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Vegetable is a nutritional and culinary term denoting any part of a plant that is commonly consumed by humans as food, but is not regarded as a culinary fruit, nut, herb, spice, or grain.
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Eat For Beauty
By Marjet D. Heitzer, Ph.D., Mon Dec 26th
b>Marjet D. Heitzer, Ph.D. The Plateau-proof Diet Foundation http://www.plateauproofdiet.com
Email: info@plateauproofdiet.com
Consuming a diet rich in beneficial nutrients such as vitaminsand minerals results in many welcomed side effects such asweight loss and improved health not to mention enhanced beauty.It is important to state here that this column is concerned withthe effects of nutrients derived from certain foods (notsupplements) on your overall appearance. One of the manybenefits of eating more fruits and vegetables may includereduced wrinkle formation, leading to younger looking skin. Thedefinition of a wrinkle is: a small ridge, prominence, or furrowformed by the shrinking or contraction of any smooth substance.Of course, by the shear extent of creams that exist to combatthe signs of aging (i.e. wrinkles), no reader needs to bereminded of the detailed definition. Although many of us are too familiar with the definition of awrinkle, the reasons why we get them may not be clear. Duringthe aging process, fat as well as collagen and elastin (matrixproteins responsible for the shape of organs) are lost in theskin. To combat wrinkle formation, many topical creams eitherreplace the lost collagen and elastin or relax skin muscles,resulting in a smoother appearance. Sun damage by ultraviolet radiation (UVA) is one of theleading causes of premature aging of the skin. UVA inducespremature aging by generating reactive oxygen species (ROS),thereby increasing oxidative stress in the skin. ROS induced byUVA, damages lipid, DNA, and proteins located within skin cells(1). Furthermore, UVA induces gene expression of certainenzymes, matrix metalloproteinases, which break down the supportmatrix, collagen and elastin, found in skin, possibly leading
towrinkle formation (1). For this reason, many marketing ads forwrinkle creams include key words such as free radical,collagen/elastin booster, and antioxidants. Beta-carotene is a member of the carotenoid family (the brightred, yellow, and orange pigments of fruit and vegetables) thatis found in foods such as carrots and green, leafy vegetables.It is an antioxidant that is a potent ROS scavenger (2). Becausebeta-carotene quenches ROS, they can no long damage skin lipids,proteins, and DNA. Furthermore, beta-carotene repressesUVA-induced matrix metalloproteinase expression, making it oneof the few oral skin protectants that fight against prematureaging. Along with directly combating premature aging by removing ROS,beta-carotene may indirectly affect wrinkle formation byincreasing retinoic acid production in the skin. Beta-caroteneis required for retinoic acid production which induces skin cellproliferation, perhaps leading to a thickening of the skin. Inturn, a thicker skin layer may result in a smoother appearanceof the surface of the skin. Because beta-carotene accumulates in the epidermis of the skinby ingestion, it was tested and confirmed to aid in protectingthe skin from UVA-induced premature aging (3). Furthermore, thelevels of beta-carotene obtained from a diet rich in fruits andvegetables were sufficient to produce the protection from UVA.Additionally, beta-carotene is phytoprotective (plant-derivedprotection) against erythema (redness of skin produced by thecongestion of capillaries in the skin) induced by UVA. To maintain the skin benefits associated with consumption offruits and vegetables rich in beta-carotene, it is important tomaintain consumption of those foods. Because UVA destroysbeta-carotene in the skin, it must be replenished continuously.Keep eating your brightly-colored vegies.
1.Wertz, K., Seifert, N., Hunziker, P. B., Riss, G., Wyss, A., Lankin, C., and Goralczyk, R. Beta-carotene inhibitsUVA-induced matrix metalloprotease 1 and 10 expression inkeratinocytes by a singlet oxygen-dependent mechanism. FreeRadic Biol Med, 37: 654-670, 2004. 2.Stahl, W. and Sies, H. Bioactivity and protective effects ofnatural carotenoids. Biochim Biophys Acta, 1740: 101-107, 2005. 3.Bando, N., Hayashi, H., Wakamatsu, S., Inakuma, T., Miyoshi,M., Nagao, A., Yamauchi, R., and Terao, J. Participation ofsinglet oxygen in ultraviolet-a-induced lipid peroxidation inmouse skin and its inhibition by dietary beta-carotene: an exvivo study. Free Radic Biol Med, 37: 1854-1863, 2004.
About the author:Dr. Marjet Heitzer is a biomedical scientist specialized incancer and endocrine research. She is the founding editor of'Trimming America', the free journal of 'The Plateau-proof DietFoundation'. She is a strong proponent of reversing obesity andsome of its comorbidities, including type II diabetes andhypertension, with a lifestyle change that has healthy dietingat its core. Http://www.plateauproofdiet.com
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