1. Wild salmon¹: A primo source for omega-3 fatty acids, which reduce skin inflammation, preventing redness, wrinkles, and loss of firmness. It’s also potent² in antioxidants and vitamins B and D.

2. Low-fat yogurt: In one word, calcium³. Good for strong bones, nails, and teeth. One cup of plain low-fat yogurt has more calcium than a glass of skim milk.

3. Oysters⁴: The best source of zinc⁵, period. Zinc helps build collagen, which supports the structure of skin and speeds up renewal⁶ 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. Spinach⁷: 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. Walnuts⁸: A key source of omega-3 fatty acids and vitamin E. The omega-3s found in walnuts also help fight against skin ailments⁹ like psoriasis and eczema.

10. Dark chocolate: Full of antioxidants and nutrients¹⁰, 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.野生鲑鱼：是ω- 3脂肪酸的首要来源，可以减少皮肤炎症，防止发红，皱纹，和松弛。而且野生鲑鱼中还富抗氧化物以及维生素B、D.

2.低脂酸奶：一个字，钙。对强健骨骼，指甲，牙齿非常有好处。1杯低脂酸奶中钙的含量比1杯脱脂牛奶中的还多。

3.牡蛎：锌的最佳来源，特别是经期。 锌有助于胶原蛋白的形成，胶原蛋白是支持皮肤细胞结构以及加速细胞再生的重要物质。

4.蓝莓：富含抗氧化成份和能够防止细胞受到长期损伤的消炎成份。

5.猕猴桃：另一个抗氧化成份的好来源，猕猴桃同时也是的维生素C和钾的好来源，这些成份对防止皱纹都有很好的效用.

6.红薯：大把的β胡萝卜素、一些能在体能转换成维生素A的物质，这些都能保持皮肤光滑，防止晒伤。

7.菠菜：这种营养丰富的绿叶是β胡萝卜素和叶黄素的巨大来源，它可以保护眼睛。

8.西红柿：也许是最好加工的蔬菜。西红柿是番茄红素的主要来源，那是一种有效的抗氧化成份同时也被认为可以防止皮肤晒伤。

9.核桃：ω- 3脂肪酸和维生素E的主要来源. 核桃中的ω- 3脂肪酸还有助于治疗如湿疹和牛皮癣等皮肤疾病。

10.黑巧克力：富含抗氧化成份和丰富营养，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肤，从而使皮肤更加有水分、平滑,并能抵当阳光照射。