Anti-Inflammatory diet
Clinical nutrition and skin health, together when linked, will have beneficial & therapeutic outcomes. Recent studies have shown the positive effect of an anti-inflammatory diet on skin conditions like psoriasis, acne vulgaris, and atopic dermatitis. Recently, the emergence of the gut-skin axis concept has indicated the role of nutrition as a significant contributing factor to skin inflammation.
How does diet contribute to inflammation?
The anti-inflammatory diet plan aims to lower insulin production and, thereby, visceral fat formation by avoiding foods rich in high glycemic index.
The glycemic index means “value given to foods based on how quickly the foods raise the glucose in blood.” High glucose leads to higher production of insulin, which is responsible for fat storage. This results in non-alcoholic fatty liver disease and visceral fat production. Visceral fat shows more metabolic activity when compared to the fat found in any other region of the inflammatory cytokines produced due to metabolic activity, which is leptin, resistin, TNF-alpha, and IL6.
Another example of the influence of an anti-inflammatory diet is the link between ageing and advanced glycation end products. The advanced glycation end products (AGEs) are end products formed due to the non-enzymatic glycation of proteins, lipids, and nucleic acids. The AGEs accelerate the ageing process by glycation of collagen and elastin.
What is the most potent natural anti-inflammatory diet?
The strongest naturally occurring anti-inflammatories are
Food with a low glycemic index is plenty. Whole grains, vegetables, fruits and fish are the best carbohydrate foods that reduce inflammation and have low glycemic index.
The plant-based protein foods like peas, rice or hemp. These foods have a different amino acid composition, including fewer broken chain amino acids. These BCCA (broken chain amino acids) show less stimulation of sebaceous glands, therefore, less acne. But they do not affect muscle growth; instead, they help in muscle growth.
Whole milk is better than low-fat milk as it shows a lower risk of acne formation.
Omega 3 fatty acids are one of the best foods that fight inflammation. They are rich in polyunsaturated fatty acids responsible for their anti-inflammatory property. Linseed oil, canola oil, walnuts, algae, and seeds like chia seeds, hemp seeds, and coarsely ground linseeds are some of the best foods for inflammatory skin conditions.
Probiotics and prebiotics are adjunct nutritional therapy options for preventing and treating acne as they regulate the gut and skin microbiota. Foods rich in probiotics include sauerkraut, kimchi, miso, kombucha and yoghurt containing probiotics. Prebiotics promote the growth of good bacteria inside the gut; foods rich in prebiotics include starch in potatoes, pectin in fruits, and oligosaccharides like inulin in vegetables. Lactobacillus rhamnosus- a probiotic, has shown beneficial effects on people suffering from acne.
The impact of vitamins and minerals on skin health is diverse, encompassing both beneficial and non-beneficial effects. Vitamin B6 and B12 can trigger acne and worsen the acne conditions. At the same time, a study showed a deficiency of vitamin D and Zinc in patients suffering from acne. Supplementation with vitamin D and zinc has shown a reduction in skin inflammation.
Spicy, hot foods and alcohol have been shown to exacerbate erythema and inflammatory eruptions. Good sources of omega-3 fatty acids which have beneficial effects on skin inflammation are wild cold water fish, grass-fed meat, and dairy products.
Avoid eating vegetables and fruits without washing them. The pesticides deposited on them can increase inflammation. Pesticides cause increased insulin production and lead to insulin resistance via inflammatory cytokines and oxidative stress.
What is the best Anti-inflammatory diet?
A Mediterranean diet is the best diet to reduce inflammation. It consists of olive, some meat, dairy from grass-fed animals, and lots of wild-caught fish. Fat fruits such as avocados, coconuts, and olives are ideal as they have lower Glycemic index levels and high monounsaturated fatty acids. Avocados have higher potassium levels than bananas, with low glycemic index levels. Berries are among the best foods for treating skin inflammation as they have a shallow glycemic index. Coconuts contain medium-chain triglycerides, which burn fat and increase metabolism.
A random controlled clinical study in Italy compared the Mediterranean diet with a low-fat diet has shown a favourable result on the Mediterranean diet. The diet showed weight loss in obese patients, reduced insulin sensitivity, and reduced inflammatory processes.
Conclusion
The ultimate goal of an anti-inflammatory diet is to reduce insulin production and further visceral fat formation. It can be achieved by avoiding foods with a low glycemic index, eating more fresh fruits and vegetables, and reducing the dietary omega is 6:3. The component of nutrition in skin health is, by and large, to introduce fresh, seasonal, and unprocessed plant foods. Several hours of fasting between meals are also recommended. Snacks should be reduced to reduce insulin and IGF-1 levels. Supplementation of vitamins and minerals should be done only in case of deficiencies. To get medicines and nutritional supplements. Avail teleconsultation from our expert doctors on our online pharmacy when you order medicines, or you can also download our Truemeds app to do the same. Get branded as well as generic medicines by uploading your prescription on Truemeds. When ordering medicines online, you may save more money by selecting alternative or generic medicine advised by Truemed’s expert doctors. And also, save up to 72% on your purchase and get free home delivery pan India.
Frequently asked questions
Green leafy vegetables like spinach and kale. Nuts like almonds and walnuts. Fish like salmon, tuna & sardines.
Sugar, Processed meat, Sodas, Fried food, dairy products, and Gluten.
The anti-inflammatory foods rich in antioxidants do help for healthy skin.
Foods are rich in vitamin C, like broccoli and strawberries.
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References
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