女性同胞們,最抗衰老的食物來啦大綱
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.
這些強有力的種子來自委內瑞拉、哥倫比亞等南美國家。也許巴西堅果不如花生或核桃那般常見，但有充分的理由從當地的保健食品店或從網上購買這些堅果："一盎司的巴西堅果（6至8個左右）含有777%日常所需的硒元素，該元素是一種抗氧化劑，在DNA合成中起着關鍵作用，同時還能保護身體免受氧化損傷和感染，" Medifast的企業營養師亞歷山大·米樂說道。"硒濃度不足可能會導致與年齡相關的腦功能下降，"她補充說。身體內的硒濃度會自然的隨着年齡的增長而下降，所以補充起來吧。Sesame Seeds
芝麻籽
"These are high in calcium and rich in other minerals like iron, magnesium, phosphorous, fiber, and more," says Annie Kay, lead nutritionist at Kripalu Center for Yoga & Health. "Bones are made of more than calcium, so a 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) as a base in vinaigrettes or sprinkling a handful or two into pasta salads for a nice element.
"芝麻籽的鈣元素含量高，同時富含鐵、鎂、磷，以及纖維等元素，"克力帕普瑜伽與健康中心的首席營養師安妮·凱說道。"骨骼不僅僅由鈣組成，所以一頓礦物質豐富的飲食以及充分而適當的運動是生命擁有健康骨骼的祕方。"試着在香醋裏放點芝麻醬（由芝麻籽製成）作底料吧，或在通心粉沙拉中撒一兩把芝麻籽，這可是非常好的元素呢。
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."
"蘑菇是少數天然含有維生素D的食物之一，大多數人的維生素D攝入量都不夠，"營養雙胞胎（The Nutrition Twins）的Lyssie Lakatos和Tammy Lakatos Shames說道。"沒有維生素D，人們就不能適當的吸收鈣元素，從而導致骨質疏鬆、骨骼斷裂和脊椎棘突，沒有什麼比這些讓你老得更快了。"Dark Chocolate
黑巧克力Sorry, milk chocolate doesn't count. "Dark chocolate is loaded with flavanols, which are believed to benefit appearance by increasing blood flow to the skin," says nutritionist Mitzi Dulan. "Flavanols also absorb UV radiation, protecting your skin from the damaging effects of the sun." It is high in calories, though, so to avoid weight gain, be sure to eat it in moderate amounts - a square or two as a afternoon treat is all you need.
不好意思，牛奶巧克力可不在此列。"黑巧克力富含黃烷醇，人們認爲黃烷醇能增加皮膚的血液流動，因此能讓人們面色紅潤，"營養師米茨·杜蘭說道。"黃烷醇還能吸收紫外線，保護皮膚免受太陽的破壞。"然而，黑巧克力卡路里含量高，所以爲了避免增重，一定要確保適量攝入--午後只要吃一兩塊就夠了。
