7種富含維生素A的食物，對皮膚有益，防止感染

7種富含維生素A的食物，對皮膚有益，防止感染

Vitamins provide essential nutrients for the body and maintain health. In particular, vitamin A is one of the most beneficial vitamins for you to have healthy skin. Vitamin A affects the formation of skin cells. It regulates skin cell growth factors, promotes epidermal differentiation, inhibits androgen formation as well as inhibits sebaceous gland activity. Without vitamin A, your skin becomes flaky and can interfere with the secretion of mucus. The best way to get vitamin A is to include foods high in vitamin A.

維生素為身體提供必要的營養(yǎng)，維持健康。特別是，維生素A是對皮膚健康最有益的維生素之一。維生素A影響皮膚細胞的形成。它調(diào)節(jié)皮膚細胞生長因子，促進表皮分化，抑制雄激素的形成以及抑制皮脂腺的活動。沒有維生素A，你的皮膚會變得片狀，并會干擾粘液的分泌。獲得維生素A的最好方法是食用富含維生素A的食物。

Here are some foods high in vitamin A that are good for your skin and effectively prevent infections.

以下是一些富含維生素A的食物，對你的皮膚有益，能有效預(yù)防感染。

1. Tomatoes

西紅柿

Tomatoes are low in calories and many minerals and are also a good source of vitamin A. An average tomato will provide about 20% of the daily requirement of vitamin A. Tomatoes are also a great source of vitamin C and lycopene for your body.

番茄熱量低，富含礦物質(zhì)，也是維生素a的良好來源。一個普通的番茄能提供每日所需維生素a的20%。番茄還富含維生素C和番茄紅素。

2. Carrots

胡蘿卜

The vitamin A in carrots comes in the form of beta-carotene, a healthy antioxidant. Eating more carrots every day can improve your eye clarity. Carrots also contain high amounts of vitamins B, C, and K, fiber and magnesium. Eat frozen, cooked, or raw carrots to get the full benefits of them. Alternatively, you can also mix a few small carrots with a mix made of chicken, beans, oil, sesame, lemon, garlic, and a creamy buttery sauce for a healthy afternoon snack.

胡蘿卜中的維生素A以-胡蘿卜素的形式存在，它是一種健康的抗氧化劑。每天多吃胡蘿卜可以提高你的眼睛清晰度。胡蘿卜還含有大量的維生素B, C, K，纖維和鎂。食用冷凍的、煮熟的或生的胡蘿卜，充分享受胡蘿卜的營養(yǎng)。或者，你也可以用雞肉、豆類、油、芝麻、檸檬、大蒜和奶油黃油醬混合一些小胡蘿卜，這是一份健康的下午點心。

3. Bell peppers

燈籠椒

In addition to vitamin A, bell peppers also contain many carotenoids and antioxidants. It also fully meets the recommended vitamin A requirement in your daily diet. In summary, bell peppers are an excellent source of vitamin A. So add a few slices of chili to your dish to enhance its nutritional value and flavor. This versatile vegetable can be enjoyed with lettuce, eggs and pizza and pasta. You can even eat it with a vegetable and cream.

除了維生素A，燈籠椒還含有許多類胡蘿卜素和抗氧化劑。它也完全滿足你日常飲食中維生素A的推薦需求?？傊瑹艋\椒是維生素a的極佳來源，所以在你的菜中加入幾片辣椒可以提高它的營養(yǎng)價值和風(fēng)味。這種多才多藝的蔬菜可以和萵苣、雞蛋、披薩和意大利面搭配食用。你甚至可以和蔬菜和奶油一起吃。

4. Pumpkin

南瓜

Raw or cooked, pumpkins are a delicious and nutritious dish. This fruit contains a lot of beta-carotene, which is converted into vitamin A in the body. Pumpkins are also a good source of vitamin C, magnesium and fiber.

無論是生的還是熟的，南瓜都是一道美味又營養(yǎng)的菜肴。這種水果含有大量的-胡蘿卜素，可以在人體內(nèi)轉(zhuǎn)化為維生素a。南瓜還富含維生素C、鎂和纖維。

5. Liver

肝臟

Animal liver is rich in vitamin A. It is known to help in fixing skin problems. The liver is an amazing source of many essential vitamins and minerals.

動物肝臟富含維生素a。眾所周知，維生素a有助于解決皮膚問題。肝臟是許多必需維生素和礦物質(zhì)的神奇來源。

6. Sweet potatoes

紅薯

A single sweet potato provides a large amount of vitamin A needed for the day. Sweet potatoes are loved by many people for their delicious taste and high nutritional content. Sweet potatoes are believed to be the most abundant vitamin A-containing foods. It also provides enough nourishment to the skin cells and helps keep away infections. This is considered one of the best foods for healthy skin. Just slice the sweet potatoes and add some olive oil, salt, pepper and paprika, and then roast them for 20 minutes and you can enjoy the delicious, nutritious sweet potato slices.

一個甘薯就能提供一天所需的大量維生素A。紅薯因其美味的味道和高營養(yǎng)含量而受到許多人的喜愛。紅薯被認為是富含維生素a的食物。它還為皮膚細胞提供足夠的營養(yǎng)，幫助防止感染。這被認為是對皮膚健康最好的食物之一。將紅薯切片，加入橄欖油、鹽、胡椒粉和紅辣椒粉，然后烤20分鐘，你就可以享用美味、營養(yǎng)的紅薯片了。

7. Green leafy vegetables

綠葉蔬菜

Green leafy vegetables are loaded with nutrients such as calcium, iron, vitamins C and K. Green leafy vegetables can help eliminate skin-related disorders. Eating green leafy vegetables is very beneficial for health. Green leafy vegetables are low in calories, rich in nutrients and easy to prepare. Green leafy vegetables like spinach and kale are excellent sources of vitamin A. You should eat raw vegetables so that your body can absorb the important nutrients.

綠葉蔬菜富含鈣、鐵、維生素C和k等營養(yǎng)物質(zhì)。綠葉蔬菜有助于消除皮膚相關(guān)疾病。吃綠葉蔬菜對健康非常有益。綠葉蔬菜熱量低，營養(yǎng)豐富，易于烹飪。綠葉蔬菜如菠菜和羽衣甘藍都是維生素a的極佳來源。你應(yīng)該吃生蔬菜，這樣你的身體才能吸收重要的營養(yǎng)。

Above are some suggestions for you about the familiar foods high in vitamin A. You should regularly add these foods to your diet to protect your eyes and long-term health.

以上是一些關(guān)于你熟悉的高維生素a食物的建議，你應(yīng)該經(jīng)常添加這些食物到你的飲食中，以保護你的眼睛和長期健康。