Are you concerned about your skin? Research consistently shows plant-based diets can really help with the most common chronic skin conditions and reduce the ageing process. Plant based diets are the most compatible with Net Zero scenarios and it can bring so many benefits to our health. The diet is particular good for our skin because it regulates what happens in our gut.

What is a plant-based diet?

A plant-based diet is a diet that has a high intake of plants. By ‘plants’, we mean fruits, vegetables, beans, lentils, legumes, nuts, seeds, fungi and wholegrains. This diet does not necessarily exclude meat and dairy, but meat only takes up to a third of the diet. Diets that are plan-based are vegan, vegetarian, pescatarian and flexitarian. Research shows that what makes plant-based diets even more effective for improving your skin is when the food is unprocessed. Processed foods are foods that have ingredients added to them in order to last longer or taste better. Unprocessed food has little added to them and have not been altered from their natural state. This would be fresh, frozen or dried fruits and vegetables; whole grains such as rice and quinoa, nuts, seeds and beans; fresh cuts of meat and eggs and unprocessed milk, yoghurt and cheese, with nothing added to them. If you are having trouble with your skin, then a plant-based diet is an effective way to manage it. It reduces inflammation and improves the health of the gut that has a direct impact on the health of the skin. Here are a few of the most common skin diseases that this diet can help with.

Acne

Acne is very common amongst teenagers, at about 85%, and it carries on into adulthood for many. Research by Nutrients, evaluated over 100 studies on plant-based diets. Studies showed animal products can stimulate hormones and affect the health of the gut. This is particularly true with the intake of dairy products, such as cow’s milk. Studies show a link between higher intake of milk and severe acne and that acne reduced with less milk in the diet. Research also shows a very visible improvement of acne for those who had less intake of red meat, such as beef and pork. Those who consumed less vegetable were much more likely to have moderate to severe acne than those with mild acne. Reducing animal products in diets resulted in clearer skin because plant-based diets had more antioxidants and anti-inflammatory properties that affects the health of the gut. The healthier the gut, the clearer the skin.

Eczema (atopic dermatitis)

Eczema is one of the most common skin conditions, affecting 10% of the population and nearly 20% of children. Research showed that there no link between vegan and vegetarian diets the improvement of eczema. Cutting out meat and dairy did not have an impact on eczema alone. However, those who had a higher intake of plants did see an improvement in their eczema for the reason that there were more antioxidants in their diet and it reduced their Body Mass Index (BMI). So, a plant-based diet has an indirect positive impact on eczema and can be part of a lifestyle that manages the condition.

Psorasis

Psorasis is a chronic immune-mediated skin disease that causes scaly plaques and lesions. Research on 1206 patients showed that avoiding dairy, pork, red meats, reduced psoriasis significantly. Dairy and sugar were a big trigger for the conditions, whilst meat and eggs had a smaller impact on triggering the condition. Diets, such as vegan, vegetarian and diets with limited meat helped to get the condition under control.

Ageing skin

Plant based diets are good for our skin because they are rich in anti-oxidants, so a greater intake of plants increases the amount of vitamin A, C and E. This prevents cellular damage and keeps skin firmer for longer.  Nutrients from a high intake of fruit and vegetable synthesizes collagen, which improve firmness and elasticity. In comparison, a typical Western diet with a much higher intake of meat, processed food, sugar and less vitamin intake ages our skin much faster, because it reduces skin elasticity and triggers inflammation.