Whole-Food Plant-Based (WFPB) Diet and the Skin
AC Skin Health provides this summary of the article written by Solway J, McBride M, Haq F, Abdul W, Miller R. published at the Journal of Clinical and Aesthethetic Dermatolology May 2020.
Diet and Dermatology: The Role of a Whole-food, Plant-based Diet in Preventing and Reversing Skin Aging – A Review
WHAT IS WHOLE-FOOD PLANT-BASED DIET?
Kaiser Permanente defines a whole-food, plant-based (WFPB) diet as, “an eating plan that includes lots of plant foods in their whole, unprocessed form, such as vegetables, fruits, beans, lentils, nuts, seeds, whole grains, and small amounts of healthy fats. It does not include animal products, such as red meat, poultry, fish, dairy, or eggs. It also does not include processed foods or sweets.”
BENEFITS OF WFPB DIET
- Lengthens telomeres which results in reversal of the aging process of DNA
- Proven to prevent and reverse leading chronic diseases in the US such as coronary artery disease
- Reduces amount of gerontotoxins
- Increases amount of antioxidants
- Provides the nutrients, vitamins and minerals to maintain cell health
- Excludes high amount of saturated fat from animal products which can damage cells
- Inflammation is a major culprit of many common dermatologic conditions, including accelerated skin aging.
IMPLICATIONS OF SKIN AGING
- Cosmetically poor appearance
- Affects skin fucntions such as skin permeability, angiogenesis, lipid and sweat production, immune function, and vitamin D
- Impaired wound healing, skin atrophy, vulnerability to stimuli, development of benign and malignant lesions
GERONTOTOXINS
Gerontotoxins is a contributor of inflammation to our body. These toxins accumulate within the skin and can cause a rapid stiffening of collagen, elastin, vitronectin, and laminin. This can present clinically as skin ulcers and delayed skin healing.
Meat and processed foods contained the highest number of AGE units.
Cooking foods using high, dry heat (e.g. roasting, grilling) appeared to increase AGE content.
ROLE OF ANTIOXIDANTS IN SKIN HEALTH
Antioxidants exist to neutralize and mitigate ROS through the donation of electrons.
On average, plant foods contain 64 times more antioxidants than animal products.
Green vegetables (because of chlorophyll) contain the highest amount of antioxidants among vegetables.
Berries contain the highest amount of antioxidants of any fruit
Darker colors in plant food translate to more antioxidants.
VITAMIN E: PRIMARY ANTIOXIDANT
Aka tocopherol, alpha tocopherol most biologically active source of vitamin E in the skin
Terminate lipid radical chain reactions, stabilizing cell membranes against dAmage by phospholipase A, free fatty acids and lysophospholipids
Prevent damage from oxidative stress
Vitamin C, CoQ10 and glutathione can recycle the oxidized form of vitamin E
VITAMIN C: SECONDARY ANTIOXIDANT
L-ascorbic acid
Important role in collagen production, wound healing
Promote fibroblast proliferation, migration and replication of base excision repair of potentially mutagenic DNA lesions
VITAMIN A: TERTIARY ANTIOXIDANT
Quenches singlet oxygen species
CHLOROPHYLL AND COQ10
Chlorophyll blocks damage to DNA from carcinogens
POLYPHENOLS
Fruits and plant-derived breverages – fruit juice, tea, coffee, red wine, vegetables, cereals, chocolate, dry legumes
Antioxidant and potential prevention of certain cancers and cardiovascular, neurodegenerative diseases
ZEAXANTHIN
Lutein – antioxidant to prevent wrinkles and improve skin hydration
ROLE OF FATTY ACIDS IN PROTECTING AGAINST SKIN AGING
PUFA particularly EPA and DHA modulate and reduce skin inflmammation
ALA reduces senile dryness and skin atrophy – ALA is precursor of EPA and DHA
MUFA olive oil, potential prevent severe skin aging
Eat healthy and be merry. One of the solutions to aging is here, and it is as basic as what you eat.
Cheers to healthy skin!
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