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。