Jump to English

我們每個人都會多少有點「愛面子」，有時候會對塑身中心、美容課程、保養產品的宣傳動心，想著：「也許這一次，就可以把指甲、皮膚、頭髮的狀況救起來！」

但我們內心都知道：有這一次、就有下一次、還有下下一次、還有下下下一次⋯⋯。是不是其實這些都是「買安心」的？！

可能要改變的，不是只是掏出錢包而已呢？

指甲、皮膚、頭髮的健康和樣貌，除了基因的影響，當然還有每天的保養、防曬。
從飲食下手，也是治標的方法之一，才能從內而外真正地煥發光彩。

以下五種飲食、營養技巧，教你打造健康指甲、肌膚、頭髮：

1.    用水打造豐潤的肌膚

人體超過一半是由水組成，而且各種生理機能、肌膚水分的補充、營養素的傳輸到頭髮毛囊都需要水分的幫忙，所以皮膚、頭髮的健康首先當然要顧到水分。

水也是皮脂組成的基礎，皮脂是人體天然的保濕劑，幫助維持皮膚豐潤、有彈性；頭髮毛囊有得到足夠的水分也就可以長得更好、避免分岔或斷裂。

不要等到嘴巴覺得乾、甚至脫皮了才喝水，才能讓充沛的水分幫你撐起漂亮的肌膚和頭髮！

怎麼判斷水分攝取不足？

身體的水分不足的時候，皮膚可能就會比較乾燥、皮屑比較多、容易老化，而頭髮也可能會變得更脆弱、沒有光澤。

2.    用膳食纖維排毒、皮膚更光亮

膳食纖維的好處很多，可以協助身體排毒、帶走身體中的廢棄物，讓消化更順暢、促進腸道內好菌的生長。

消化改善了，頭髮和肌膚的營養吸收也能跟著改善，讓你看起來容光煥發、頭髮柔順光亮！

膳食纖維可以協助消化道蠕動 、使排便順暢，常見的高纖食物有：燕麥、藜麥、堅果、種子、水果、蔬菜、綠色葉菜、未精製的全穀雜糧 ( 如：糙米、地瓜、玉米、南瓜、全麥)。

怎麼判斷膳食纖維攝取不足？

健康的消化道、健康的腸道菌和皮膚健康息息相關，如果有你有濕疹、乾癬，或是覺得皮膚提早老化了，飲食可以多加點膳食纖維！

3.    用鈣、鋅、鐵、蛋白質鞏固強韌的頭髮和指甲

鈣、鋅、鐵、蛋白這些物質是頭髮、皮膚、指甲組成所需的基礎元素，所以多吃高鈣、高鐵、高鋅、高蛋白的食物，可以確保頭髮、皮膚、指甲的健康。

頭髮和指甲重要的組成物質就是蛋白質，有了蛋白質，頭髮和指甲才能長得更快、更健康。

而鈣質可以協助皮膚細胞汰換、更新，守護肌膚的健康。

鋅則可以促進毛囊的健康、協助肌膚細胞的修復。

鐵質則可以確保毛囊、指甲有足夠的氧氣供應，避免掉髮、指甲脆弱、斷裂。

總而言之，可以幫助維持頭髮、指甲、皮膚健康的食物包括：
瘦肉、魚類、乳製品、豆類、堅果、種子、綠色葉菜、未精製的全穀雜糧、*營養強化早餐燕麥片、家禽 ( 雞、鵝、鴨、火雞 )。

列了這麼多零零總總的食物，其實就是飲食要健康、均衡，才能有亮麗的秀髮、肌膚、指甲！

*營養強化食品：有額外添加營養素以增加營養價值的食品。

怎麼判斷鈣、鋅、鐵、蛋白質攝取不足？

如果鋅的攝取不足的話，可能會有掉髮、頭髮脆弱、傷口修復較慢的問題。
想要補充鋅的話，可以多吃蛋、肉類、海鮮、牡蠣。

缺鐵的話，指甲可能會容易碎裂、甲面有凹陷橫紋，嘴角也有可能會比較常破皮。要增加鐵質的攝取，飲食中可以加入牛肉、羊肉、肝臟。

身體缺鈣的話，常見的症狀有：皮膚癢、指甲脆弱。想讓身體有充足的鈣質，可以多吃乳製品、綠色葉菜、魚類、堅果、種子。

4.    用健康優質脂肪維持滑順亮麗的秀髮

現在我們都知道油脂有好的，也有壞的，好的油可以增加食物的香氣、口感、味道，更可以讓你從內到外都散發健康的光彩。

優質脂肪可以提供皮膚、頭髮、指甲需要的脂肪酸，協助維護細胞膜完整性、增強保濕能力、減少發炎，所以保養絕對不可以少了在飲食中加入健康的優質脂肪！

富含優質脂肪的食物有：酪梨、堅果、種子、油脂含量高的魚 ( 如：鮭魚 ) 。

富含脂肪酸的食物則包括：堅果、魚類、亞麻籽 ( 亞麻仁 )、非精製的全穀雜糧。 

怎麼判斷脂肪攝取不足？

當身體的必需脂肪酸不夠的時候，皮膚或頭皮可能就會比較乾燥、容易發癢。

5.    補充維生素 B 群把皮膚、頭髮、指甲保養一網打盡

維生素 B 群 ( 常被稱作「維他命 B 群」) 指的是人體無法合成的 8 種維生素，可以協助維持精神旺盛，B 群中每個維生素各自有各自的功能，能增進、維持皮膚和神經系統健康、維持能量正常代謝、細胞再生 。

因此，想要維護肌膚、頭髮的滑順光澤，B 群是少不了的。但重點是！我們的身體代謝 B 群的速度很快，所以「每天」一定都要確保有充分攝取 B 群。

B 群攝取要充足，飲食只要均衡、多樣就可以達到，或是也可以吃維生素 B 群綜合錠。

怎麼判斷 B 群攝取不足？

體內維生素 B2 ( 核黃素 ) 不足的話，可能嘴角會容易破皮、鼻翼旁產生皮膚炎s、同時皮膚會產生過量的油脂、有部分乾燥、脫皮的情形。

體內維生素 B3 ( 菸鹼素) 不足會造成皮膚發紅。

維生素 B6 不足的話，皮膚可能會起疹子或發炎。

要確保可以從飲食中攝取足夠的 B 群維生素，可以在每天的菜單中加入：肉類、雞、魚、肝臟、乳製品、蔬菜、水果、堅果、非精製的全穀雜糧。

看看盤子、照照鏡子！

想讓皮膚光亮、頭髮滑順、指甲漂亮，其實最簡單、也最省錢的方法就是改變飲食！選擇均衡、多樣的食物，並注意自己是否有營養素、維生素缺乏的症狀，這樣一來，不用花大錢做美容療程也能光彩亮麗！

好物清單

§ 桂格超能多穀力 - 黑芝麻 x 5 穀 | 每天用桂格無糖植物奶，含烤培的香濃燕麥、藜麥、蕎麥、大麥、黑麥補充優質脂肪、膳食纖維，幫助消化、促進新陳代謝，維持好氣色！

§ 桂格完膳高鈣配方| 高鈣、高優質蛋白配方，搭配鎂、鋅、銅、錳、菊糖幫助鈣質吸收，可室溫保存，隨時補給、指甲保養超輕鬆！

§ 桂格膠原高鐵奶粉 | 7 倍膠原蛋白新配方，加維生素 C 促進膠原蛋白形成、鐵質吸收。高鐵、低脂、添加維生素 B1、B2，維護肌膚、指甲健康，自信耀眼好光采！

<免責聲明>：本文章僅供參考，並不是專業的醫療建議，如果你有任何疑慮或特殊的身體狀況，請在食用補充品或補充劑或改變飲食習慣前諮詢專業醫療人員。

5 Nutritional Strategies for Glowing Hair, Skin, and Nails

You might find yourself longing for a stunning figure, flawless skin, luscious hair, and strong nails, believing they hold the key to confidence. You may be tempted by the allure of slimming centers or beauty retreats, expensive skincare products, or supplements. Stop for a moment, before you sign that money away: true beauty transcends mere surface appearances. A body nurtured and nourished from within offers the most radiant glow. Let's look at some foods that nourish your hair, skin, and nails.

Genetics play a significant role in determining skin quality, hair texture, and nail strength, and your daily skincare routine and sun protection steps are important. But, prioritizing internal nourishment is vital. Maybe you are wondering what food are good for hair and skin? How does my diet affect my skin and hair? Here, we uncover five dietary insights to enrich your skin, hair, and nails, paving the way for enduring good looks. 

1.      Water = Plump and Radiant Skin

Where’s your water bottle? Go on, take a big gulp! Even if you don’t have dried lips or a parched mouth right now, you might already be dehydrated! 

Adequate hydration is paramount for maintaining optimal skin and hair health. Water makes up a significant portion of our bodies and is essential for various physiological processes, including skin hydration and the transportation of nutrients to hair follicles. It also supports the production of sebum, the skin's natural moisturizer, helping to maintain its elasticity and suppleness. Additionally, proper hydration ensures that hair follicles receive sufficient moisture, promoting healthy growth and preventing breakage. 

Read Your Face

When we are dehydrated, our skin can appear dry, flaky, and prone to premature aging, while our hair may become brittle and lackluster. 

2.      Dietary Fiber = Detox = Clean and Clear Skin

Dietary fiber plays a pivotal role in promoting digestive health, which in turn can impact the condition of our hair and skin. Fiber-rich foods such as fruits, vegetables, whole grains, nuts, and seeds aid in regulating bowel movements and preventing constipation. When our digestive system is functioning optimally, it allows for the efficient absorption of essential nutrients, including those vital for hair and skin health.

One of the primary benefits of dietary fiber is its ability to support detoxification processes within the body. By binding to toxins and waste products, fiber helps to eliminate them from the system, preventing their buildup which can manifest in the form of dull skin and lackluster hair. Additionally, a clean digestive system ensures that nutrients are properly absorbed, allowing for their utilization in maintaining healthy skin and hair growth.

Read Your Face

A balanced gut microbiome is linked to overall skin health, so if you have eczema, psoriasis, or think you are experiencing premature aging, adding more fiber-rich foods to your diet may assist with this. Eat more oats, quinoa, fresh leafy greens, and nuts and seeds. 

3.      Protein, Calcium, Zinc, Iron = Strong and Shiny Hair and Nails

Foods rich in protein, calcium, iron, and zinc can help ensure that your hair, nails, and skin receive the essential building blocks they need to thrive.

Protein, being the building block of hair and nails, helps them grow faster and stronger. Calcium supports skin cell renewal and maintains the skin's integrity. Zinc contributes to healthy hair follicles and skin cell repair, while iron ensures adequate oxygen supply to hair follicles, preventing hair loss, nail breakage and brittleness.

Examples of such foods include lean meats, poultry, fish, dairy products, legumes, nuts, seeds, leafy green vegetables, whole grains, and fortified cereals. In other words, a healthy and balanced diet.

Read Your Face

Insufficient zinc intake can lead to slow wound healing, fragile hair, and hair loss. To boost zinc levels, include foods such as meat, eggs, seafood, and oysters in your diet. Similarly, a lack of iron may result in spoon-shaped nails and cracks at the corners of the mouth. To enhance iron intake, consider incorporating beef, lamb, and liver into your meals. A deficiency in calcium can lead to dry and itchy skin, and brittle nails. To add more calcium to your diet, you can have more dairy, leafy green vegetables, fish, nuts, and seeds.

4.      Healthy Fats = Glowing Skin, Happy Hair

Remember when people believed all fats were unhealthy? Thank goodness we know better now! Healthy fats help nourish your hair, nails, and skin, and they make food taste 1000x better.

Nourishing fats, like those abundant in avocados, nuts, seeds, and fatty fish such as salmon, supply vital fatty acids crucial for skin and hair health. Healthy fats support cell membrane integrity, enhance moisture retention, and diminish inflammation, fostering a healthy, radiant appearance.

Read Your Face

Not enough essential fats, including omega-3 and omega-6, can manifest as dry, itchy scalp and skin. Add foods rich in fatty acids into your diet, such as fish, nuts, flaxseeds (linseed), and whole grains.

5.      Vitamin B = The All-round Superstar

The 8 essential B vitamins are the fuel behind every process, from energizing your body to keeping your skin radiant and your hair fabulous. With roles in metabolism, nerve health, and cell regeneration, they're the secret ingredient for a glowing complexion. But here’s the kicker: your B vitamin tank is small, so you need to top it up daily.

While often grouped together, each B-vitamin has unique roles and functions within the body but often works together synergistically to support overall health and well-being. A balanced diet rich in a variety of foods ensures an adequate intake of all B vitamins. Or, you could consider taking a Vit B complex tablet, like this one. 

Read Your Face

Inadequate intake of vitamin B2 (riboflavin) may result in cracks at the corners of the mouth, waxy dermatitis around the nose creases, and a combination of oily skin with dry, flaky patches. A deficiency in vitamin B3 (niacin) can manifest as flushed, sunburnt-looking skin, while insufficient vitamin B6 intake may lead to skin rashes and dermatitis. To ensure sufficient B vitamin intake, incorporate whole grains, nuts, meat, liver, chicken, fish, eggs, dairy, fruits, and vegetables into your diet.

Mirror, Mirror on the Wall

After reading this article, it’s probably very apparent that the best approach to clean and clear skin, strong beautiful nails and shiny hair can be found on your plate. We keep saying a healthy balanced diet can radically change your life! And now you know it can also improve your complexion!

Check List:

§ Quaker 5 Grain Black Sesame Powder | Your go-to dairy-free, no-added-sugar drink of choice is made from carefully selected black sesame seeds, combined with roasted 5 grains - oats, quinoa, buckwheat, barley, rye, and plant milk powder. 

§ Quaker High Calcium Formula | This high protein and high calcium milk drink, with added magnesium, zinc, copper, manganese and inulin, for better absorption, can be stored at room temperature.  

§ Quaker Collagen Milk Powder with added Iron | With 7 times more collagen, added vitamin C and high levels of calcium, this low-fat, delicious milk powder ensures your skin and nails look amazing. 

Disclaimer: This article is for informational purposes only and does not substitute professional medical advice. If you have specific health concerns or conditions, consult with a healthcare professional before starting any new dietary regimen or supplement.