吃这些果蔬能防晒

In terms of protecting yourself from sun damage, sun protection is the most important, like wearing a broad-spectrum sunscreen with an SPF of at least 30, along with sunglasses and hats, “but I would put diet right behind that - and that’s because there are so many components that you can consume from foods that have all these different protective effects,” said Dr Rajani Katta, author of Glow: The Dermatologist’s Guide to a Whole Foods Younger Skin Diet.

防止皮肤晒伤，防晒措施十分重要。涂抹SPF30+的防晒霜、戴上墨镜、扣上帽子...... 不过，《容光焕发：皮肤科医生的全天然年轻肌肤饮食指南》作者拉贾尼•卡塔医生说：“我会把饮食也加在这后面，因为食物里面富含不同防晒功能的成分。”

 

“There are definitely foods that we can eat that can boost our ability to protect our skin from the sun,” said Dr Patricia Farris, a dermatologist and fellow of the American Academy of Dermatology.

皮肤科医生、美国皮肤病学会研究员帕特里夏•法里斯医生说：“确实，我们吃的食物可以增强皮肤的防晒能力。”

 

Antioxidants: edible sunscreens

抗氧化剂：可食防晒霜

 

Carotenoids, along with polyphenols like EGCG in green tea, offer natural sun protection. Carotenoids and polyphenols accumulate in skin and absorb sunlight of various wavelengths, according to Farris.

类胡萝卜素和绿茶中的EGCG等茶多酚是一道天然防晒屏障。法里斯解释，积累在皮肤里的类胡萝卜素和茶多酚，能吸收不同波长的阳光。

 

 

 

But the skin benefits of these natural compounds are primarily due to their antioxidant activity. Along with antioxidants like vitamin C and vitamin E, they protect against free radical damage to cells that’s generated from the sun’s UV rays, which can cause skin aging.

有益于保护皮肤的天然成分主要是抗氧化物活性。它与维生素C、E等抗氧化剂一起，保护自由基免受损伤。自由基损伤来源于紫外线照射，会引起皮肤衰老。

 

When antioxidants stop free radicals in their tracks, they also prevent DNA damage, thereby decreasing mutations and reducing the risk of skin cancer, Katta explained.

卡塔解释，抗氧化剂在阻止自由基活动的同时，还能防止DNA受损，从而减少基因突变，降低皮肤癌的风险。

 

Supplements as sunscreen

保健品也能用作“防晒霜”？

 

Though antioxidants from foods confer sun protection to skin, consuming them in supplement form poses risk.

尽管食物中的抗氧化剂能保护皮肤，但以保健品的形式摄入会带来风险。

 

A study from France found an increased incidence of melanoma in women who took an antioxidant supplement. “These results were totally unexpected, and the increased risk of skin cancer disappeared after the antioxidant supplement was discontinued in a five-year follow-up study,” Farris said.

法国一项研究发现，食用抗氧化保健品的女性得黑色素瘤的风险更高。法里斯说：“这些结果出乎意料。在一项五年随访研究中发现，在停止食用抗氧化剂保健品之后，就不存在皮肤癌上升的风险。”

 

Edible sunscreens: a shopping list

可食“防晒霜”：购物清单

 

For younger-looking skin, your diet should include plenty of antioxidant-rich foods to help decrease sunburn and neutralize free radicals that lead to skin aging and the potential for skin cancer.

要想拥有年轻的肌肤，应当在饮食中涵盖众多富含抗氧化剂的食物，减少晒伤，消除引起皮肤衰老和诱发皮肤癌的自由基。

 

In addition to providing antioxidant protection, fruits and vegetables boast fiber, which feed bacteria in your gut, making your skin's barrier less prone to irritation and less likely to lose moisture, Katta explained.

卡塔解释，水果和蔬菜除了提供抗氧化的保护屏障，他们所富含的纤维能促进肠道中有益菌群增加，使皮肤不易发炎，锁住水分。

 

 

 

Tomatoes

番茄

 

Tomatoes are an excellent source of lycopene, an antioxidant pigment that may play a role in protecting against sunburn.

番茄是番茄红素的极好来源。这种抗氧化剂色素有很好的防晒功能。

 

In one study, sunburn formation was significantly lower among those who consumed a small amount of tomato paste daily for 10 weeks.

一项研究表明，连续10个星期，每天吃少量的番茄酱，能明显减少晒斑。

 

While fresh tomatoes are also beneficial, lycopene is actually better absorbed when tomatoes are processed, especially with olive oil.

尽管生吃番茄也起作用，但番茄红素在加工尤其是搭配橄榄油之后，更容易被人体吸收。

 

Sweet potatoes and spinach

红薯和菠菜

 

Sweet potatoes and spinach are rich in beta carotene, another carotenoid that helps decrease redness in skin when it is exposed to UV light.

红薯和菠菜富含β-胡萝卜素，在皮肤经受紫外线照射后，能缓解皮肤发红症状。

 

Berries, grapes and pomegranate

浆果，葡萄和石榴

 

Raspberries, strawberries and pomegranate deliver ellagic acid, while red grapes are rich in resveratrol.

树莓、草莓和石榴富含鞣花酸，红葡萄富含白藜芦醇。

 

 

 

Oranges, grapefruit and kiwi

橙子、葡萄柚和猕猴桃

 

Oranges, grapefruit and kiwi are loaded with vitamin C, which protects against free radical damage from the sun that can cause skin aging.

橙子、葡萄柚和猕猴桃富含维生素C，可以防止因阳光照射造成的自由基损伤，从而防止皮肤老化。

 

Fatty fish

多脂鱼

 

A diet rich in omega-3s from fish oil can help make sunburn less severe and may help prevent the development of skin cancer, according to research. Salmon and sardines are all excellent sources of omega-3s.

研究表明，富含ω-3脂肪酸的饮食能降低晒伤程度，防止皮肤癌发生。三文鱼和沙丁鱼都富含ω-3脂肪酸。

 

Flaxseeds and walnuts

亚麻籽和核桃

 

These plant-based omega-3s are also important for skin health. They prevent moisture loss from cells, which keeps skin supple, and they are a source of the skin protective antioxidant vitamin E.

植物性ω-3脂肪酸对皮肤健康同样重要。他们能锁住细胞水分，保持皮肤柔软，是皮肤保护抗氧化剂维生素E的来源。

 

Sipping your sunscreen

可以喝的“防晒霜”

 

Drinking coffee may help lower the risk of malignant melanoma. In one study, four cups of coffee was associated with a 20 percent decreased risk of the disease.

喝咖啡能降低恶性黑色素瘤的风险。一项研究表明，喝四杯咖啡与恶性黑色素瘤发生率降低20%有关。

 

And green tea contains beneficial polyphenols called catechins, which may help protect skin from sun damage and skin cancer, according to preliminary research.

初步研究表明，绿茶含有一种叫做儿茶素的有益多酚，可以防止皮肤晒伤，预防皮肤癌发生。