吃得到的美麗 Nutrients That Improve Appearance

「人如其食(You are what you eat)」，這句話最早是出自十八世紀法國作家薩瓦蘭(Jean-Anthelme Brillat-Savarin)。 這句話如果套用在營養學，意思就是如果你希望健康美麗，就要吃「好」的食物！

這裏就簡單介紹幾種營養補充劑，讓你由内到外更健康美麗！

改善頭髮、皮膚和指甲的維他命營養補充劑
維他命B雜可喻為美容維他命
市面上維他命B雜產品種類繁多， 最好選擇活性B雜維他命。 而其中的維他命B6對皮膚和頭髮健康尤為重要。

生物素對頭髮和指甲的神奇效力
生物素是一種類似維他命的化合物， 補充足夠生物素可以讓頭髮質量和指甲強度產生顯著分別。 很多自然療法醫師建議每天服用5,000微克（mcg）以達到顯著效果。

用維他命C對抗自由基
維他命C有助於保護皮膚免受紫外線輻射的傷害。在一項德國臨床研究中，每天使用維他命C四周可以使皮膚的自由基清除能力加強22％。研究結果表明， 維他命C可以在服用後瞬間發揮作用， 而相應調高服用量後， 功效倍增。

葡萄籽精華保護皮膚預防過早衰老
葡萄籽提取物含有稱為低聚原花青素（OPC）的化合物。 OPCs是超強效抗氧化劑，並具有其他美容特性。研究表明，葡萄籽具有減少炎症和保護皮膚免於過早衰老的能力。

科學研究表明，葡萄籽提取物具有與膠原蛋白結合的能力，使其能夠促進肌膚更年輕及具彈性。

薑黃素和乳香減少皮膚炎症和紅腫
薑黃素和乳香可以緩解疼痛，它們還可用於減少皮膚發紅和炎症性皮膚病。

此外，薑黃素也有助減少皮膚病，如牛皮癬，濕疹甚至皮膚癌等。

矽膠(二氧化矽)幫助製造膠原蛋白
二氧化矽是健康頭髮、皮膚和指甲不可或缺的重要營養素。二氧化矽對於膠原蛋白的產生至關重要，而頭髮、皮膚和指甲正是身體中含有最多膠原蛋白的部分。

膠原蛋白不足可導致指甲脆弱、生長緩慢、頭髮質量差和皮膚鬆弛。增加二氧化矽的攝入量可以增加膠原蛋白的產生，效果極佳，它甚至可以減少暗瘡爆發 。

Omega 3和Omega 7促進頭髮生長
深海魚油所含的 Omega 3脂肪酸已被證明可以促進毛髮生長和改善密度，並舒緩皮膚乾燥。它們同時具有抗炎作用。

沙棘果中蘊含Omega 7脂肪酸。這種稀有的脂肪酸摻入細胞壁後，讓細胞保持充足水分，皮膚更具彈性更潤滑。

美容營養素
以上提到的各種營養素具有臨床認證， 服用後外觀明顯得到改善，值得一試。

Nutrients That Improve Appearance

Vitamins & Supplements for Hair, Skin & Nails
B Vitamins for Beauty
It’s important to select B vitamins in the active (sometimes called methylated) form. Vitamin B6 is especially important to healthy skin and hair, so make sure you consider pyridoxal-5-phosphate, or the P-5-P form of B6 for most consistent results.

Biotin for Strength in Hair & Nails
Biotin is a vitamin-like compound that can make a measurable difference in hair quality and nail strength. Dosage is important. Many integrative practitioners recommend up to 5,000 micrograms (mcg) a day to see significant results.

Fight Free Radicals with Vitamin C
Vitamin C helps protect the skin from damage by UV radiation. In a German clinical study, using vitamin C daily for four weeks was shown to increase the free radical-scavenging activity of the skin by 22 percent. Results of the study showed that the vitamin C went to work rapidly, and the benefits increased with higher doses of vitamin C.

Protect Skin From Premature Aging with Grape Seed
Grape seed extract contains compounds called oligomeric proanthocyanins (OPC). OPCs are super-potent antioxidants and have other beauty-specific benefits as well. Research has shown that grape seed has the ability to reduce inflammation and protect the skin from premature aging.

Scientific studies have shown that grape seed extract has the ability to bond with collagen, allowing it to promote youthful skin and elasticity.

Curcumin & Boswellia For Reducing Skin Inflammation & Redness
Curcumin & Boswellia are able to relieve pain, they are also useful for reducing skin redness and inflammatory skin disorders.

Curcumin also improves collagen deposition and vascular density, especially in wounds and injuries. Additionally, curcumin has shown promise at reducing skin conditions such as psoriasis, eczema, and even skin cancer.

Create Collagen with Silica
Silica is a very important nutrient for healthy hair, skin and nails. Silica is critical to collagen creation, and our hair, skin, and nails are some of the highest collagen-containing parts of our body.

Reduction in collagen results in brittle, slow growing nails, poor hair quality, and sagging skin. Increasing intake of the mineral silica can increase collagen production with excellent results. It may even lessen acne breakouts.

Support Your Hair Growth with Omega 3 & Omega 7
Omega 3 fatty acids from cold-water fish have been shown to support hair growth and thickness, as well as reduce dry skin. They are also anti-inflammatory.

There is another omega fatty acid found in sea buckthorn berries called omega 7. This rare omega is incorporated into cell walls and is good at holding on to water. If the cells are better hydrated, skin appearance is enhanced.

Nutrients for Beauty
There are certainly clinically demonstrated nutrients that can make a significant difference in appearance, including those parameters we identify as “beauty.” There is no one beauty nutrient; rather, an array of beneficial herbs, vitamins, and oils each address different aspects of hair, skin, and nail health. Putting together a protocol of effective products can result in visible differences.

Sources:
“Association of vitamin B-6 status with inflammation, oxidative stress, and chronic inflammatory conditions: The Boston Puerto Rican Health Study” by J. Shen et al., Am J Clin Nutr, 2/10

“Biotin and biotinidase deficiency” by J. Zempleni et al., Expert Rev Endocrinol Metab, 11/1/08

“Brittle nails: response to daily biotin supplementation” by L.G. Hochman et al., Cutis, 4/93

“A case-control study of Panicum miliaceum in the treatment of cancer chemotherapy-induced alopecia” by G. Gardani et al. Minerva Medi, 12/07

“Dietary silicon intake and absorption” R. Jugdaohsingh et al.. Am J Clin Nutr, 2002

“Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair” by R.R. Wickett et al., Arch Dermatol Res, 12/07

“Human skin condition and its associations with nutrient concentrations in serum and diet” by E. Boelsma et al., Am J Clin Nutr, 2003

“Effect of zinc deficiency on blood glutathione levels” by B.J. Mills et al., J Nutr, 6/81

“Effects of oral supplementation and topical application of supercritical CO2 extracted sea buckthorn oil on skin aging of female subjects” by B. Yang et al., J Appl Cosmetol, 1-3/09

“Inflammation causes tissue-specific depletion of vitamin B6” by E.P. Chiang et al., Arthritis Res Ther, 2005

“Innate immunity: A crucial target for zinc in the treatment of inflammatory dermatosis” by A. Brocard et al., J Eur Acad Dermatol Venereol, 1/24/11

“Mackerel-derived fermented fish oil promotes hair growth...” by J.I. Kang et al., Int J Mol Sci, 9/14/18

“Nutritional skin care: Health effects of micronutrients and fatty acids” by E. Boelsma et al., Am J Clin Nutr, 2001

“Oral supplementation with fish oil reduces dryness and pruritus...” by R.C. Barcelos et al., J Dermatol Sci, 9/15

“The role of lipoxygenases in pathophysiology; new insights and future perspectives” by R. Mashima and T. Okuyama, Redox Biol, 12/15

“Treatment of brittle fingernails and onychoschizia with biotin: scanning electron microscopy” by V.E. Colombo et al., J Am Acad Dermatol, 1990

“Xenobiotics in vitro: The influence of L-cystine, pantothenat, and miliacin on metabolic and proliferative capacity of keratinocytes” by D.H. Obrigkeit et al., Cutan Ocul Toxicol, 2006

“Zinc deficiency and the prolonged accumulation of zinc in wounds” by A. Senapati, Br J Surg, 7/85

補充適當營養 靈魂之窗有保障 Common Eye supplements

以下簡單介紹一下常見的眼部營養補充劑：

1.）葉黃素和玉米黃素

綠葉蔬菜含有葉黃素和玉米黃素，例如羽衣甘藍和菠菜等。橙色和黃色的水果蔬菜中也含有一定濃度的葉黃素和玉米黃素。研究發現每天攝取葉黃素10毫克和玉米黃素2毫克有助維持眼睛健康。

2.）蝦青素

蝦青素來自一種叫做雨生紅球藻的微藻， 遇上乾旱環境這種微藻便會產生豐富的蝦青素自我保護，免受強烈紫外線侵害 。 由於蝦青素的抗氧化功能比玉米黃素和葉黃素更強，因此許多研究人員認為蝦青素是針對眼睛的最佳抗氧化劑。

3.）維他命D

維他命D對乾眼症有保護作用。研究發現，身體缺乏維他命D有機會引致眼部退化， 嚴重者甚至會導致失明，並誘發眼部的自身免疫力疾病。 營養學家建議服用維他命D同時 ， 最好也服用檸檬酸鎂，因為維他命D需要有足夠的鎂才能在腎臟轉化和被利用。

4.）鎂補充劑

臨床研究證實鎂補充劑可降低眼壓 （IOP）。在一項臨床研究中顯示，10名青光眼患者每天服用121.5 毫克鎂，持續一個月後，眼部的血液供應量和視力得到明顯改善。

5.）維他命E

維他命E是一種強效抗氧化劑，有助保護眼部細胞免受自由基引起的氧化損傷。建議每天服用200-400 IU的維他命E.

6.）銀杏葉提取物

銀杏葉提取物或有助患有青光眼但眼壓正常人士改善視力和預防眼睛受損。根據另一項研究顯示，銀杏葉可以改善眼部微絲血管循環，從而有助治療青光眼。

7.）維他命A、β-胡蘿蔔素和鋅

維他命A和胡蘿蔔素有助保護眼睛免受感染，預防眼睛乾澀和夜盲症等。鋅有助保護免疫系統功能和促進維他命A的吸收。同時減少眼睛的氧化損傷。

8.）奧米加-3脂肪酸（DHA和EPA）

研究顯示DHA和EPA對乾眼症和黃斑退化症有改善作用，並有助促進眼內液體流通，降低眼壓高風險。

9.）葡萄籽

葡萄籽提取物提供了兩種抗氧化劑~ 原花色素和低聚原花色素，可降低各種退化性眼疾的風險。

10.）生物類黃酮

生物類黃酮有助保護血管，包括視網膜中的微細血管，並有助改善眼睛的血液循環。

Main Dietary Nutrients & Nutritional Supplements To Promote Eye Health

1.) Lutein and zeaxanthin are primarily found in green leafy vegetables, with kale and spinach. Lower concentrations of both nutrients are also found in orange- and yellow-coloured fruits and vegetables. Studies have found health benefits for lutein at a dose of 10 mg per day, while for zeaxanthin at 2 mg per day.

2.) Astaxanthin is produced by the microalgae Haematococcus pluvialis when its water supply dries up, forcing it to protect itself from UV radiation. Astaxanthin is far more powerful an antioxidant than both lutein and zeaxanthin. Many researchers believe it to be the most powerful antioxidant for eye health.

3.) Vitamin D has a protective role in the development of dry eyes and its deficiency appears to be linked with higher risk of blindness and age-related eye degeneration as well as with autoimmune conditions that affect eyes. You are recommended to take with magnesium citrate as vitamin D requires magnesium for its conversion in kidneys.

4.) Magnesium supplements have been shown to lower intraocular eye pressure (IOP). In a clinical study, 10 gaucoma patients were given 121.5 mg magnesium twice a day for a month. After a month the blood supply to the eye and their field of vision improved.

5.) Vitamin E is a powerful antioxidant that contributes to the protection of the eye cells from oxidative damage caused by free radicals. About 200-400 IU of vitamin E per day is recommended.

6.) Ginkgo biloba extract appears to improve preexisting visual field damage in some patients with Normal Tension Glaucoma. According to another study,Ginkgo biloba improves ocular blood flow, indicating its potential therapeutic benefits in the treatment of glaucoma.

7.) Vitamin A and beta-carotene help protect the eyes from infections, prevent dry eyes and night blindness. Zinc contributes to the normal immune system function and absorption of vitamin A. It also assists various antioxidants in reducing oxidative damage in the eyes.

8.) Omega-3 fatty acids (DHA & EPA) have shown to be beneficial for individuals with dry eye syndrome and macular degeneration. It may also help proper drainage of intraocular fluid from the eye, decreasing the risk of increased eye pressure.

9.) Grape Seed is a source of two powerful antioxidants proanthocyanidins and oligomeric proanthocyanidins that are known to reduce the risk of various degenerative eye problems.

10.) Bioflavonoids protect blood vessels, including delicate capillaries in the retina and help improve blood circulation in the eye.