clear skin have 20 percent more bacteria production than those with acne. Researchers are working on a topical bacterial product that you can apply to your skin to actually clean it. We can nourish our guts by adding probiotics (live, healthy microorganisms) and fermented foods.
皮膚含較多皮膚含較多益身菌的人一般來說皮膚較為健康,亦有研究指出皮膚較清潔的人能生產比多痘痘的人多20%的益身菌。多食用發酵的食物,有助身體增加益身菌,以保持身體和肌膚健康。

5. Spices 辣椒
Spice have tremendous health and skin benefits. They increase blood flow and circulation; they are packed with vitamins and minerals; they fight inflammation; they improve your body’s ability to fight free radicals; they help create a stronger UV shield in your skin; they promote the production of collagen; and they make your skin less sensitive from the inside out. In the same way that they excite your taste buds, they stimulate your cells to function better.
辣椒對身體和皮膚有巨大的好處。它能增加血流量和血液循環,而且提供大量維生素和礦物質。辣椒有效對抗炎症和自由基、抵擋紫外線、促進膠原蛋白再生、減低皮膚敏感、激發味蕾並刺激細胞運作。

Adapted excerpt from Skin Cleanse: The Simple, All-Natural Program for Clear, Calm, Happy Skin by Adina Grigore. Copyright ©2015 by Adina Grigore. A HarperWave book, an imprint of HarperCollins Publishers.

Source : http://www.mindbodygreen.com/0-17480/5-must-eat-foods-for-your-best-skin-ever.html

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