At Bend, we’re all about creating beauty you can see, and feel from the inside out. Diet is one of the greatest contributors to a radiant complexion – and in this post, we’re continuing our series on the best foods to eat to maintain a healthy complexion.
Walnuts have a unique nutrient profile compared to all other nuts (1). They’re helpful for your microbiome, which we know is heavily connected to skin health! Eating walnuts promotes biodiversity and enriches the microbiome by increasing good and decreasing bad bacteria. It also reduces production of toxic and inflammatory secondary bile acids as measured in a R, PC trial including healthy men and women. These benefits were ascribed to nondigestible material from walnuts, mainly ellagitannins and fiber polysaccharides (2).
Leafy Green Vegetables
The health promoting effects of leafy green vegetables including antioxidant, DNA protective, and detoxifying activities (3), are primarily attributed to their fiber, carotenoid and vitamin K content (4). Bioactive components reported to protect against cancers, include the antioxidants lutein (also found in Bend Renew + Protect), vitamins C, E, various flavonoids, fiber, folic acid, and chlorophyll (5, 6).
High Polyphenol Olive Oil
To date, clinical studies reporting the impact of high polyphenol olive oil on skin are scarce. However, its strong antioxidant, and ani-inflammatory effects would be expected to positively impact skin health. The Mediterranean diet, with its relatively high olive oil content is connected to enhanced longevity and reduced risk of sickness and death.
Seafood, including fish, shellfish and crustaceans are delicious, and healthy options for those who eat animal derived foods. They are rich in many nutrients including high quality protein, omega-3 fatty acids, and many vitamins and minerals. The omega-3 LC-PUFAs, known for their anti-inflammatory and cardio- and brain-protective effects, are particularly plentiful in fatty, fleshy, saltwater fish including herring, mackerel, sardines, tuna, and salmon. Reports showing the impact of seafood on skin are rare, but the importance of fish derived omega-3 LC-PUFAs for healthy skin is well established.
Turmeric contains polyphenols called curcumins that reliably protect against oxidative stress (7) and reduce inflammation (8). In experimental models, they prevent UVB-induced inflammation and production of enzymes that break down collagen and/or elastin in keratinocytes and fibroblasts. They also reduce skin damage caused by tobacco smoke, an important risk factor for skin cancer (9).
If you’re looking to incorporate more omega-3 fatty acids into your diet to reap the benefits for your skin health, supplementing with Renew + Protect is a great place to start. Shop now.
- Ros E, Izquierdo-Pulido M, Sala-Vila A. Beneficial effects of walnut consumption on human health: role of micronutrients. Curr Opin Clin Nutr Metab Care. 2018 Nov;21(6):498-504. doi: 10.1097/MCO.0000000000000508. PMID: 30199393.Accessed online on December 8, 2020 at https://pubmed.ncbi.nlm.nih.gov/30199393/
- Holscher HD, Guetterman HM, Swanson KS, An R, Matthan NR, Lichtenstein AH, Novotny JA, Baer DJ. Walnut Consumption Alters the Gastrointestinal Microbiota, Microbially Derived Secondary Bile Acids, and Health Markers in Healthy Adults: A Randomized Controlled Trial. J Nutr. 2018 Jun 1;148(6):861-867. doi: 10.1093/jn/nxy004. PMID: 29726951; PMCID: PMC5991202. https://pubmed.ncbi.nlm.nih.gov/29726951/
- Wang E, Wink M. Chlorophyll enhances oxidative stress tolerance in Caenorhabditis elegans and extends its lifespan. PeerJ. 2016a Apr 7;4:e1879. doi: 10.7717/peerj.1879. PMID: 27077003; PMCID: PMC4830245. Accessed online on December 8, 2020 at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4830245/
- Adams I. The health benefits of dark green leafy vegetables. Co=operative extension services, University of Kentucky College of Agriculture, Lexington, KY. 2013. http://www2.ca.uky.edu/agcomm/pubs/FCS3/FCS3567/FCS3567.pdf
- Hughes MC, van der Pols JC, Marks GC, Green AC. Food intake and risk of squamous cell carcinoma of the skin in a community: the Nambour skin cancer cohort study. Int J Cancer. 2006 Oct 15;119(8):1953-60. doi: 10.1002/ijc.22061. PMID: 16721782. Accessed online on December 8, 2020 at https://pubmed.ncbi.nlm.nih.gov/16721782/
- Solway J, McBride M, Haq F, Abdul W, Miller R. Diet and Dermatology: The Role of a Whole-food, Plant-based Diet in Preventing and Reversing Skin Aging-A Review. J Clin Aesthet Dermatol. 2020 May;13(5):38-43. Epub 2020 May 1. PMID: 32802255; PMCID: PMC7380694. Accessed online on November 2, 2020 at https://pubmed.ncbi.nlm.nih.gov/32802255/
- DiSilvestro RA, Joseph E, Zhao S, Bomser J. Diverse effects of a low dose supplement of lipidated curcumin in healthy middle aged people. Nutr J. 2012 Sep 26;11:79. doi: 10.1186/1475-2891-11-79. PMID: 23013352; PMCID: PMC3518252. Accessed online on December 4, 2020 at https://pubmed.ncbi.nlm.nih.gov/23013352/
- Amalraj A, Varma K, Jacob J, Divya C, Kunnumakkara AB, Stohs SJ, Gopi S. A Novel Highly Bioavailable Curcumin Formulation Improves Symptoms and Diagnostic Indicators in Rheumatoid Arthritis Patients: A Randomized, Double-Blind, Placebo-Controlled, Two-Dose, Three-Arm, and Parallel-Group Study. J Med Food. 2017 Oct;20(10):1022-1030. doi: 10.1089/jmf.2017.3930. Epub 2017 Aug 29. PMID: 28850308. Accessed online on December 4, 2020 at https://pubmed.ncbi.nlm.nih.gov/28850308/
- Dunaway S, Odin R, Zhou L, Ji L, Zhang Y, Kadekaro AL. Natural Antioxidants: Multiple Mechanisms to Protect Skin From Solar Radiation. Front Pharmacol. 2018 Apr 24;9:392. doi: 10.3389/fphar.2018.00392. PMID: 29740318; PMCID: PMC5928335. Accessed online on November 27, 2020 at https://pubmed.ncbi.nlm.nih.gov/29740318/