女性最佳抗老化食物大綱
You are what you eat. It's true that no single food will erase laugh lines or really make you feel 17 again, but a healthy diet full of anti-aging foods can boost skin quality, improve immunity, and more. Stock up on these nutritionist- and doctor-recommended picks.
吃什麼補什麼。雖然單單一種食物不會磨平笑紋或真的又讓你重返17歲這是事實，但是富含抗老化食物的健康飲食可以改善皮膚，增強免疫力等等。儲備這些醫生推薦的營養食物吧。BRAZIL NUTS
巴西堅果These potent seeds hail from South American countries like Venezuela, Colombia, and more. They may not be as common as peanuts or walnuts, but there's good reason to seek them out at your local health food store or online: "One ounce of brazil nuts, which is about six to eight nuts, has 777 percent of the daily value for selenium, an antioxidant that plays a critical role in DNA synthesis and helps protect our body from oxidative damage and infection," says Alexandra Miller, a corporate dietitian at Medifast. "Inadequate concentrations of selenium may be associated with age-related declines in brain function," she adds. Selenium concentrations in your body naturally decline with age, so load up.
這些強效種子來自南美國家，例如委內瑞拉、哥倫比亞等等。可能它們並不像花生核桃一樣常見，但去當地的健康食品商店或在線尋找這些食品是有理由的：“一盎司的巴西堅果（約6到8個）含有777%日常攝入量的硒元素，硒元素是抗氧化劑，在DNA合成中扮演着重要角色，同時還能保護人體不受氧化性損傷和感染，”亞歷山大•米勒說道，她是Medifast的一位企業營養師。“體內硒元素含量不夠就會導致與年齡相關的大腦功能衰退，”她補充說道。隨着年齡的增加，體內硒元素的含量就會減少，所以補充起來吧！
SESAME SEEDS
芝麻"These are high in calcium and rich in other minerals like iron, magnesium, phosphorous, fibre, and more," says Annie Kay, lead nutritionist at Kripalu Center for Yoga & Health. "Bones are made of more than calcium, so an overall mineral-rich diet, along with adequate and appropriate movement are a recipe for healthy bones for life." Try using tahini (which is made from sesame seeds) or sprinkling a handful or two into pasta salads.
“芝麻富含鈣元素，同時也富含其它的礦物質，如：鐵元素、鎂元素、磷元素、纖維素等等，”安妮•凱說道，她是瑜伽與健康克里帕魯中心的首席營養師。“骨骼不僅只含有鈣元素，所以全面的富含礦物質的飲食以及適當恰當的運動是健康骨骼的食譜。”試着吃吃看芝麻醬（使用芝麻種子做成的）或者在通心粉沙拉上撒一兩把芝麻。MUSHROOMS
蘑菇"Mushrooms are one of the few foods that naturally contain vitamin D, a vitamin most people don't have enough of," say Lyssie Lakatos and Tammy Lakatos Shames, The Nutrition Twins. Without vitamin D, you can't properly absorb calcium, which will lead to osteoporosis, broken bones and a hunched spine, and nothing ages you more than that."
“蘑菇是爲數不多的天然含有維他命D的食物，而大多數人的維他命D含量都不足，”營養雙胞胎Lyssie Lakatos和Tammy Lakatos Shames說道。沒有維他命D，你就不能有效的吸收鈣元素，從而導致骨質疏鬆，骨折和駝背，沒有什麼比這些更能讓人衰老了。OLIVES
橄欖If you're a fan of this briny fruit (yes, fruit), there's no reason you shouldn't add it to salads, pasta dishes, and pretty much any other dish. "Olives are an incredible source of polyphenols and other phytonutrients that help protect your DNA and keep you looking and feeling younger," says Dr. Sharon Moalem.
如果你喜歡吃這種略鹹的水果（是的，水果），那麼你完全可以將它放到沙拉、意大利麪和很多其它的食物中。“橄欖是幫助保護DNA和保持年輕的多酚類和其它植物營養素的極佳來源，” Sharon Moalem醫生說道。
