As a kid, I ate my dinner so that I could have dessert. My mother filled my head with other reasons to eat—like that carrots would keep my eyes strong, dairy would keep my bones strong, and spinach would keep my muscles strong—but I was oblivious to such added benefits. As an adult, I’m still obsessed with dessert, but now I’m equally obsessed with the added benefits of certain foods.

The saying, “You are what you eat” could not be more true when it comes to our skin. Our skin thrives when we eat a natural, wholesome diet rich with antioxidants, vitamins, and minerals, and it suffers under a poor diet—no matter how many overpriced beauty potions we’re lathering on.

I need all the help I can get to look my best these days and if I can get that help while stuffing my face, you can be sure I’m adding the following beauty-full foods to my weekly shopping cart.

Fish for Compliments

Oily fish like fresh tuna, sardines, mackerel, and salmon contain essential fatty acids (EFAs) that actually reduce skin inflammation and keep our skin moisturized. These EFAs also promote elasticity, keeping those wrinkles at bay. Added benefits: research shows that the Omega-3s found in fish slow cognitive decline, remove plaque from our arteries, and improve brain function. In short, tuna is a pretty smart choice for dinner.

Go Nuts

Brimming with vitamins A and E, nuts protect our skin against pollutants and sun damage. Nuts are also rich in good fats that keep our skin nourished and smooth. Power snack on sunflower seeds, almonds, and walnuts and before long, everyone will be going nuts over how great you look!

Think Popeye

Popeye knocked back spinach leaves back like I knock back Guinness, and while I’m getting my iron requirements, he’s getting plenty of antioxidant vitamins B, C, and E. Vitamins C and E are a powerful anti-aging combination while vitamin B boosts energy in our activity levels, promoting that healthy glow. I’m adding spinach, watercress, and cabbage to my cart.

Don’t Forget Popeye’s Lady Friend

You can’t go wrong with olive oil. It’s good for your skin, hair, nails, and overall diet. It’s packed with the good fats, antioxidants, and vitamins A and E that help give us soft, supple, younger-looking skin. I’m adding extra virgin olive oil to my cart because, unlike other olive oils, extra virgin hasn’t been chemically processed. Popeye would be so proud.

Holy Guacamole!

The innocent-looking scaly avocado is loaded with good stuff to make us look like hot stuff. Got dry skin? Reach past that Chanel cream and toward this green, fleshy fruit; it’s packed with vitamin E and monounsaturated fats (sing it with me, “Not all fats are bad for me!”) that combat dryness to nourish our skin and hair. Going forward, I’m adding avocado to all my salads and sandwiches.

Egg-stra Credit

Unscramble your thoughts about eggs and cholesterol because eggs are actually good for us. The sunny side up is that eggs are a high-quality protein and they contain antioxidants that are easily absorbed into the body. When it comes to egging our beauty on, whole eggs are best because they contain vitamin E, vitamins B12 and other vitamin Bs, selenium, and protein, which are all good for your skin and hair. Added benefit: eggs are packed with the carotenoids, lutein, and zeaxanthin, which are crucial to keeping healthy eyes and sharp vision.

The Whole Truth

Add whole grains—the brown whole meal versions of your favorite foods like pasta, cereal, and bread—to your diet and you’ll aid your digestion and your complexion. Whole grains are packed with iron, vitamin B, and most important of all, fiber, which keeps us regular. Being regular is nothing to snicker at apparently (though I can’t help myself!) as it flushes out toxins to leave you with radiant skin. I’m down with brown.

Berry Pretty

I love berries, so it’s no hardship for me to add strawberries, blueberries, raspberries, blackberries, gooseberries, cranberries, your berries, my berries, to everything I eat. Berries are jam-packed (sorry) with antioxidant vitamins C and E, which help produce collagen to keep our skin smooth and plump. Added benefit: cranberries keep our urinary tract clean and happy, which is unscientifically proven to turn your frown upside down.

You Say Tomato, I Say Yes Please

Tomatoes look fresh, healthy, and ripe and the good news is that eating them will keep us fresh, healthy and ripe, too. Tomatoes are a reliable source of vitamins and minerals; they’re high in vitamin C and a great source of vitamin A, as well as being a solid go-to for the strong antioxidant lycopene. There is growing scientific evidence that lycopene neutralizes harmful free radicals that can damage cells and trigger cancer. Tomatoes are not bad for you, so eat up. In fact, I tell bad jokes to encourage people to throw tomatoes at me; I’ll be having the last beautiful laugh!

Cider House Rules

A friend, who is not so much a friend as an acquaintance, recently shared that I was looking a little “dull” and should consider adding apple cider vinegar to my daily diet. I won’t tell you what I said back to her (in my head), but I will tell you that I’m a convert. Apple cider vinegar is concentrated with enzymes that help peel off dead skin cells. It breaks down fat, helps food digest properly, and just makes you feel and look bright (or less dull in my case).

Pass the Potatoes, Please!
Sweet potatoes are full of vitamin A, which is known for being an anti-wrinkling agent. Treat yourself to second helpings for smoother skin.

Choco-lot

A University of Nottingham professor found that drinking cocoa drinks rich in flavanols improves blood flow to key areas of the brain for two to three hours. I hear you, “Sure that makes my brain pretty, but what about my face?” Well, Professor Ian MacDonald’s study suggested that cocoa flavanols in chocolate may enhance brain function to help fight sleep deprivation, fatigue, and the effects of aging. Yes! Adding cocoa and slabs of dark chocolate to my cart …

Water Your Skin

I like my water boiled with a tea bag plopped into it along with a few drops of milk and preferably a few chocolate cookies. This is all great for my mood, but not so great for my skin; caffeine is dehydrating and sugar causes zits. There’s no getting around it—our skin needs water to survive, and lots of it to thrive. Strap a water cooler to your back and give your skin long drinks frequently—more than the prescribed eight glasses a day if you can manage it, so you can moisturize from the inside out. If you must drink tea (like I must), make it green; green tea contains healthy acids and protein, which help to improve our complexions.

Forget wham-bam-pass-the-dessert-ma’am; my food choices need to deliver more than just a quick sugar rush. Now, I eat to keep my heart fit and to make my jeans fit. I eat to increase my energy and to decrease my risks of a heart attack, stroke, and cancer. I eat to feel better, and hey, I eat to look better, too. Beauty really does come from within!

小xiao時shi候hou，吃chi飯fan時shi，我wo會hui把ba飯fan都dou吃chi完wan，那na樣yang我wo就jiu可ke以yi有you點dian心xin吃chi。但dan媽ma媽ma總zong是shi給gei我wo灌guan輸shu另ling外wai的de吃chi東dong西xi的de原yuan因yin，例li如ru蘿luo卜bu可ke以yi使shi我wo視shi覺jiao銳rui利li，奶nai製zhi品pin可ke以yi是shi我wo骨gu骼ge強qiang壯zhuang，菠bo菜cai可ke以yi使shi我wo肌ji肉rou結jie實shi，但dan我wo是shi在zai不bu知zhi不bu覺jiao中zhong得de到dao這zhe些xie好hao處chu的de。長chang大da以yi後hou，我wo還hai是shi很hen喜xi歡huan吃chi點dian心xin，但dan現xian在zai我wo會hui注zhu意yi平ping衡heng地di從cong各ge種zhong食shi物wu中zhong攝she取qu營ying養yang。

俗話“食如其人”對我們的皮膚來說是不可否認的真理。當我們采用富含抗氧化物、weishengsuhekuangwuzhidetianranjiankangshipinzuoweirichangyinshishi，womendepifuhuihenjiankang。erdangnixiangyongyigezaogaotoudeyinshicandanshi
，bulunnituduoshaoangguidehufupindouwujiyushi。

這(zhe)些(xie)日(ri)子(zi)
，我(wo)需(xu)要(yao)所(suo)有(you)能(neng)使(shi)我(wo)保(bao)持(chi)最(zui)佳(jia)狀(zhuang)態(tai)的(de)幫(bang)助(zhu)。當(dang)我(wo)吃(chi)得(de)飽(bao)飽(bao)的(de)時(shi)候(hou)就(jiu)可(ke)以(yi)實(shi)現(xian)，你(ni)一(yi)定(ding)會(hui)看(kan)到(dao)在(zai)一(yi)周(zhou)一(yi)次(ci)的(de)購(gou)物(wu)中(zhong)
，我(wo)正(zheng)把(ba)以(yi)下(xia)美(mei)容(rong)食(shi)品(pin)往(wang)購(gou)物(wu)車(che)裏(li)塞(sai)。

讚美魚

含油的魚，像新鮮的吞拿魚、沙丁魚
、鯖魚和三文魚含有必需脂肪酸（EFAs），而er必bi需xu脂zhi肪fang酸suan可ke以yi減jian少shao皮pi膚fu炎yan症zheng的de發fa生sheng

，使shi我wo們men的de肌ji膚fu保bao持chi水shui嫩nen。這zhe些xie必bi需xu脂zhi肪fang酸suan還hai可ke以yi增zeng強qiang皮pi膚fu彈dan性xing，趕gan走zou皺zhou紋wen。吃chi魚yu還hai有you以yi下xia的de好hao處chu：研究表明魚類中的ω-3 可以減緩感知能力的下降
，清除動脈中的金屬，增強腦部功能。總的來說
，吞拿魚是一個十分明智的選擇。

追求堅果

富含維生素A和維生素E的堅果
，可以保護我們的皮膚免受汙染物和陽光的傷害。堅果同時還含有好的脂肪
，可以使我們的肌膚保持滋潤和光滑。把葵花籽、杏和核桃當作補充能量的零食，不久之後，每個人都會對你大吃一驚。

想想大力水手

我狂飲吉尼斯黑啤


，就像大力水手帕帕狂吃菠菜葉一樣
，不同的是，我補充了鐵，而他獲得了大量的抗氧化物維生素B、維生素C和維生素E。維生素C和維生素E是有效的抗衰老物，維生素B可增強我們的機體活動水平
，使我們容光煥發。我把菠菜、水田芥、圓白菜都放進我的購物車裏。

不要忘記大力水手的女性朋友

你千萬不能錯過橄欖油。這對你的皮膚
、頭發
、指甲，以及總的日常飲食都有好處。它含有好的脂肪、抗氧化物、維生素A和E。它(ta)可(ke)以(yi)使(shi)我(wo)們(men)的(de)皮(pi)膚(fu)變(bian)得(de)嫩(nen)滑(hua)而(er)有(you)彈(dan)性(xing)，並(bing)減(jian)去(qu)歲(sui)月(yue)痕(hen)跡(ji)。我(wo)把(ba)特(te)級(ji)原(yuan)生(sheng)橄(gan)欖(lan)油(you)放(fang)進(jin)購(gou)物(wu)車(che)裏(li)。因(yin)為(wei)特(te)級(ji)原(yuan)生(sheng)橄(gan)欖(lan)油(you)不(bu)像(xiang)其(qi)他(ta)橄(gan)欖(lan)油(you)
，它(ta)沒(mei)有(you)經(jing)過(guo)化(hua)學(xue)加(jia)工(gong)。大(da)力(li)水(shui)手(shou)會(hui)感(gan)到(dao)很(hen)自(zi)豪(hao)的(de)。

神聖的鱷梨奶餅

潔白的鱗狀鱷梨含有的有益物質能使我們看起來氣色紅潤。皮膚幹燥？放下那護膚品，拿起這綠綠的、肉肉的水果。它含有的維生素和不飽和脂肪（跟我唱
，“不是所有的脂肪對我都有害！”）可以幫我們戰勝幹燥，滋潤我們的皮膚和頭發。多說一句，我把鱷梨加到所有的沙拉和三文治中。

歌頌蛋製品

不(bu)要(yao)把(ba)雞(ji)蛋(dan)和(he)膽(dan)固(gu)醇(chun)混(hun)為(wei)一(yi)談(tan)，因(yin)為(wei)雞(ji)蛋(dan)實(shi)際(ji)上(shang)對(dui)我(wo)們(men)有(you)好(hao)處(chu)。單(dan)煎(jian)麵(mian)的(de)雞(ji)蛋(dan)含(han)有(you)優(you)質(zhi)蛋(dan)白(bai)和(he)抗(kang)氧(yang)化(hua)物(wu)，它(ta)們(men)很(hen)容(rong)易(yi)被(bei)人(ren)體(ti)吸(xi)收(shou)。天(tian)然(ran)的(de)雞(ji)蛋(dan)對(dui)美(mei)容(rong)來(lai)說(shuo)最(zui)好(hao)
，因(yin)為(wei)它(ta)含(han)有(you)維(wei)生(sheng)素(su)E、維生素B12、和其他B族維生素、硒和蛋白質，它們對你的皮膚和頭發都有好處。另外的益處:雞蛋含有類胡蘿卜素

、黃體素和玉米黃質
，它們能有效地使眼睛保持健康狀態，使視覺敏銳。

所有的真相

添加你喜歡的焙烤全麥食品到你的日常飲食中，例如麵食、燕麥和麵包。它們有助於你的消化和改善膚色。全麥食品含有鐵、維生素B，最重要的是，它含有纖維。纖維可以使我們排便正常。正常排便顯然是沒什麼好笑的（但我還是忍不住會笑！），因為正常排便有利於毒素排出，從而使你擁有光彩耀人的膚色。我的皮膚很黑。

莓美麗

我喜歡吃漿果
，所以對我來說，吃漿果一點都不困難。草莓、藍莓、山莓
、黑幕、醋栗
、蔓越橘，你的漿果、我的漿果
，所以的我都吃。漿果含有抗氧化物維生素C和E。漿果有助於產生膠原蛋白
，使我們皮膚光滑和令人豐滿。另外的益處：蔓越橘可以使我們保持尿道清潔和保持愉悅的心情
，它會在不知不覺中讓你眉開眼笑。

你說番茄，我說好

番茄看起來新鮮

、健康、成熟。而好消息是
，食用番茄可以使我們也同樣新鮮
、健康、成熟。番茄是維生素和礦物質的可靠來源。番茄，維生素C、維生素A含han量liang高gao，同tong時shi含han有you純chun液ye體ti的de強qiang抗kang氧yang化hua物wu番fan茄qie紅hong素su。越yue來lai越yue多duo的de科ke學xue研yan究jiu證zheng明ming番fan茄qie紅hong素su可ke以yi中zhong和he破po環huan細xi胞bao和he激ji發fa癌ai症zheng的de有you害hai自zi由you基ji。番fan茄qie不bu會hui對dui你ni有you害hai，所suo以yi吃chi吧ba。實shi際ji上shang，我wo會hui說shuo糟zao糕gao透tou的de笑xiao話hua鼓gu勵li人ren們men向xiang我wo扔reng番fan茄qie。我wo會hui燦can爛lan地di笑xiao到dao最zui後hou。

蘋果汁屋規則

一個朋友，應該說隻是一個相識的人，最近說我看起來有點“毫無光澤”，應該考慮下加點蘋果醋到日常飲食中。我不會告訴你
，我怎樣反駁她（在心裏）
，但我會告訴你，我是一個皈依宗教者。蘋果醋裏含有的酶可有效去除死皮。它可以分解脂肪，有助食物消化，令你看起來光彩照人（或不像我那麼“毫無光澤”）。

請給我番薯

番薯含有大量維生素A，是抗皺的作用物。為了光滑的肌膚，再給你自己一份番薯吧。

可可製品

一位諾丁漢的教授發現可可飲料含有豐富的黃烷醇
，黃烷醇可以在2~3個小時內促進腦部腦部主要區域的血液流通。也許你會說
，“確定那可以使我頭腦聰明
，那對於臉蛋又如何呢？”不用擔心
，Ian MacDonald教授的研究表明巧克力中可可汗的黃烷醇，可以增強腦部功能，有助於緩解失眠
、疲勞和衰老。所以，把可可和黑巧克力放入我的購物車吧······

澆灌你的皮膚

我(wo)喜(xi)歡(huan)把(ba)茶(cha)包(bao)撲(pu)通(tong)一(yi)聲(sheng)地(di)放(fang)入(ru)沸(fei)水(shui)中(zhong)
，然(ran)後(hou)加(jia)幾(ji)滴(di)牛(niu)奶(nai)
，最(zui)好(hao)就(jiu)是(shi)再(zai)來(lai)一(yi)些(xie)巧(qiao)克(ke)力(li)曲(qu)奇(qi)。這(zhe)對(dui)我(wo)的(de)心(xin)情(qing)非(fei)常(chang)好(hao)，但(dan)對(dui)我(wo)的(de)皮(pi)膚(fu)不(bu)好(hao)。咖(ka)啡(fei)因(yin)會(hui)使(shi)皮(pi)膚(fu)幹(gan)燥(zao)，糖(tang)會(hui)導(dao)致(zhi)小(xiao)痘(dou)痘(dou)還(hai)要(yao)。別(bie)無(wu)選(xuan)擇(ze)——我們的皮膚需要水才能生存，而且大量的水才能茁壯成長。鎖住水分
，長期有規律地給你的皮膚喝水，不僅僅隻是規定的每天8杯
，如果你可以做到。這樣你就可以使你的皮膚由裏到外都得到滋潤。如果你一定要喝茶（像我那樣），喝綠茶吧。綠茶含有健康的酸類物質和蛋白質
，可以改善我們的膚色。

忘(wang)記(ji)那(na)一(yi)眨(zha)眼(yan)功(gong)夫(fu)就(jiu)吃(chi)完(wan)了(le)的(de)點(dian)心(xin)吧(ba)。我(wo)的(de)食(shi)品(pin)選(xuan)擇(ze)要(yao)得(de)到(dao)的(de)不(bu)僅(jin)隻(zhi)是(shi)一(yi)種(zhong)速(su)溶(rong)糖(tang)。現(xian)在(zai)，我(wo)為(wei)了(le)保(bao)持(chi)心(xin)髒(zang)健(jian)康(kang)和(he)牛(niu)仔(zai)褲(ku)合(he)身(shen)而(er)吃(chi)，為(wei)了(le)增(zeng)強(qiang)我(wo)的(de)能(neng)量(liang)和(he)減(jian)少(shao)患(huan)心(xin)髒(zang)病(bing)
、中風、癌症的風險而吃。為感覺良好而吃，當然還有
，為美麗而吃。美麗是從內而外的！