研究表明，吃這些果蔬能防曬

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.
防止皮膚曬傷，防曬措施十分重要。塗抹SPF30+的防曬霜、戴上墨鏡、扣上帽子...... 不過，《容光煥發：皮膚科醫生的全天然年輕肌膚飲食指南》作者拉賈尼•卡塔醫生說：“我會把飲食也加在這後面，因爲食物裏面富含不同防曬功能的成分。”

"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.
皮膚科醫生、美國皮膚病學會研究員帕特里夏•法里斯醫生說：“確實，我們吃的食物可以增強皮膚的防曬能力。”

Antioxidants: edible sunscreens
抗氧化劑：可食防曬霜

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.
類胡蘿蔔素和綠茶中的EGCG等茶多酚是一道天然防曬屏障。法里斯解釋，積累在皮膚裏的類胡蘿蔔素和茶多酚，能吸收不同波長的陽光。

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.
有益於保護皮膚的天然成分主要是抗氧化物活性。它與維生素C、E等抗氧化劑一起，保護自由基免受損傷。自由基損傷來源於紫外線照射，會引起皮膚衰老。

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.
卡塔解釋，抗氧化劑在阻止自由基活動的同時，還能防止DNA受損，從而減少基因突變，降低皮膚癌的風險。

Supplements as sunscreen
保健品也能用作“防曬霜”？

Though antioxidants from foods confer sun protection to skin, consuming them in supplement form poses risk.
儘管食物中的抗氧化劑能保護皮膚，但以保健品的形式攝入會帶來風險。

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.
法國一項研究發現，食用抗氧化保健品的女性得黑色素瘤的風險更高。法里斯說：“這些結果出乎意料。在一項五年隨訪研究中發現，在停止食用抗氧化劑保健品之後，就不存在皮膚癌上升的風險。”

Edible sunscreens: a shopping list
可食“防曬霜”：購物清單

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.
要想擁有年輕的肌膚，應當在飲食中涵蓋衆多富含抗氧化劑的食物，減少曬傷，消除引起皮膚衰老和誘發皮膚癌的自由基。

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.
卡塔解釋，水果和蔬菜除了提供抗氧化的保護屏障，他們所富含的纖維能促進腸道中有益菌羣增加，使皮膚不易發炎，鎖住水分。

Tomatoes
番茄

Tomatoes are an excellent source of lycopene, an antioxidant pigment that may play a role in protecting against sunburn.
番茄是番茄紅素的極好來源。這種抗氧化劑色素有很好的防曬功能。

In one study, sunburn formation was significantly lower among those who consumed a small amount of tomato paste daily for 10 weeks.
一項研究表明，連續10個星期，每天吃少量的番茄醬，能明顯減少曬斑。

While fresh tomatoes are also beneficial, lycopene is actually better absorbed when tomatoes are processed, especially with olive oil.
儘管生吃番茄也起作用，但番茄紅素在加工尤其是搭配橄欖油之後，更容易被人體吸收。

Sweet potatoes and spinach
紅薯和菠菜

Sweet potatoes and spinach are rich in beta carotene, another carotenoid that helps decrease redness in skin when it is exposed to UV light.
紅薯和菠菜富含β-胡蘿蔔素，在皮膚經受紫外線照射後，能緩解皮膚髮紅症狀。

Berries, grapes and pomegranate
漿果，葡萄和石榴

Raspberries, strawberries and pomegranate deliver ellagic acid, while red grapes are rich in resveratrol.
樹莓、草莓和石榴富含鞣花酸，紅葡萄富含白藜蘆醇。

Oranges, grapefruit and kiwi
橙子、葡萄柚和獼猴桃

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、葡萄柚和獼猴桃富含維生素C，可以防止因陽光照射造成的自由基損傷，從而防止皮膚老化。

Fatty fish
多脂魚

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脂肪酸的飲食能降低曬傷程度，防止皮膚癌發生。三文魚和沙丁魚都富含ω-3脂肪酸。

Flaxseeds and walnuts
亞麻籽和核桃

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脂肪酸對皮膚健康同樣重要。他們能鎖住細胞水分，保持皮膚柔軟，是皮膚保護抗氧化劑維生素E的來源。

Sipping your sunscreen
可以喝的“防曬霜”

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.
喝咖啡能降低惡性黑色素瘤的風險。一項研究表明，喝四杯咖啡與惡性黑色素瘤發生率降低20%有關。

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，綠茶含有一種叫做兒茶素的有益多酚，可以防止皮膚曬傷，預防皮膚癌發生。