--- title: "打造美顏肌　哪些營養不可少？ - FoodNo1.com" description: "愛美人士除了使用外敷的保養產品外，由內而外的飲食調理更是重要；而想要打造美顏肌，應該要多攝取哪些營養呢？營養師建議，最重要的就是多喝水，其次則是應該要多攝取維生素C、E，以及鐵和茄紅素。 一定要有充足的水份營養師張斯蘭表示，人體組成有七成都是水份，所以想要有水嫩肌膚，一定要有充足的水份..." url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3221-2016-07-11-06-07-04.html" date: "2026-05-29T21:13:32+00:00" language: "zh-TW" --- # 打造美顏肌 哪些營養不可少？ No.1 Admin [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2016年6月30日 點擊數: 1990 ![](https://www.foodno1.com/images/obhealthno1/2016-07/86f043220b.jpeg) 愛美人士想要擁有美麗容顏，除了使用外敷的保養產品外，由內而外的飲食調理更是重要；而想要打造美顏肌，應該要多攝取哪些營養呢？營養師建議，最重要的就是多喝水，其次則是應該要多攝取維生素C、E，以及鐵和茄紅素。 #### 一定要有充足的水份 營養師張斯蘭表示，人體組成有七成都是水份，所以想要有水嫩肌膚，一定要有充足的水份，因為水份可以幫助排除體內廢物，還可以增加身體代謝，保持皮膚彈性；至於每天攝取水份以體重每公斤喝30cc為宜，如果體重為50公斤，每天至少要喝1500cc的水。 #### 維生素C+維生素E 維生素C、E是維持美麗肌膚很重要的元素，含維生素C多的水果有奇異果、芭樂及柑橘類，而含維生素E多的食物則是堅果；張斯蘭營養師指出，維生素C可以減少自由基傷害，幫助鐵質吸收，以及有助膠原蛋白生成，因而使肌膚保持彈性及預防黑斑產生；而維生素E則是可消除自由基、抗老化，但是維生素E是脂溶性，會儲存在體內，所以不要過量補充。 #### 鐵質+茄紅素 對於想要擁有美顏肌，可別忽略了鐵質與茄紅素。張斯蘭營養師強調，適當攝取含鐵質食物可以保有好氣色，牛肉、羊肉與深綠色蔬菜含量豐富；而茄紅素則是可以阻止自由基對細胞的破壞，以及抵抗紫外線對肌膚的傷害，減少黑色素細胞產生，尤其是番茄、西瓜、木瓜及紅蘿蔔中含量多。 - [ 南瓜 ](https://www.foodno1.com/component/tags/tag/%E5%8D%97%E7%93%9C.html) - [ 海鮮 ](https://www.foodno1.com/component/tags/tag/%E6%B5%B7%E9%AE%AE.html) - [ 易煮 ](https://www.foodno1.com/component/tags/tag/%E6%98%93%E7%85%AE.html) - [ 紅豆 ](https://www.foodno1.com/component/tags/tag/%E7%B4%85%E8%B1%86.html) - [ 秋葵 ](https://www.foodno1.com/component/tags/tag/%E7%A7%8B%E8%91%B5.html) - [ 蟲草花 ](https://www.foodno1.com/component/tags/tag/%E8%9F%B2%E8%8D%89%E8%8A%B1.html) - [ 潤肺止咳 ](https://www.foodno1.com/component/tags/tag/%E6%BD%A4%E8%82%BA%E6%AD%A2%E5%92%B3.html) - [ 秋季養生 ](https://www.foodno1.com/component/tags/tag/%E7%A7%8B%E5%AD%A3%E9%A4%8A%E7%94%9F.html) - [ 家庭湯水 ](https://www.foodno1.com/component/tags/tag/%E5%AE%B6%E5%BA%AD%E6%B9%AF%E6%B0%B4.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3221-2016-07-11-06-07-04.html#person", "url": "https://www.foodno1.com", "description": "FoodNo1.com 創立於 1999 年，是全球領先的中華美食與健康生活資訊平台。專注於推廣「855 密碼」健康飲食、原創食譜、香料百科及食材知識，致力於結合傳統智慧與現代科技，為全球華人提供專業的廚藝與養生指南。 (English Version for SEO: Founded in 1999, FoodNo1.com is a leading global platform for Chinese cuisine and healthy living. We specialize in the "855 Code" diet, original recipes, herb & spice encyclopedia, and ingredient knowledge, blending traditional wisdom with modern technology to provide professional culinary and wellness guidance.)", "alternateName": "foodno1", "address": { "@type": "PostalAddress", "addressCountry": "CA", "addressLocality": "Toronto" }, "email": "FoodNo1.com@gmail.com", "image": "https://www.foodno1.com/images/fno1/fno1_quicklogo.jpg", "sameAs": [ "https://www.facebook.com/foodno1.com1999", "https://www.youtube.com/@Foodno1-veo" ] } ``` ```json { "@context": "https://schema.org", "@type": "BreadcrumbList", "itemListElement": [ { "@type": "ListItem", "position": 1, "name": "FoodNo1 主頁", "item": "https://www.foodno1.com" }, { "@type": "ListItem", "position": 2, "name": "每日"3 餸一湯"", "item": "https://www.foodno1.com/foodno1dailyrecipes.html" }, { "@type": "ListItem", "position": 3, "name": "食譜分類", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir.html" }, { "@type": "ListItem", "position": 4, "name": "健康飲食", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html" }, { "@type": "ListItem", "position": 5, "name": "打造美顏肌　哪些營養不可少？", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3221-2016-07-11-06-07-04.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "打造美顏肌　哪些營養不可少？", "image": "https://www.foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "奇異果, 維生素C, 飲食, 鐵, 營養, 茄紅素, 張斯蘭, 營養師, 維生素E", "recipeCuisine": "中式料理", "recipeCategory": "打造美顏肌　哪些營養不可少？", "video": { "@type": "VideoObject", "name": "打造美顏肌　哪些營養不可少？", "description": "Meta Description", "thumbnailUrl": "https://www.foodno1.com/", "contentUrl": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3221-2016-07-11-06-07-04.html?markdown=1", "uploadDate": "2016-06-30T21:12:03-04:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2016-06-30T21:12:03-04:00", "dateCreated": "2016-06-30T21:12:03-04:00", "dateModified": "2016-06-30T21:12:03-04:00" } ```