11 foods that can make you look younger 11种让你更显年轻的食物

Agingisanaturalpartoflifethatcan’tbeavoided....



Aging is a natural part of life that can’t be avoided.

衰老是人生不可避免的一部分。

However, the food you eat can help you age better, both inside and out.

然而，食物可以由内及外地帮助你更好的对抗衰老。

Here are 11 foods that can  help you lookyounger.

本文介绍了11种让你更显年轻的食物。



Certain spices contain plant compounds that boost collagenproduction, protect cells from high blood sugar levels and help prevent sundamage.

部分调味品富含植物成分，可以帮助产生胶原蛋白，防止细胞血糖水平过高，帮助预防光损害的影响。

1. Extra virgin olive oil特级初榨橄榄油

Extravirgin olive oil is one of the healthiest fats on earth.

特级初榨橄榄油是世界上最健康的动植物油之一。

Research has shown that it may help prevent many common diseases associated with aging.

研究表明，它可以预防诸多伴随衰老而来的常见疾病。

It lowers blood pressure, reduces the risk of heart disease, helps prevent metabolicsyndrome, and may be effective in fighting cancer.

可以降低血压和心脏疾病风险，帮助预防代谢综合征，并可能在对抗癌症方面卓有成效。

Olive oilmay also help your skin look younger. Animal and lab studies suggest it hasstrong anti-inflammatory effects on the skin and may protect it from sun damage.橄榄油也可让肌肤更显年轻。动物和实验室研究表明橄榄油对肌肤有显著的抗炎作用，可保护肌肤不受光损害的影响。

Additionally,nearly 73% of olive oil consists of monounsaturated fat, which is associatedwith increased skin elasticity and firmness.

另外，橄榄油中含有近73%的单元不饱和脂肪，可帮助增强肌肤弹性和紧致度。

Twostudies looked at food records and questionnaires completed by middle-aged andolder adults. They found that those with the highest intake of monounsaturated fat from olive oil were least likely to have severe sun damage.

两种研究均着眼于中老年人填写的饮食历史和问卷。研究显示，从橄榄油中摄入单元不饱和脂肪量最高的人群遭受严重光损害的可能性最低。

Bottom Line: Olive oil has stronganti-inflammatory properties that may protect skin elasticity and decrease therisk of sun damage.

亮点：橄榄油富含抗炎成分，可保护肌肤弹性，降低光损害风险。

2. Green tea绿茶



Green teais high in antioxidants, which can protect against free radicals.

绿茶富含抗氧化剂，可抵抗自由基。

Free radicalsare unstable molecules that form during metabolism and in response to stress.Antioxidants change their structure so they’re unable to cause damage.

自由基是新陈代谢过程中产生的不稳定分子，压力过大会导致自由基增加。抗氧化剂会改变自由基的结构，因此无法造成伤害。

Green teais particularly high in antioxidants called polyphenols, which can fightdiabetes, insulin resistance, inflammation, and heart disease.

绿茶中的抗氧化剂--茶多酚尤为丰富，可抵抗糖尿病、胰岛素抵抗、炎症和心脏疾病。

Polyphenolsmay also help protect collagen, the main protein in your skin. This may reduceand even partly reverse some signs of aging.

茶多酚也可帮助保护肌肤中的主要蛋白质--胶原蛋白，因此可降低，甚至在一定程度上，逆转某些衰老迹象。

In onestudy, women with sun-damaged skin who were treated with green tea cream andsupplements for 8 weeks had modest improvements in skin elasticity.

一项研究表明，女性在晒伤后连续8周使用绿茶精华霜和护肤品，肌肤弹性有些微改善。

Bottom Line: Green tea has strong antioxidant properties that protect your skin’scollagen from sun damage and may reduce signs of aging.

亮点：绿茶富含抗氧化剂，可保护肌肤胶原蛋白不受光损害影响，也可减少衰老迹象。

3. Fatty fish多脂鱼



Fattyfish is truly an anti-aging food.

多脂鱼是名副其实的抗衰老利器。

Itslong-chain omega-3 fats are beneficial against heart disease, inflammation, andulcerative colitis, among many other diseases.

其长链脂肪酸有助于对抗心脏疾病、炎症以及溃疡性结肠炎等多种疾病。

Studiessuggest that they may also protect against inflammation and damage that occursduring sun exposure.

研究表明，长链脂肪酸亦可保护肌肤不受日晒造成的发炎和损伤影响。

Salmon,one of the most popular types of fatty fish, has an additional component thatmay keep your skin looking younger.

三文鱼是家喻户晓的多脂鱼之一，其中有一种成分可帮助肌肤更显年轻。

Itcontains a nutrient in its orange pigment called astaxanthin, which is apowerful antioxidant.

三文鱼的橙色素中含有一种名为虾青素的营养物质，抗衰老效果非常显著.

In onestudy, people with sun-damaged skin who were given a combination of astaxanthinand collagen for 12 weeks experienced significant improvements in skinelasticity and hydration.

一项研究表明，晒伤后连续12周摄入虾青素和胶原蛋白成分的人群，其肌肤弹性和水合作用均得到大大改善。

Bottom Line: Fatty fish may provide protection from skin damage that occurs inresponse to inflammation and sun exposure. The astaxanthin in salmon may alsoimprove skin elasticity and hydration.

亮点：多脂鱼可保护肌肤不受炎症和日晒造成的损伤影响。三文鱼中的虾青素亦可改善肌肤弹性和水合作用。

4. Dark chocolate/cocoa黑巧克力/可可粉



Theantioxidant profile of dark chocolate is second to none. It is even morepowerful than acai berries, blueberries, and cranberries.

黑巧克力的抗氧化剂含量可谓首屈一指。比之巴西莓、蓝莓和蔓越莓更甚。

Researchsuggests it may reduce blood pressure, increase insulin sensitivity and improvearterial function and elasticity.

研究显示黑巧克力可降低血压，增加胰岛素敏感性，并改善动脉功能和弹性。

Chocolatecontains antioxidants called flavanols, which protect the skin from sun damage.However, the amount of flavanols varies significantly among different types ofchocolate.

巧克力含有名为黄烷醇的抗氧化剂，可保护肌肤不受光损害影响。然而，不同的巧克力品种，黄烷醇的含量也大相径庭。

One studyshowed that high-flavanol dark chocolate doubled the amount of time peoplecould stay in the sun before turning red. This didn’t occur in people who atechocolate with less flavanols.

一项研究表明，针对日晒时的肌肤变红，食用高黄烷醇含量的黑巧克力的人群待在太阳下的时间会翻倍。而食用低黄烷醇含量的巧克力的人群则时间更短。

In otherstudies comparing high-flavanol and low-flavanol cocoa on skin function, peoplein the high-flavanol groups experienced better blood flow to the skin andimprovements in thickness, hydration, and smoothness.

在比较高黄烷醇含量和低黄烷醇含量的可可粉对肌肤功能的其他研究中，高含量组的人群肌肤血流更好，肌肤厚度、水合作用和平滑度的改善效果更佳。

Remember,the higher the cocoa content, the higher the flavanol content. So make sure tochoose dark chocolate with at least 70% cocoa solids.

记住，可可粉的含量越高，则黄烷醇的含量越高。请一定要选择可可固体物含量至少为70%的黑巧克力。

Bottom Line: Dark chocolate with a high flavanol content may protect against sundamage. It may also improve skin hydration, thickness, and smoothness.

亮点：高黄烷醇含量的黑巧克力可保护肌肤不受光损害影响，亦可改善肌肤水合作用、厚度以及平滑度

5. Vegetables蔬菜



Vegetablesare extremely nutrient-dense and very low in calories.

蔬菜营养成分极其丰富，但卡路里非常低。

Theycontain antioxidants that help reduce the risk of heart disease, cataracts, and cancer.

蔬菜含有抗氧化剂，可降低心脏疾病、白内障以及癌症风险。

Manyvegetables are also high in carotenoids like beta carotene. These can protect against sun radiation and free radicals, both of which can lead to skin aging.

很多蔬菜都含有β-胡萝卜素等类胡萝卜素，可抵抗太阳辐射和自由基，而这两种物质均可导致肌肤衰老。

Some ofthe best sources of beta carotene are carrots, pumpkin, and sweet potatoes.

β-胡萝卜素的最佳来源包括胡萝卜、南瓜以及红薯。

Many vegetables are also rich in vitamin C, which is important for collagen production and has strong antioxidant effects.

很多蔬菜也富含维他命C，对胶原蛋白产生至关重要，抗氧化效果亦非常显著。

In onestudy, when people were given 180 mg of vitamin C daily for four weeks, theirskin’s antioxidant activity increased by 37%.

一项研究显示，如果连续四周每天摄入180mg维他命C，肌肤的抗氧化活性会增加37%。

Vegetables with the highest vitamin C content include leafy greens, bell peppers,tomatoes, and broccoli.

维他命C含量最高的蔬菜包括绿叶蔬菜、灯笼椒、西红柿和西兰花。

Inanother study, researchers measured elasticity and other skin qualities in morethan 700 Japanese women. They found that those who ate more green and yellow vegetableshad fewer wrinkles.

而在另一项研究中有700多名日本女性进行了肌肤弹性和其他品质的测试。结果显示，多食用绿色和黄色蔬菜的女性的皱纹更少。

Bottom Line: Vegetables provide sun protection and may prevent free radical damage to skin. This is largely due to their strong antioxidant effects.

亮点：蔬菜可防晒，也可抵抗自由基对肌肤的损伤。这在很大程度上是因为蔬菜强大的抗氧化效果。

6. Flaxseeds亚麻籽



Flaxseed shave amazing health benefits.

亚麻籽之于健康有着令人惊奇的效果。

They contain lignans, which can lower cholesterol, reduce blood sugar and insulin levels, while decreasing the risk of breast and prostate cancer.

亚麻籽含有木酚素，可降低胆固醇、血糖和胰岛素水平，同时降低乳腺癌和前列腺癌风险。

They arealso a great source of an omega-3 fatty acid called ALA, which protects yourskin from sun radiation and may reduce sun-related skin damage.

同时亚麻籽还富含一种ω-3不饱和脂肪酸，即ALA，可保护肌肤不受太阳辐射的影响，并可减少日晒相关的肌肤损伤。

Incontrolled studies, women who consumed flaxseeds or flax oil for 12 weeks showed improved hydration and smoother skin.

对照研究中，对于连续食用亚麻籽或亚麻油的女性，其肌肤的水合作用和平滑度有所改善。

Bottom Line: Flaxseeds may protect skin from sun damage and improve smoothness,among other measures of skin quality.

亮点：亚麻籽可保护肌肤不受光损害的影响，改善平滑度等肌肤品质。

7. Pomegranates石榴



Pomegranatesare one of the healthiest fruits.

石榴是最健康的水果之一。

Their antioxidant activity appears to be even higher than that of green tea.

其抗氧化活性比之绿茶更强。

Pomegranates decrease inflammation, help prevent damage from high blood sugar levels, andmay improve outcomes in patients with colon cancer.

石榴可减少炎症，帮助预防高血糖损害，也可改善结肠癌病人的治疗效果。

They alsohelp protect the skin from sun damage.

石榴还可帮助保护肌肤不受光损害的影响。

What’smore, researchers suggest that different parts of the pomegranate may worktogether to repair damaged skin and increase collagen production.

更重要的是，研究人员表示，石榴的不同部位可协同工作，修复受损肌肤，增强胶原蛋白产量。

Bottom Line: Pomegranates are rich in antioxidants that provide sun protectionand may help repair existing skin damage.

亮点：石榴富含抗氧化剂，可防晒，也可帮助修复现有肌肤损伤。

8. Avocados牛油果



Avocadosare rich in heart-healthy fat, fiber, and several vitamins and minerals thatare essential for health.

牛油果富含有利于心脏健康的脂肪和纤维以及对健康必不可少的部分维他命和矿物质。

They alsotaste delicious and are extremely versatile.

当然，牛油果不光美味可口，也用途广泛。

Furthermore,avocados contain unique compounds called polyhydroxylated fatty alcohols. Thesecan fight inflammation, protect your skin from the sun and help repair damaged DNA.

而且，牛油果含有一种独一无二的成分--多羟基脂肪醇，可抵抗炎症，防晒，并帮助修复受损DNA。

Their high content of monounsaturated fat and the antioxidants lutein and zeaxanthin provides additional skin and DNA protection.

牛油果的单元不饱和脂肪、叶黄素和玉米黄质抗氧化剂的含量丰富，为肌肤和DNA提供额外防护。

Bottom Line: Avocados prevent sun-related skin damage and may also help protectthe DNA in your skin cells.

亮点：牛油可预防晒伤相关的肌肤损伤，也可帮助保护肌肤细胞中的DNA。

9. Tomatoes西红柿



Tomatoes provide many impressive health benefits, several of which can be attributed totheir high lycopene content.

西红柿对健康的诸多效果令人瞩目，其中几种效果要归功于番茄红素的高含量。

Lycopeneis a type of carotenoid that reduces your risk of heart disease, stroke, andprostate cancer.

番茄红素是一种类胡萝卜素，可降低心脏疾病、中风和前列腺癌的风险。

Studies show that it may also protect your skin from the damaging rays of the sun.

研究表明，番茄红素也可保护肌肤不受太阳辐射的损伤。

In onestudy, women who ate a mixture of foods high in lycopene and other plant antioxidants had a measurable decrease in wrinkle depth after 15 weeks.

一项研究显示，女性连续15周食用高番茄红素含量的食物和其他植物抗氧化剂后，其皱纹深度显著降低。

Cooking tomatoes with healthy fats, such as olive oil, significantly boosts the absorption of lycopene into the body.

用橄榄油等健康动植物油烹调西红柿可大大提高身体对番茄红素的吸收程度。

Bottom Line: Tomatoes are high in lycopene, which protects skin from sun damage and may help reduce wrinkles.

亮点：西红柿富含番茄红素，可保护肌肤不受光损害的影响，也可帮助减少皱纹。

10. Spices调味品



Spices domore than just add flavor to your food. They also contain various plant compounds that may have beneficial effects on your health.

调味品不仅仅能给食品调味，还含有多种有利于健康的植物成分。

Interestingly,research suggests some spices may even help your skin look younger.

有意思的是，研究表明有些调味品甚至可以让皮肤更显年轻。

Cinnamon has been shown to increase collagen production, which may lead to increased skin firmness and elasticity.

桂皮可增加胶原蛋白产量，进而增加肌肤紧致度和弹性。

It mayalso reduce the skin damage that occurs as a result of advanced glycationend-products (AGEs), which are formed when blood sugar levels are high.

血糖水平高时会形成糖基化终产物（AGEs），而桂皮可减少糖基化终产物（AGEs）导致的肌肤损伤。

Additionally,research suggests that capsaicin, which is found in chili peppers, may limit aportion of the age-related changes that occur in skin cells.

另外，研究显示，红辣椒中的辣椒素可限制肌肤细胞中发生的年龄相关的部分变化。

Furthermore, ginger contains gingerol. This compound has anti-inflammatory effects that mayhelp prevent the age spots that develop due to sun exposure.

而且，生姜含有姜辣素。该成分有抗炎效果，可帮助预防由日晒引起的老年斑。

Bottom Line: Certain spices contain plant compounds that boost collagen production, protect cells from high blood sugar levels and help prevent sundamage.

亮点：部分调味品含有植物成分，可增加胶原蛋白产量，保护细胞不受高血糖影响，并帮助预防光损害。

11. Bone broth骨头汤



Bonebroth has recently become very popular among health conscious people.

日前，骨头汤在关注健康的人群中越发流行。

It’s madeby cooking bones from meat, poultry, or fish for an extended period of time.This releases minerals and other beneficial components.

它是用肉类、家禽、鱼类的骨头长时间熬制而成，会释放出矿物质和其他有益成分。

One ofthese components is collagen, which has been credited with beneficial effectson muscle and bone health.

其中一种成分就是胶原蛋白，被认为有利于肌肉和骨头健康。

Although there is no published research on bone broth itself, there’s evidence suggesting that the collagen in it may help reduce signs of aging.

尽管没有关于骨头汤本身的学术出版，但是有证据表明骨头汤中的胶原蛋白可帮助减少衰老迹象。

When cooked, collagen breaks down into gelatin, which is rich in the amino acids glycine, proline, and hydroxyproline. Your body can absorb these amino acidsand use them to form new collagen in your skin.

烹调时，胶原蛋白分解成明胶，而明胶富含氨基酸甘氨酸、脯氨酸和羟脯氨酸。身体会吸收这些氨基酸，进而在肌肤中形成新胶原蛋白。

Controlled studies have shown that consuming collagen may improve skin elasticity,moisture, and firmness, while reducing wrinkles.

对照研究显示，消耗胶原蛋白可改善肌肤弹性、湿度和紧致度，同时减少皱纹。

In onestudy, wrinkle depth was significantly reduced in postmenopausal women who tooka collagen supplement along with other skin-supporting nutrients like vitaminsC and E for 12 weeks.

一项研究表明，绝经后的女性在连续12周摄入胶原蛋白补充和维他命C等其他有利于肌肤的营养物后，其皱纹深度大大降低。

Bottom Line: Bone broth’s high collagen content may improve skin elasticity andreduce wrinkles and other signs of aging.

亮点：骨头汤的高胶原蛋白成分可改善肌肤弹性，减少皱纹和其他衰老迹象。

Take home message关键信息





Unfortunately, there’s no way to actually turn back the clock.

遗憾的是，时光不能倒流。

However, the foods on this list can improve the function of your skin and help you lookyounger.

但是，本文所提到的食物可以改善肌肤功能，帮助你更显年轻。

They willalso help you remain healthier and younger looking as you age.

这些食物在帮助你保持健康的同时，使你看起来比实际年龄更年轻。

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