Good Bacteria for Healthy Skin by Paula Simpson

Author:Paula Simpson
Language: eng
Format: epub
Publisher: Ulysses Press
Published: 2019-03-12T16:00:00+00:00

ANTIOXIDANTS—POLYPHENOLS

Free radicals are always around us, either through normal metabolic processes or from our environment, and they are in constant “check” with their counterpart, antioxidants. We’re well-equipped with an antioxidant network that keeps free radicals in control. But if this network is chronically overstressed or out of balance, nutrition can provide additional sources of supportive antioxidants. Because the skin is consistently exposed to environmental aggressors from our outside environment, antioxidants play an important role for the maintenance of healthy skin.200 Important antioxidants for the skin include vitamins A, C, E and D; and a broad group of antioxidants from carotenoids and polyphenols.201 We cannot produce these antioxidants ourselves, so they must be obtained from our diet.

Polyphenols define a broad group of antioxidants from plants, including catechins, flavonoids, anthocyanins, proanthocyanidins and phenolic acids found in plant-based foods, seasonings, oils, teas and wine.202 This class of antioxidants is great for skin nutrition. Polyphenols, along with another antioxidant group, carotenoids, are clinically proven to promote healthy skin when taken through dietary or supplemental sources (grapeseed extract, resveratrol, cocoa flavanols and lycopene, to name a few). The Mediterranean diet is also dense with antioxidant polyphenols from plant-based foods, wine and oils, and has shown to have superior skin benefits over more Westernized and modern diets.203 There is one downside to polyphenols: They’re sensitive and fast-acting, meaning they can be unstable and neutralized quickly in the body. To reap their benefits, you should get them from a variety of sources and preferably several times throughout the day.

Beyond their antioxidant benefits, polyphenols also have the ability to destroy harmful pathogens and help good microbes flourish in the gut.204 Knowing what we do about the gut-skin axis, this means polyphenols benefit our skin through the gut too. Amazing! Let’s discuss this a bit more.

Polyphenols are natural pathogen fighters. The most powerful inhibitors against pathogens are found in green and black teas. Based on clinical data, the group of catechins in tea has the capacity to inhibit the growth of many pathogens such as E. coli, salmonella, candida, Helicobacter pylori and more.205 Tea catechins also encourage the activity of healthy residential bacteria in the gut, including Bifidobacterium and Lactobacillus.206 One study found that daily consumption of red wine polyphenols for four weeks significantly increased the number of healthy microorganisms in the gut.207 (But remember, everything in moderation!) Anthocyanins found in red wine and most berries have been shown to encourage the growth of lactic acid bacteria, while inhibiting pathogens and gut inflammation.208 The largest family of polyphenolic compounds, flavonoids, found in cocoa and citrus fruits, have also been shown to modify gut microbiota by affecting how bacteria adheres to intestinal cells.209 Cruciferous vegetables including broccoli, cabbage, Brussels sprouts, arugula, bok choy, cauliflower and collard greens contain biomolecules that modify the microbiota and control gut inflammation.210

So if you’re thinking fruits, vegetables and polyphenol-rich foods should be on your radar, you’re right! They provide antioxidants, help to destroy pathogens before they can get absorbed into the bloodstream, and, through enhancing healthy gut microbiota, help regulate and balance skin health.

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