这个秋天吃更多什么食物来保持你的皮肤健康（打印版）

　　What can you eat this fall to keep your skin healthy, soft and smooth while preventing wrinkles from forming? Ask a dermatologist or a nutrition expert. They will tell you that a well-balanced diet containing antioxidants will really help to keep skin supple, glowing and firm. These antioxidants are also going to be protagonists in fighting the aging skin battle. The link between nutrition and skin aging is well established by extensive research.

　　这个秋天你可以吃什么来保持你的皮肤健康、柔软、光滑，同时防止皱纹形成？问一个医生或营养专家。他们会告诉你，富含抗氧剂的均衡饮食确实有助于保持皮肤柔软、光滑和结实。这些抗氧化剂也将成为抵抗皮肤老化这场战斗中的主角。通过广泛的联系已经确立了营养与皮肤老化之间的联系。

　　One useful way to start is to read the book called Ageless Face, Ageless Mind by Nicholas Perricone who is a dermatologist. To save you time, I can tell you about 10 superfoods that are going to give your skin a real boost this fall.

　　开始做的一种有效方法就是读一个名叫尼古拉斯·裴礼康的医生写的这本名为不老的脸，不老的心的书。为了节省你的时间，我可以告诉你能让你的皮肤在这个秋天真正变好的10种超级食物。

　　Of all the 40 fruits and vegetables which contain these antioxidants, blueberries come out on top as having the most, according to the US Department of Agriculture.

　　据美国农业部称，在所有含有抗氧化剂的40种水果和蔬菜中，蓝莓里的含量最多。

　　Have you ever seen a peeled apple turning brown? This is the process due to oxidation and is set in motion by the free radicals in the body. They cause a lot of damage to body and skin cells. The best way to fight them is by eating foods which are rich in antioxidants which can slow down that process. The best antioxidants are the main vitamins A, C, B, and D together with lycopene, selenium, and lutein.

　　你有见过一个去皮的苹果变成棕色吗？这是由于氧化过程，是由自由基在体内运动引起的。它们对身体和皮肤细胞造成了很大的伤害。对付它们的最好方法是吃富含抗氧化剂的食物，而这些食物可以减缓这个过程。最好的抗氧化剂是主要的维生素A、C、B和D以及番茄红素，硒，和叶黄素。

　　These have lots of Vitamin A and other antioxidants which can help to reduce aging of the cells all over your body. Vitamin A is really useful in preventing those wrinkles and helps maintain smooth skin while keeping all those blemishes at bay.

　　它含有大量的维生素和其他抗氧化剂，可以帮助减少你全身细胞的老化。维生素A对于防止皮肤产生皱纹，帮助皮肤保持光滑以及把这些瑕疵全部去除真的很有效。

　　Did you know that the French king Louis XIV was a great cauliflower fan? This great and versatile vegetable has got loads of vitamin C which helps our bodies to make more collagen. Collagen comes from the Greek word for glue which is “kolla”. It is a protein which acts as a kind of glue and keeps ligaments, bones, tendons, and skin together. It gives skin its elasticity and structure.

　　你知道法国国王路易十四是一个狂热的花椰菜迷吗？这种有益的、多功效的蔬菜富含大量的维生素C，能帮助我们的身体产生更多的胶原蛋白。胶原蛋白来自希腊字胶即“Kolla”。这是一种作为一种胶的蛋白质，保持韧带，骨骼，肌腱和皮肤一起。它决定了皮肤的弹性和结构。

　　Normally field cucumbers are available up to the end of October. They have two great elements for healthy skin. One is that they contain lots of vitamin C which is also great for protecting your skin from sun damage. They also contain caffeic acid which helps protect the skin cells from harmful UV radiation.

　　通常田间黄瓜能供到十月底。它含有2种保持皮肤健康的有益元素。一是它含有大量的维生素C，这对保护你的皮肤免受太阳伤害也很重要。它还含有咖啡酸，有助于保护皮肤细胞免受有害紫外线辐射。

　　Turnips contain lots of the vitamin B group. These include folate, thiamine and pantothenic acid. These are essential for a healthy nervous system but also healthy skin and hair. Vitamin B12 can keep skin pigmentation regular and even. Vitamin B5 is great for helping to keep acne and reddened skin under control. You may prefer to ramp up your vitamin B intake by using topical creams or supplements.

　　芜菁含有大量的维生素B群。这些包括叶酸、硫胺素、泛酸。这些不仅对健康的神经系统是必不可少，也有益于皮肤和头发健康。维生素B12能保持皮肤色泽均匀。维生素B5对于帮助保持痤疮和皮肤发红处于控制之下非常有用。你可能更倾向于使用外用药膏或补充剂来增加你的维生素B摄入量。

　　One of the great values of Omega -3 fatty acids is that they can keep your skin moisturized. Wild salmon has lots of these so forget about the farmed salmon. As an added bonus, this wild salmon also has selenium which also protects the skin from the harmful effects of too much sun exposure.

　　欧米茄 - 3脂肪酸的一种有益价值是可以保持你的皮肤滋润。野生鲑鱼里含有很多这种物质，所以忘掉养殖鲑鱼吧。作为额外的奖励，这种野生鲑鱼也有硒，也保护皮肤免受过多的阳光照射的有害影响。

　　There is some research which suggests that a zinc deficiency in your diet may contribute to acne and other skin problems. Ramping up on zinc through diet can help. Most fish like tuna and herring contain zinc but oysters are the best source of all. Chicken, beans, and chickpeas are great alternatives if you cannot get oysters. Zinc can be useful when skin cell renewal and repair are necessary.

　　有一些研究表明，你的饮食中的锌缺乏可能会导致痤疮和其他皮肤问题。通过饮食可以帮助摄入锌量。大多数鱼，如金枪鱼和鲱鱼都含有锌，但牡蛎是最好的来源。如果你不能得到牡蛎的话，那鸡肉、豆类、鹰嘴豆是很好的替代品。当需要进行皮肤细胞更新和修复，锌很有用。

　　Lots of vitamin C in these as well. There is now research that shows people have better skin and fewer wrinkles if they eat lots of foods which have high levels of vitamin C, according to a paper in the American Journal of Clinical Nutrition. If you can get strawberries this fall, go for them as they are better for your skin than oranges and other fruit.

　　它也富含维生素C。现在有研究表明如果人们吃大量富含维生素C的食物，那他们会拥有更好的皮肤和更少的皱纹，这是根据美国临床营养学杂志的一篇论文得到的。如果这个秋天你能得到草莓，那就去吃吧，因为它们比橘子和其它水果对你的皮肤更有益。

　　Another antioxidant we have mentioned above is lycopene and tomatoes have loads of them! Tomatoes can help to reduce reddening of the skin, can also help in keeping your skin moist, and are great for fighting cellular damage.

　　上面提到的另一种抗氧化剂是番茄红素，而西红柿富含它！西红柿可以减少皮肤发红，也可以帮助你的皮肤保持湿润，以及抵抗细胞损伤。

　　You cannot go wrong with olive oil. It has anti-inflammatory properties as well as being in the top ten as a powerful antioxidant. You can apply it to the skin and of course you can consume it in salads and other dressings and sauces. Italians love olive oil poured over a piece of bread as a delicious, healthy snack. It is a staple of the Mediterranean diet which is one of the healthiest on the planet.

　　你不会错用橄榄油。它具有抗发炎的特性，也是前十强的抗氧化剂。你可以把它涂到皮肤上，当然你也可以在沙拉和其他调料和调料中食用它。意大利人喜欢把橄榄油浇在一块面包上，作为一种美健康的点心。这是一种主要的地中海饮食，是世界上最健康的饮食之一。

　　“Ancient Romans massaged olive oil into their skin….when used topically, olive oil results in smoother, more radiant skin.” – Dr. Perricone, dermatologist.

　　“古罗马人用橄榄油按摩涂在皮肤上…当局部使用时，橄榄油会让人的皮肤更荣光焕发。”–裴礼康博士，皮肤病专家。

这个秋天吃更多什么食物来保持你的皮肤健康（在线收听）