维生素C和赖氨酸:二种保持肌肤靓丽的营养素

Vitamin C and Lysine The Two Nutrients That Really Matter For Beautiful Skin

　

 

最近人们对在我们的饮食中添加胶原蛋白以促进健康和年轻的外表很感兴趣。典型的建议是食用动物来源的胶原蛋白粉或骨汤。

 

但实际上还有另一种方法可以从内而外地提升美，那就是便宜、安全、完全不含动物产品。这一切都从了解一些基本的营养知识和如何吃才能产生健康的胶原蛋白开始。

 

胶原蛋白是什么?

胶原蛋白是在皮肤、韧带、软骨、骨骼和牙齿等组织中形成结缔纤维的蛋白质。胶原蛋白也是一种细胞内的“胶水”，为血管、骨骼以及心脏、肾脏和肝脏等器官提供支撑、形状和体积。

 

胶原纤维能保持骨骼和血管的强壮，并有助于将牙齿固定在牙龈上。胶原蛋白是人体中最丰富的蛋白质，它所占的重量比所有其他蛋白质的总和还要多。

 

为了使胶原蛋白变得更强壮，使皮肤更健康，容光焕发，清洁动脉，有必要补充充足的维生素C和赖氨酸和脯氨酸这两种氨基酸。脯氨酸可以由其他氨基酸制成，所以这两个关键的成分就是维生素C和赖氨酸。如果你有足够的C和赖氨酸，你可以制造大量的原胶原，然后转化成不同类型的胶原蛋白，以帮助改善你的皮肤和外观。

　

 

很少有人知道人类是仅有的四种不能自行生产大量维生素C的动物之一。数百万年前，我们失去了将葡萄糖转化为维生素C的能力(还有亚人类灵长类动物、豚鼠和果蝠)。

 

现在，我们的膳食维生素C是我们为皮肤和心脏健康制造健康胶原的唯一来源。今天，政府的指导方针建议我们每天摄入75到90毫克的维生素C。为什么?数百年前水手死于坏血病的经验表明，只有少量的维生素C才能防止坏血病的全面爆发。但这是否足以达到最佳的健康和容光焕发的肌肤呢?事实上,它不是。

 

有充分的证据表明，制造胶原蛋白、维生素C和赖氨酸的足够的天然成分可以保护皮肤免受损害，延缓衰老。研究还表明，维生素C可以保护皮肤免受太阳辐射的伤害。

 

此外，有新的令人振奋的医学证据表明，动脉损伤导致斑块和堵塞是由于维生素C摄入量不足，加上一种叫做脂蛋白(a)的胆固醇亚微粒的遗传过量。

　

　

 

如何为美丽的肌肤和健康的心而食

确保你每天都能摄取足够的赖氨酸和维生素C，你就能享受到丰富的胶原蛋白，从而拥有健康的心脏和容光焕发的肌肤。

 

通常推荐的赖氨酸含量在每天2到3克之间。值得庆幸的是，有相当多的植物资源。豆类，如豌豆和小扁豆是赖氨酸最好的素食来源。例如，一杯煮熟的小扁豆含有1200毫克赖氨酸。豆制品，如豆腐、豆豉和豆粉也是素食者的好选择。半杯豆腐提供582毫克赖氨酸。和½杯干烤杏仁含有821毫克的赖氨酸。而最丰富的赖氨酸植物来源小麦胚芽，每一100克小麦胚芽含有高达30克的氨基酸，其中赖氨酸的比例高达18.5%.

　

 

维生素C很容易从植物中找到。我建议你的目标是每天摄入2克或2000毫克。柑橘类水果如橙子、葡萄柚、酸橙和柠檬都是维生素c的极佳来源。许多非柑橘类水果也被高度评价为维生素c的来源，如番木瓜、草莓、菠萝、猕猴桃、哈密瓜和覆盆子。小红莓、蓝莓和西瓜都是很好的来源，而苹果、梨和香蕉则是不错的选择。

 

绿色也很好的维生素c来源和夏季和冬季南瓜、青豆、胡萝卜,和一些药草和香料也含有维生素c。最后,我选择每天添加2 - 3克的中性抗坏血酸作为早晨的奶昔粉来确保我有足够的组件丰富的胶原蛋白和一个健康的身体。

 

 

　

　

The Two Nutrients That Really Matter For Beautiful Skin

 

There's been a lot of interest lately in adding collagen to our diets to promote health and a youthful appearance. The typical recommendation is to consume collagen powders or bone broth from animal sources.

 

But there's actually another path to enhancing beauty from the inside out that is inexpensive, safe, and completely free of animal products. It all starts with understanding a few basics of nutrition and how to eat for healthy collagen production.

What Is Collagen?

Collagen is the protein that forms connective fibers in tissues such as skin, ligaments, cartilage, bones, and teeth. Collagen also acts as a kind of intracellular “glue” that gives support, shape, and bulk to blood vessels, bones, and organs such as the heart, kidneys, and liver. Collagen fibers keep bones and blood vessels strong and help to anchor our teeth to our gums. As the most abundant protein in the body, collagen accounts for more mass than all the other proteins put together.

 

To make strong collagen for healthy, glowing skin and clean arteries, it's necessary to have ample supplies of vitamin C and two amino acids, lysine and proline. Proline can be made from other amino acids, so the two key components are really vitamin C and lysine. If you have enough C and lysine, you can make ample amounts of procollagen that then gets converted to the different types of collagen to help enhance your skin and appearance.

 

Few people know that humans are one of only four animals that cannot manufacture large amounts of vitamin C on their own. Many millions of years ago, we lost all ability to convert glucose to vitamin C (along with subhuman primates, guinea pigs, and fruit bats).

 

Now, our dietary vitamin C is the only source we have to make healthy collagen for our skin and heart health. Today, government guidelines recommend that we ingest 75 to 90 mg of vitamin C daily. Why? The experience hundreds of years ago with sailors dying of scurvy demonstrated that only a small amount of vitamin C was required to prevent full-blown scurvy. But is it enough to achieve optimal health and glowing skin? Indeed, it is not.

 

There's ample evidence that adequate natural components of making collagen, vitamin C and lysine, can protect the skin from damage and slow aging. Research also suggests that vitamin C protects the skin from damage from solar radiation.

 

Plus, there's new and exciting medical evidence that damage to arteries resulting in plaque and blockage is due to deficient vitamin C intake, combined with a genetic excess of a cholesterol subparticle called lipoprotein(a).

 

How to Eat for Beautiful Skin & a Healthy Heart

By making sure you get enough lysine and vitamin C every day, you can enjoy abundant collagen for a healthy heart and glowing skin.

 

The typically recommended amount of lysine is in the range of 2 to 3 grams a day. Thankfully, there are quite a few plant-based sources. Legumes, such as peas and lentils are the best vegetarian sources of lysine. For example, 1 cup of cooked lentils contains 1,200 milligrams of lysine. Soy products, such as tofu, tempeh, and soybean flour are also good options for vegetarians. One-half cup of firm tofu provides 582 milligrams of lysine. And ½ cup of dry roasted almonds contains 821 milligrams of lysine.

 

Vitamin C is easy to find in plant-based sources. I recommend a goal of getting around 2 grams, or 2,000 mg a day. Citrus fruits such as oranges, grapefruits, limes, and lemons are excellent sources of vitamin C. Many non-citrus fruits are highly rated sources as well, such as papaya, strawberries, pineapple, kiwifruit, cantaloupe, and raspberries. Cranberries, blueberries, and watermelon are examples of very good sources, while apples, pears, and bananas are in the good category.

 

Greens are also excellent sources of vitamin C. And summer and winter squash, green beans, carrots, and some herbs and spices also contain vitamin C. Finally, I choose to add 2 to 3 grams a day of buffered ascorbic acid as a powder in my morning smoothie to ensure I have adequate components for abundant collagen and a healthy body.

 

https://www.mindbodygreen.com/0-24055/the-two-nutrients-that-really-matter-for-beautiful-skin.html

　

Food Sci Biotechnol, 2017 Nov 22
Inhibitory effect of vitamin C on intrinsic aging in human dermal fibroblasts and hairless mice
Jae-Hong Jeong 1, Mi-Bo Kim 1, Changhee Kim 1, Jae-Kwan Hwang 1
Department of Biotechnology, College of Life Science and Biotechnology, Yonsei University, Seoul, 03772 Korea.

Vitamin C significantly reduced senescence-associated β-galactosidase (SA-β-gal) activity, with both the suppression of cell-cycle inhibitors (p53, p21, p16, and pRb) and stimulation of cell-cycle activators (E2F1 and E2F2). Vitamin C also effectively attenuated the hyperactivation of the phosphatidylinositol 3-kinase (PI3K)/protein kinase-B (AKT) signaling pathway. The expression of the longevity marker, the mammalian target of rapamycin (mTOR), was down-regulated by vitamin C while the expressions of forkhead box O3a (FoxO3a) and sirtuin1 (SIRT1) were up-regulated by vitamin C. In the middle-aged (MA) mice, oral administration of vitamin C significantly inhibited wrinkle formation, skin atrophy, and loss of elasticity through increasing collagen and elastic fiber. The increase in transepidermal water loss and the decrease in skin hydration were recovered by vitamin C treatment in the MA mice. Overall, vitamin C effectively prevents cellular senescence in vitro and in vivo suggesting it has protective potential against natural aging of the skin.

Keywords: Cellular senescence; Hairless mice; Intrinsic aging; Vitamin C.

Inhibitory effect of vitamin C on intrinsic aging in human dermal fibroblasts and hairless mice - PubMed
https://pubmed.ncbi.nlm.nih.gov/30263780/