5) role of nutrition in healthy skin · 4/5/11 4 flavenoids • plant pigments with antioxidant...
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Role of Nutrition in Skin Health
Patrick Bitter, MD
The Role of Nutrition in Skin Health Patrick Bitter, MD
There are no potential conflict of interest relationships
germane to my presentation.
Speaker Bureau: Sciton, Allergan, Medicis
Why is Nutrition Important to Skin Health?
• “You are what you eat” • Skin is the largest most
neglected organ in the body
• Skin cells receive majority of nutrients via the bloodstream
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Why is Nutrition Important to Skin Health?
• Skin cells need vitamins, minerals, and essential amino acids that come from food
• Topical ingredients have limited penetration ability
• Nutrition has effect on mechanism of aging the body
• Poor nutrition can accelerate skin aging
Skin Nutrition Limitations
• Skin aging includes environmental damage from sun, pollutants, etc.
• Cannot achieve concentration of active ingredients via oral ingestion
• Substances that are safe topically are not safe for digestion
• Some substances are digested before reaching destination
Problems with SAD (Standard American Diet)
• Body does not get enough nutrients to feed cells
• Overfed and undernourished • Medications interfere with nutrient
absorption
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Antioxidants
• Free radical damage is cornerstone of aging mechanisms
• Antioxidants are effective in quenching free radicals – Water soluble act in
extracellular and intracellular fluid
– Fat soluble act in membranes
Skin Savvy Antioxidants
• Vitamin E • Flavenoids • Coenzyme Q 10 • Lipoic acid • Cysteine • Methionine
Vitamin E
• Fat soluble antioxidant • Protects cellular
membranes, lipoproteins
• Food sources – Nuts – Wheat germ – Whole grains – Green leafy vegetables
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Flavenoids
• Plant pigments with antioxidant properties • Create color in fruits, vegetables • Antioxidant, antiallergic, anti-carcinogenic,
antiviral, and antiinflammatory • Proanthocyanins and polyphenols important
to skin health – Grape seed extract – Green tea
Green Tea Study
• Either orally or topical applied green tea can reduce the risk of damage of UV light
• Reduces risk of skin cancer
Archives of Dermatology
Coenzyme Q 10
• Improves energy production in cells • Protects mitochondria from free radicals • “biomarker” of aging
– Level in cells correlates with aging and degenerative disease
• Food sources: beef, sardines, lamb, pork, raw broccoli and spinach
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Lipoic Acid
• Antioxidant, metal-chelating, and glucose-lowering properties
• Inhibits glycation and cross-linking, which causes wrinkles
• Best source is red meat; difficult to ingest enough to obtain skin benefits
• Supplementation appropriate
Cysteine & Methionine
• Amino acids containing sulfur • Antioxidant properties • Removal heavy metals from body • Food sources include beans, fish, liver, eggs,
nuts
Vitamins & Minerals
• Essential for optimal function of all organ systems
• Deficiencies especially damaging to skin
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Vitamins
• Vitamin B1 and Vitamin B2 • Vitamin B12
• Folate • Vitamin A • Vitamin C
Minerals
• Iron • Copper • Selenium • Zinc
Vitamin B1 & B2
• Thiamine and riboflavin • Necessary for energy
production • Deficiency manifests
as dermatitis • Result of processed
grains
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Vitamin B12
• Cyanobalamine • Essential for cell
division and neuron formation
• Found exclusively in foods of animal origin (meat, poultry, fish, dairy)
Folate
• Important for cell division
• Food sources include green leafy vegetables, beans, liver
Vitamin A
• Essential for normal life cycle of skin
• Vitamin A deficiency causes dry, wrinkled skin
• Food sources include eggs, organ meats, dairy products
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Vitamin C, Iron, Copper
• Essential for collagen synthesis
• Deficiency causes loss of skin resilience, problems with wound healing
• Vitamin C food sources include fresh fruit and vegetables
• Iron food sources include whole grains, meat
Zinc
• Works with Vitamin A to maintain and repair skin
• Provides strength, elasticity, and firmness to skin
• Promotes tissue growth • Deficiency causes reduced
infection resistance • Food sources: meat,
seafood, eggs, milk
Selenium
• Plays key role in the health of skin cells
• High selenium levels directly correlate to lower oxidative damage to skin cells that increase risk of skin cancer
• Oral doses of selenium in combination with copper, vitamin E & A could prevent sunburn cell formation
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Glycation
• Glucose can cause damage to cells by reacting with other molecules in body, known as glycation
• Glycation causes cross-linking which causes hardening of skin cells, resulting in skin damage, accelerated skin aging, and yellowing of the skin
• Diet should focus on carbohydrates with low glycemic effect
Low Glycemic Index Foods
• Low fat yogurt • Broccoli • Tomatoes • Grapes • Lentils/kidney beans • Whole wheat pasta • Greens
Inflammation
• With age, body reacts disproportionately to perceived injury or infection
• Inflammation sign of self protection and cellular water loss
• Inflammation causes cell damage, aging, poor immune response
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Anti-Inflammatory Foods
• Antioxidants – brightly colored fruits and vegetables
• Essential fatty acid (EFA) rich protein • Alpha linoleic and gamma linoleic acid • Sulfur containing foods
Alpha Linoleic Acid
• Works with antioxidants like vitamin C & E
• Important for growth • Prevents cell damage • Rids body of harmful
substances • Food sources: vegetables,
beans, fruits, flaxseed oil, canola oil, wheat germ
Gamma Linoleic Acid
• EFA in omega-6 family • Found in plant-based
oils • Also found in primrose,
black currant
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Foods Containing Sulfur
• Offer anti-inflammatory and detoxifying benefits
• Plays key role in collagen synthesis
• Food sources: garlic, onions, cruciferous vegetables, meat
Healthy Skin Diet
Pitcher of Health-Howard Murad, MD
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Fruits & Vegetables
• Base of pitcher • 3 or more fruit
servings/day • 5 or more vegetable
servings/day • Rich in
phytochemicals, healing antioxidants
• Serving size= ½ cup or baseball size
Whole Grains
• 4-8 servings/day • Serving size = one slice
whole grain bread or 1/3 cup cooked brown rice
• Avoid refine grain and carbohydrates
• Source of magnesium and selenium
Proteins
• 4-6 servings/day • Serving size = one
medium egg or 3 ounces meat
• Includes fish rich in omega-3 fatty acids, white-meat chicken, eggs, soy products, fat free and low fat dairy products, and legumes
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Proteins
• Avoid high saturated fatty meats and whole fat dairy products
• Provide amino acids which are building blocks for collagen and elastin, two substances necessary for keeping skin firm, smooth, and resilient
Healthy Fats
• 3-4 servings/day • Serving size = 1 teaspoon
oil or 6 almonds • Unsaturated fats such as
omega-3, -6, and -9 fatty acids
• Found in flaxseed oil, extra virgin olive oil, canola oil, natural-style nut butters, cold-water fish and nuts
Water
• Fluid ensure proper hydration of body and helps to prevent dry skin
• 6-8 glasses per day • Avoid coffee and colas;
caffeine is a diuretic
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Daily Supplements
• Multivitamin & Mineral – Comprehensive and balanced multivitamin and
mineral supplement formula containing all major vitamins, minerals, and trace minerals
• Antioxidant – stops free radical damage and reduce damage
from environmental stressors
Daily Supplements • B-Complex
– High potency B-complex supplement that provides all 8 essential B vitamins
• Thiamine B-1 • Riboflavin B-2 • Niacin B-3 • Pantothenic acid B-5 • Pyroxidine B-6 • Folic acid B-9 • Cyanocobalamin B-12 • Biotin B-7
Daily Supplements
• Essential Fatty Acid – Provides omega-3 fatty acids: can be in form of
fish oil, flaxseed oil, or ground flaxseeds added to food, or in capsule form
– Vegetarians or those not eating fish or taking fish oil supplements should add a microalgae-derived DHA supplement
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Daily Supplements
• Lecithin – Soy lecithin granules sprinkled or added to
foods, or liquid soy lecithin in capsule form • Glucosamine
– 1200 mg of either glucosamine sulfate or glucosamine hydrochloride every day
– Building blocks of epidermis and connective tissue
– Excellent for joint health and may help reduce wrinkles
Daily Supplements
• Calcium – For bone health – Most women should take 1000-1500 mg calcium
with vitamin D daily depending on dietary calcium intake
Special Dietary Considerations for Skin Conditions
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Acne
• Vitamin A: normalize production of excess skin cells that clog pores
• Vitamins B-1, B-3, B-6: tissue growth and repair
• Zinc: reduce inflammation of acne • Antioxidants (grape seed extract): reduce
inflammation from acne and free radicals
Menopausal Skin
• Melatonin: powerful antioxidant helps protect nuclear and mitochondrial DNA
• Glucosamine: heals and repairs dermis and connective tissue
• Gamma-aminobutyric acid: regulation of muscle tone
Stressed Skin • B vitamins, glucosamine, vitamin C, Coenzyme Q
10, pomegranate: tissue repair and healing • Co-Q 10, vitamin C, pomegranate: boost skin’s SPF • Oregano, tumeric: cell protection, anti-cancer
benefits • Zinc: relieves inflammation • EFA’s: strengthens skin cell membranes • Lecithin: makes cell membranes strong
(phosphatidylcholine)
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Key Foods for Skin Health