An Anti-Brown Spot Diet?

A brown spot is an accumulation of melanin, a pigment found in the skin as well as in hair, produced during melanogenesis. This pigment is distributed evenly and usually appears after prolonged exposure to the sun. However, in some cases, the production of melanin is excessive, a condition referred to as hyperpigmentation. This imbalance can occur, for example, when the skin is exposed to UV rays without protection or due to the use of certain photosensitizing medications.

The brown spots can also be the result of skin aging. With age, the skin is no longer able to fully protect itself from external aggressions. Free radicals, reactive species of oxygen, attack the nuclei of melanocytes and the mitochondria. We observe a dysfunction of the melanocytes that overproduce melanin , which is the origin of brown spots also referred to as "age spots". It should be noted that UV rays are the main cause of premature aging of the epidermis.

Some nutrients found in food may be linked to the skin pigmentation process. Here are our tips for choosing a diet to combat brown spots:

• Vitamin B12 (Cobalamin):

  A clinical study has shown that a deficiency in vitamin B12 leads to skin hyperpigmentation, which results in the appearance of pigmented spots. It is hypothesized that a vitamin B12 deficiency decreases the intracellular level of glutathione, which normally inhibits tyrosinase. As a result, tyrosinase is no longer inhibited and transforms tyrosine into melanin. This leads to an excess production of this pigment, causing pigmented spots. Therefore, it is preferable to prioritize foods rich in vitamin B12, particularly animal-based foods, such as eggs, dairy products, meats and offal, fish, and shellfish.

Generally, it is advisable to lean towards foods rich in antioxidant nutrients that help protect your skin against factors responsible for the appearance of brown spots. Among these nutrients we find:

• Vitamin A: it is found in egg yolks, fatty fish, butter, and cheese.

• Vitamin C: it is particularly found in citrus fruits, kiwi, strawberry, watercress, tomato, bell pepper.

• Vitamin E: the vegetable oils (sunflower, walnut, hazelnut, olive, canola,...), almond, hazelnut, fresh vegetables are rich in Vitamin E.

• Carotenoids : They are particularly found in fruits and vegetables such as tomatoes, carrots, pumpkins, sweet potatoes, mangoes, apricots, melons, yellow peaches, watermelons, spinach ...

• Foods rich in polyphenols: red grapes, tomatoes, blueberries, blackberries, raspberries.

SANTRA G. & al. Generalised Hyperpigmentation in Vitamin B12 Deficiency. Journal of the association of physicians of india (2014).

SAHEL H. Une hyperpigmentation révélant un déficit sévère en vitamine B12. Journal de pédiatrie et de puériculture (2019).