Eat 9 kinds of food regularly to get white and tender skin. Broccoli contains protein, sugar, fat, vitamins and carrots. Its nutritional content ranks first among similar vegetables and is known as the "Crown of Vegetables". Broccoli can enhance the skin's ability to resist damage and help maintain skin elasticity. How to eat: Broccoli has an outstanding taste, is crisp, tender and refreshing, has a delicious and fragrant flavor, and does not change color when exposed to heat. It can be stir-fried, served cold, or made into soup. It is a high-quality vegetable. Carrots are rich in sugars, proteins and multiple vitamins, of which beta carotene content is the highest, 30-100 times that of ordinary fruits and vegetables. Carotene has antioxidant effects and can protect the integrity of the structure and function of epithelial cells, helping to maintain the normal functions of skin cells and tissues, reduce skin wrinkles, and keep the skin moist and tender. How to eat: Carotene is fat-soluble and should be eaten with meat. You can stir-fry twice-cooked pork with carrots or stew it with meat. Soybeans are rich in vitamin E, which can not only destroy the chemical activity of free radicals, inhibit skin aging, but also prevent pigmentation. Soy isoflavones are phytoestrogens that are similar to estrogen and have estrogenic activity. They can delay the aging of female cells and keep the skin elastic. How to eat: Soybeans contain protease inhibitors, phytic acid and other substances that are not conducive to digestion. The absorption rate of direct consumption is only 65%. If you switch to soy products, the effect will be better. After soybeans are made into bean sprouts, they will also produce a certain amount of vitamin C, which has the effect of whitening the skin. Milk The iron, copper and vitamin A in milk have beautifying effects, can improve the activity of skin cells, delay skin aging, enhance skin tension, and eliminate small wrinkles. Milk also has a whitening effect and has always been a good beauty product for women. How to consume: Milk is best consumed half an hour before going to bed. Some people have difficulty digesting milk after drinking it. You can drink less milk first and then gradually increase the amount. Milk can also be used directly externally, but some people have allergies. Salmon The omega-3 contained in salmon oil is an essential fatty acid for the human body. It can improve the effect of antioxidant enzymes, eliminate bioactive substances that destroy skin collagen and moisturizing factors, prevent wrinkles, and prevent skin from becoming rough. How to eat: Eating salmon regularly can reduce wrinkles. However, when eating salmon, you must avoid sugar, control refined starch, and supplement vitamins and minerals, otherwise the wrinkle reduction effect will not be achieved. Kelp is an alkaline food that is rich in vitamins and minerals. Regular consumption can regulate the pH in the blood, lower blood lipids, regulate cholesterol, and prevent the skin from excessive secretion of oil. How to eat: When buying kelp, those with bright colors and crisp and hard texture are generally chemically processed and cannot be eaten. Kelp is easily contaminated by heavy metals during production and processing, so soak it in water before cooking and be sure to clean it. Kiwi fruit is rich in vitamin C, which can interfere with melanin production, prevent pigmentation, keep skin white, and help eliminate freckles on the skin. How to eat: Since kiwi fruit is cold in nature, people with cold spleen and stomach should eat it with caution. People with frequent diarrhea and frequent urination should not eat it. Patients with menorrhagia and threatened abortion should also avoid eating it. Some people may be allergic to kiwi fruit. If you are allergic, you must not use it again. Tomatoes contain carotene and lycopene, which help smooth wrinkles and make the skin tender and smooth. Eating tomatoes regularly is less likely to cause dark circles and sunburn. How to consume: Lycopene and carotene are both fat-soluble and have low absorption rate when eaten raw. However, the absorption rate is higher when fried with eggs or made into soup. Tomatoes can also be used externally. Mash the juice of fresh ripe tomatoes and add a little sugar. Use it on the face every day to make the skin delicate and smooth. Meat skin is rich in collagen and elastin, which can plump cells, reduce wrinkles, and enhance skin elasticity. How to eat: The fat content of meat skin is very high. When eating meat skin, it is best to reduce the fat content in other foods, otherwise it will easily lead to excessive fat intake and lead to obesity