Probiotics and Skin Health
I have been loving my kimchi and rice for lunch this week. For those who don’t know, kimchi is a popular Korean food of fermented cabbage, packed full of beneficial microorganisms. I make an honest effort to eat probiotic and prebiotic rich foods because a healthy microbiome is associated with health and disease prevention; my go-to for myself and Edith is kombucha; it’s our ‘juice’ treat I stock in the fridge. This week I highlight some of the evidence-based benefits that eating these foods has on our skin.
Consuming probiotics has shown to have anti-aging effects on the skin. For example, 8 weeks on a specific probiotic supplement lead to increased collagen production, protection against UV damage, and inhibited tissue breakdown (1). A small number of other studies show similar results with improved skin elasticity, less deep wrinkles, and better skin hydration (2).
Probiotics can help support and prevent acne. We know that bacteria plays a role in acne, and supplementing with probiotics helps balance the microbiome and inhibit the unwanted bacteria from growing. Further, a healthy microbiome helps regulate the immune system involved in acne formation (3).
Eczema, or atopic dermatitis, is an allergic condition that leaves skin dry and itchy. Overall, pre and probiotic foods show to play a role in both preventing and relieving symptoms of eczema (2). Probiotic and prebiotic foods work by supporting the immune system and favorably changing the microbiome in the gut.
Other skin conditions that may benefit from regular probiotic consumption include: wound healing, psoriasis, and rosacea (2, 4).
What to do:
In order to maintain a healthy microbiome, we need to eat or supplement with probiotics regularly. Aim for 1 to 25 billion colony-forming units (CFU’s) daily. Most store bought yogurts have about 1 billion CFU’s per serving. To get the maximum benefit, look for labels that read “active, live cultures.” Organic is best because they are not typically heat-treated so it's more potent. If you’re so inclined, home fermenting is a fun and safe way to integrate these foods and this has been done around the world for centuries.
Tempeh Reuben Sandwiches
From Wild Fermentation by Sandor Ellix Katz (I highly recommend this book!)
This sandwich incorporates four different ferments: bread, tempeh, sauerkraut, and cheese.
Saute slices of tempeh in a lightly oiled pan.
Spread Thousand Island dressing (made of ketchup, mayo, and relish) on slices of bread (rye is best), then place sauteed tempeh slices on dressing.
Cover tempeh with a generous portion of sauerkraut.
Cover sauerkraut with a thin slice of swiss cheese (or your favorite).
Broil or bake for a minute or so, until the cheese is melted.
Serve open-faced, with sour pickles.
Thanks for reading,
Heather
https://onlinelibrary.wiley.com/doi/10.1111/jocd.14445
https://www.mdpi.com/2311-5637/5/2/41/htm