1. Wild salmon:A primo source for omega-3 fatty acids, which reduce skin inflammation, preventing redness, wrinkles, and loss of firmness. It's also potent in antioxidants and vitamins B and D.

    2. Low-fat yogurt:In one word, calcium. Good for strong bones, nails, and teeth. One cup of plain low-fat yogurt has more calcium than a glass of skim milk.

    3. Oysters:The best source of zinc, period. Zinc helps build collagen, which supports the structure of skin and speeds up renewal and repair.

    4. Blueberries:Full of antioxidants and anti-inflammatories that prevent long-term cell damage.

    5. Kiwifruit:Another good source of antioxidants, kiwis are also a great source of vitamin C and potassium, all which help prevent wrinkles.

    6. Sweet potatoes:Chock-full of beta-carotene, something the body converts to vitamin A, which keeps skin smooth and is thought to protect against sun damage.

    7. Spinach:This nutrient-dense leafy green is a great source of beta-carotene and lutein, which protects the eyes.

    8. Tomatoes:Perhaps the only vegetable best eaten processed. Tomatoes are a major source of lycopene, a potent antioxidant also thought to protect against sunburn.

    9. Walnuts:A key source of omega-3 fatty acids and vitamin E. The omega-3s found in walnuts also help fight against skin ailments like psoriasis and eczema.

    10. Dark chocolate:Full of antioxidants and nutrients, cocoa （choose chocolate with at least 60 percent cocoa） increases blood flow to the skin, which in turn boosts hydration, smoothness, and protection against sun exposure.

    1.野生鮭魚：是ω- 3脂肪酸的首要來源，可以減少皮膚炎癥，防止發紅，皺紋，和松弛。而且野生鮭魚中還富抗氧化物以及維生素B、D.

    2.低脂酸奶：一個字，鈣。對強健骨骼，指甲，牙齒非常有好處。1杯低脂酸奶中鈣的含量比1杯脫脂牛奶中的還多。

    3.牡蠣：鋅的最佳來源，特別是經期。 鋅有助于膠原蛋白的形成，膠原蛋白是支持皮膚細胞結構以及加速細胞再生的重要物質。

    4.藍莓：富含抗氧化成份和能夠防止細胞受到長期損傷的消炎成份。

    5.獼猴桃：另一個抗氧化成份的好來源，獼猴桃同時也是的維生素C和鉀的好來源，這些成份對防止皺紋都有很好的效用。

    6.紅薯：大把的β胡蘿卜素、一些能在體能轉換成維生素A的物質，這些都能保持皮膚光滑，防止曬傷。

    7.菠菜：這種營養豐富的綠葉是β胡蘿卜素和葉黃素的巨大來源，它可以保護眼睛。

    8.西紅柿：也許是最好加工的蔬菜。西紅柿是番茄紅素的主要來源，那是一種有效的抗氧化成份同時也被認為可以防止皮膚曬傷。

    9.核桃：ω- 3脂肪酸和維生素E的主要來源。 核桃中的ω- 3脂肪酸還有助于治療如濕疹和牛皮癬等皮膚疾病。

    10.黑巧克力：富含抗氧化成份和豐富營養，可可（巧克力中含有至少百分之六十的可可）可以使更多的血液流向皮膚，從而使皮膚更加有水分、平滑，并能抵當陽光照射。