1.羽衣甘藍和菠菜含植生素，能對抗陽光傷害，有助維持
2.核桃和開心果富含維生素B、E，有助防止細胞損傷
3.莓果與柑橘含抗氧化劑，可抗衰老、並幫助排除體內有
4.蘋果含大量維生素C，有助膠原蛋白合成與血管彈性
5.杏仁乳含維生素E，可防止自由基引發細胞損傷
Many foods promote skin health. Some are at their most beneficial when eaten raw:
Kale and spinach help keep skin firm because they contain phytonutrients that provide extra protection from sun damage. Spinach is especially good because it is loaded with the nutrients beta-carotene and lutein, which have been shown to improve skin elasticity.
Tip: Try to get about three cups of either leafy green per week. Each is delicious as the foundation of a salad—even tastier mixed together.
Walnuts and pistachios are a rich source of vitamins B and E that help protect against cell damage. Vitamin E is a powerful antioxidant that fights free radicals and oxidation that age the skin prematurely, while vitamin B1 aids circulation to give skin a healthy, youthful glow.
Tip: Pair nuts with a healthy carbohydrate like fruit to help slow down digestion and the breakdown of sugar.
Berries are packed with age-defying antioxidants as well as fiber, a nutrient that helps eliminate toxins before they cause breakouts. Citrus fruits are loaded with vitamin C, a potent antioxidant that also boosts collagen production for soft, supple skin.
Tip: Think of a fresh citrus and berry salad as a delicious beauty treatment you eat!
Apples are also high in vitamin C—helpful for collagen production. The copper in apples aids the production of melanin, the brown-black pigment in skin that works as a natural sun protector.
Tip: Add a chopped apple to your salad or yogurt.
Almond Milk is great for your skin because it contains collagen-boosting copper, as well as the mineral manganese, which helps protect skin from UV damage. Tip: Use almond milk as you would regular milk, as a drink, on cereal, or blended with frozen fruit for a tasty, nutritious smoothie.