3. AVOCADO 鳄梨

One study published by The Journal of the American College ofNutrition found that people with higher intakes of olive oil hadfewer wrinkles than people with higher intakes of butter. Thereason: Butter is loaded with saturated fat, while olive oil is rich inmonounsaturates, the same essential fats that make up morethan 50% of the calories in an avocado. So why eat avocado overolive oil? Both are good, but avocados have the added bonus ofB vitamins, which also help to keep your skin looking vibrant and smooth.

一项在美国营养学院杂志上发表的研究发现：摄入量较高的橄榄油的人比摄入量较高的黄油的人皱纹更少。原因是：黄油具有饱和脂肪，而橄榄油中含有丰富的单一饱和油脂。同样，一只鳄梨中超过50％的热量由单一油脂构成。这就是为什么多吃鳄梨超过橄榄油？这两个都是好的，但有鳄梨富含维生素B，这也有助于保持你的肌肤活力和平衡。

Other monounsaturated-fat foods: olive oil, almonds, peanut butter

其它含有单一饱和油脂的食物：橄榄油  杏仁  花生酱