Food for skin health

Aim

The skin has many functions including protection from the outer environment, regulating body temperature, protection against infections, and preservation of internal organs.

Skin damage can be caused by intrinsic factors such as genetics, skin aging, dry skin, and wrinkles, as well as extrinsic factors like UV radiation, pollution, and poor diet.

This review examined the impact of plant-based diets and functional foods that promote skin health.

The authors also investigated the gut-skin axis, the relationship between the gut microbiota and skin health, and its association with inflammatory skin diseases, such as psoriasis and acne. 

Skin diseases and plant-based diets

Psoriasis: Is a chronic immune mediated skin disease with characteristic scaly, erythematous plaques with well-defined margin lesions. It is not merely a skin condition; rather, it is a chronic inflammatory systemic pathology that impacts multiple organs and can significantly decrease quality of life. Dietary disorders such as obesity, metabolic syndrome, and cardiovascular disease are directly linked to psoriasis.

Case studies in this review discussed patients who, after switching to a whole-food plant-based diet, showed remarkable improvements in the severity of their psoriasis and even an absence of disease activity.

The addition of fruits to the diet has shown to be protective against psoriasis. Using plant-based diets as a potential therapeutic option for the management of some psoriatic patients is recommended. 

Acne: Acne is a chronic inflammatory skin disease that effects the pilosebaceous unit. Its prevalence is 9.4% worldwide, with teens being the most affected group, having a prevalence approaching 85%.

The development of acne is clearly linked to the consumption of milk and eggs. Consuming whole milk at least three days a week is significantly associated with moderate to severe acne (odds ratio [OR] = 2.36, 95% confidence interval [CI], 1.39–4.01).

In a prospective case-control study of 460 patients (230 with acne and 230 controls), patients with moderate to severe acne consumed considerably fewer vegetables than those with mild acne.

Functional foods for skin health

Almonds: In a randomised-blind trial including postmenopausal women, the women who were given an almond dose equal to 20% of their total caloric intake experienced a decrease in wrinkle severity and a decrease in facial pigmentation.

Mango: The depth and intensity of face wrinkles were reduced when 85g of mango was eaten four times a week; however, the opposite effect was seen when 250g was consumed.

Avocado: Daily consumption of one avocado for 8 weeks improved firmness and elasticity in a sample of 39 women. 

Gut-skin axis

Western diets have been shown to dysregulate the gut-microbiome axis. In contrast, plant-based diets have been shown to enhance the composition of the microbiome. Treating the microbiome with plant-based diets and supplements, like probiotics and prebiotics, may help create a diverse intestinal microflora and alleviate some skin conditions.

Diagram showing the gut-skin axis and the difference between Western and plant-based diets

Conclusion

Following a plant-based diet and maintaining it over time has demonstrated to have positive effects on skin including improving skin firmness, elasticity, decreasing skin pigmentation and facial wrinkles.

Skin microbiota is significantly regulated by components of the gut microbiome.

 Due to its antioxidant and anti-inflammatory properties, plant-based diets are fundamental to controlling inflammatory skin diseases such as psoriasis and acne.

Avocado, mango, and almonds are examples of plant foods that may be a non-pharmacological treatment option for specific skin conditions and skincare issues that have no unfavourable side effects. 

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