1、1.深海鱼等富含必需脂肪酸的食物。欧米伽 3 和欧米伽 6 脂肪酸是健康皮肤必不可少的营养，它们的最佳食物来源有沙丁鱼、金枪鱼、三文鱼、虾、核桃等坚果、芝麻和亚麻籽等种子、鸡蛋和大豆等。2.深色果蔬等富含抗氧化剂的食物。抗氧化剂可抗击人体内自由基，保护皮肤，令皮肤更加丰满有弹性。新鲜水果及多彩蔬菜富含抗氧化剂，比如草莓、树莓和黑加仑等浆果、紫葡萄、西兰花、胡萝卜、菠菜、红薯和西红柿等。3.动物肝脏等富含维生素 A 的食物。维生素 A 能帮助皮肤形成新细胞，让皮肤更柔软，并防止干燥皲裂。富含维生素 A 的食物还有全脂牛奶、鸡蛋等。此外， 胡萝卜素可在人体内转化为维生素 A，富含该营养素的食物有菠
2、菜、花椰菜、胡萝卜、南瓜等。4.坚果等富含维生素 E 的食物。维生素 E 对皮肤具有保湿作用。皱纹早现、皮肤苍白、痤疮和容易擦伤、伤口愈合慢等都是维生素 E 缺乏的症状。花生酱、麦芽、全谷物等都是维生素 E 的来源。-5.粗粮等富含 B 族维生素的食物。B 族维生素有助于促进皮肤代谢，保持皮肤湿润光滑。其最佳食物来源还有牛奶、花生酱等。6.海鲜等富含锌的食物。锌有益皮肤健康，能促进伤口愈合。食疗补锌还可以多吃奶酪、坚果、全谷物和蘑菇等。7.红肉等富含铁的食物。铁对血红蛋白的形成具有重要作用。脸色发白和眼下发黑都说明身体缺铁。补铁还可以多吃动物肝脏、海鲜、鸡蛋、铁强化酱油等。1 deep sea
3、 fish rich in essential fatty acids in food. Omega 3 and omega 6 fatty acids are essential nutrients for healthy skin, their best food sources are sardines,tuna, salmon, shrimp, walnuts and other nuts, sesame and flax seeds, egg and soy. 2 dark fruits and vegetables and other foods rich in antioxida
4、nts. Antioxidant free radical, protect the skin against the body, make the skin more plump and elastic.Fresh fruits and colorful vegetable is rich in antioxidants, such as strawberry,raspberry and blackcurrant berries, grapes, broccoli, carrots, spinach, sweet potatoes and tomatoes. www.jnqy-3 anima
5、l liver and other foods rich in vitamin A. Vitamin A can form new cells to help the skin, make the skin more soft, and prevent dry chapped. Foods rich in vitamin A and whole milk, egg and so. In addition, beta carotene can be converted into vitamin A in the human body, foods rich in the nutrients ar
6、e spinach, broccoli,carrots, pumpkin, etc4 nuts and other foods rich in vitamin E. Vitamin E has a moisturizing effect on the skin. Premature wrinkles, pale skin, acne and bruising easily, such as slow wound healing is vitamin E deficiency symptoms. Peanut butter, malt, whole grains are a source of
7、vitamin E. -5 whole grains and other foods rich in B vitamins. Vitamin B helps to promote themetabolism of skin, keep skin moist and smooth. The best source of food and milk,peanut butter, etc 6 zinc rich foods such as seafood. Zinc is beneficial to skin health, can promote the wound healing. Dietar
8、y zinc supplementation can also eat cheese, nuts, whole grains and mushrooms. 7 red meat and other foods rich in iron. Iron plays an important role in the formation of hemoglobin. Pale and black at the moment that the body iron deficiency. Ironalso can eat animal liver, seafood, egg, iron fortified soy sauce.
