让人越吃越年轻的食物

'Are there any miracle foods I can eat that will turn back the clock for my skin?'

'有没有那种让人一吃就返老还童的神奇食物？'

Sadly, there's nothing you can do to reverse the ageing process, but you can give your skin a helping hand by eating plenty of nutrient-rich foods. A big cause of skin ageing is a loss of collagen, one of the skin's main structural proteins.

不幸的是，衰老过程是不可逆的，但摄入大量营养丰富的食物可以延缓肌肤衰老。肌肤衰老的一大原因是胶原蛋白（皮肤的主要结构蛋白之一）的流失。

'It's thought to decline by 1% per year from your mid-twenties onwards,' says Sophie. 'Vitamin C is essential for collagen production, so increase the amount of colourful fruits and vegetables you eat.' Get chomping on red peppers, berries, citrus fruit, leafy green veg, herbs, cruciferous veg and potatoes with their skin left on.

"25岁以后，我们每年都会流失1%的胶原蛋白，"索菲（Sophie）说道。"维生素C对于胶原蛋白的产生至关重要，所以各色水果和蔬菜请多吃些吧。"红椒、浆果、柑橘类水果、绿叶蔬菜、草本植物、十字花科蔬菜和未削皮的土豆，开动吧！

The worst thing you can eat is, surprise surprise, sugar.

肌肤老化的'罪魁祸首'竟然是糖，意想不到吧。

'Sugar has been shown to contribute to premature skin ageing,' says Sophie. 'It exacerbates natural processes that occur from our mid-thirties, damaging collagen and elastin and leading to reduced skin elasticity, twrinkles and sagging.'

"糖已被证明会导致皮肤过早老化，"索菲说道。"35岁以后，糖会加速机体的自然老化过程，破坏胶原蛋白和弹性蛋白，导致皮肤没有弹性、松弛和长皱纹。"

'My skin is dry and flaky. Should I be drinking more water, or is there anything I can eat to improve it?'

"我的皮肤不仅干，而且还易脱落。我是不是该多喝水？请问有没有什么食疗方法？"

'Keeping yourself well-hydrated is key for skin health, but unfortunately drinking more water does not equate to better-hydrated skin,' says Sophie. 'Nevertheless, in the short term, dehydration can leave skin looking pale and sallow, while chronic dehydration can lead to a disruption in skin barrier function and decreased elasticity.'

"保持水分充足是肌肤健康的关键，但不幸的是，喝更多的水并不等于肌肤更水润，"索菲说道。"但不管怎么说，短期看来，脱水会使皮肤看起来苍白、暗黄，而长时间的脱水会导致皮肤屏障功能受损，缺少弹性。"

Aim to drink enough water or herbal tea to keep your urine a pale colour. 'Drinking green tea could help too, as it contains catechins which have been found to improve skin hydration,' says Sophie.

尽量多喝水或花草茶，若尿液呈浅色，目标就达成了。"也可以喝绿茶，因为绿茶含有提高皮肤水分的儿茶素，"索菲说道。

In terms of food, seeds and nuts could give your skin a real boost. 'These contain antioxidant vitamin E and linoleic acid, a type of fat that can help with skin hydration,' she adds.

种子和坚果等食物也能促使皮肤变得更光滑。"这些食物含有抗氧化的维生素E和亚油酸，这是一种给皮肤保湿的脂肪，"她补充道。

'I've seen expensive collagen supplements in the shops. Do they work?' 'There is little evidence that collagen will survive digestion and then travel in the bloodstream to the skin,' say Sophie. 'It's broken down in the gut to smaller molecules such as peptides and amino-acids.'

"各类门店都在出售价格昂贵的胶原补充蛋白剂，它们真的能起到作用吗？""鲜有证据表明胶原蛋白能在消化过程中存活并通过血液补到皮肤上，"索菲说道。"胶原蛋白会在肠道中被分解成更小的分子，比如肽和氨基酸。"