Adding red, yellow and orange coloured vegetables to your diet can reduce wrinkles, boost collagen and make you look younger.

在飲食中添加紅色、黃色和橙色蔬菜可以減少皺紋，增強膠原蛋白，讓你看起來更年輕。

These fruits and vegetables are rich in carotenoids, compounds that give carrots, mangoes and tomatoes their bright red and orange colour.

這些水果和蔬菜含有豐富的類胡蘿蔔素，胡蘿蔔、芒果和西紅柿的鮮紅和橙色就是由這種化合物形成的。

Other brightly coloured vegetables such as peppers and pumpkins also contain plenty of carotenoids.

辣椒和南瓜等其他顏色鮮豔的蔬菜也含有大量類胡蘿蔔素。

These pigments have been shown to boost your skin's collagen and moisture, improving wrinkles, skin plumpness and texture.

事實證明，這些色素能增強皮膚的膠原蛋白和水分，改善皺紋、皮膚豐滿度和膚質。

It's collagen that's key here as it's the protein that gives our skin its structure.

關鍵在於膠原蛋白，因為它是賦予皮膚結構的蛋白質。

As we age our bodies produce less of it which leads to wrinkles.

隨著年齡的增長，我們體內的這種物質會逐漸減少，從而導致皺紋的產生。

In one recent study on post-menopausal women, researchers found that eating half a cup of mango per day reduced both the size of existing wrinkles and the number of emerging ones after 16 weeks.

在最近一項針對絕經後婦女的研究中，研究人員發現，每天吃半杯芒果可以在 16 周後減少現有皺紋的大小和新出現皺紋的數量。

The study found that eating too much mango reduced those benefits.

研究發現，吃太多芒果會減少這些益處。

Those who gorged on mangoes showed an increase in wrinkles.

大吃芒果的人皺紋增多。

Scientists are not fully sure why but it could be due to the high sugar intake.

科學家還不完全清楚原因，但可能是由於攝入了大量的糖。

Fruits and vegetables also contain powerful antioxidants that help protect the skin from damage caused by pollution and sunlight.

水果和蔬菜還含有強大的抗氧化劑，有助於保護皮膚免受汙染和陽光的傷害。

While vitamin E can protect the skin from cell damage and ageing.

而維生素 E 可以保護皮膚免受細胞損傷和老化。

It's found in almonds, avocados, hazelnuts, pine nuts and many seed oils.

它存在於杏仁、鱷梨、榛子、松子和許多種子油中。

But of course genetic and lifestyle factors play a role such as protecting your skin from the sun, avoiding smoking and being active.

當然，遺傳因素和生活方式也有一定的影響，如保護皮膚免受陽光照射、避免吸菸和多運動。

So if we give ourselves a colourful diet every day, keep sugar in moderation and drink plenty of water we'll be sure to find that our skin and body benefits.

是以，如果我們每天都給自己提供豐富多彩的飲食，適量攝入糖分，並多喝水，我們一定會發現自己的皮膚和身體都會從中受益。