1. Skinless chicken

1.去皮鸡肉

Lean meat like chicken breasts, fish, and beans are packed with protein. While you’re digesting them, your body breaks protein down into amino acids. Having plenty available will make it easier to repair and rebuild skin cells and the collagen that gives your skin structure.

鸡胸肉、鱼肉这样的瘦肉和豆类都富含蛋白质，消化这些食物时身体会把蛋白质分解成氨基酸，大量的氨基酸能更容易修复重建构成皮肤结构的皮肤细胞和胶原蛋白。

2. Garlic

2.大蒜

The pungent¹ herb is packed with skin-protecting antioxidants called polyphenols, which help protect your skin from free radicals², the unstable³ molecules⁴ that break down collagen.

这种辛辣的植物富含保护皮肤的抗氧化剂多酚，保护皮肤免受自由基的损害，自由基是不稳定分子会分解胶原蛋白。

3. Green tea

3.绿茶

Coffee might increase wrinkles. Instead, get your caffeine fix from green tea, which is chock-full of polyphenols. Sip⁵ four cups a day.

咖啡可能会增加皱纹，相反你可以喝绿茶提神，绿茶富含多酚，每天可以喝4杯。

4. Water

4.水

Keeping skin cells full of fluid help them take in healthy nutrients⁶ more easily, meaning your skin will look hydrated and smooth. Sip at least eight 8-ounce glasses every day.

皮肤细胞充满水分有助于使皮肤更好地吸收健康营养，你的皮肤就会看起来水润光滑。每天用8盎司的杯子至少喝八杯水。

5. Raspberries

5.覆盆子

Berries—whether raspberries, strawberries, blueberries, or blackberries—have more antioxidants than any other fruit or vegetable. Those antioxidants are your skin’s savior, protecting against wrinkle-causing skin damage.

无论是覆盆子、草莓、蓝莓还是黑莓，浆果都比其他任何水果或蔬菜含有更多的抗氧化剂。这些抗氧化剂是皮肤的救星，能保护皮肤免受皱纹造成的皮肤损伤。

6. Olive oil

6.橄榄油

This healthy oil is loaded with oleic acid, a fatty acid that makes skin soft by keeping cell membranes⁷ fluid. Its vitamin E and polyphenols also help your skin look young.

这种健康的油富含油酸，是一种通过保持细胞膜的流动性来保持皮肤柔软的脂肪酸，所含的维生素E和多酚也有助于使皮肤年轻。

7. Salmon⁸

7.三文鱼

The omega-3 fatty acids in salmon aren’t just good for your heart. They also keep cell membranes fluid to help give your skin youthful smoothness. Salmon is also an excellent food source of vitamin D.

三文鱼中的欧米珈- 3脂肪酸不仅对心脏有好处，也能保持细胞膜的流动性，帮助皮肤保持年轻有光泽。三文鱼也是维生素D很好的食物来源。

8. Beans

8.豆类

People who eat the most beans, fish, vegetables, and olive oils have the fewest wrinkles. Eat a bean-based meal at least once a week.

吃豆类、鱼、蔬菜和橄榄油最多的人皱纹最少，每周至少要吃一次含豆类的饭菜。