For years, plant-based diets have been associated primarily with the prevention of chronic disease, better heart health, and longevity. That’s why as a registered dietitian-nutritionist specializing in autoimmune conditions, with additional training in plant-based nutrition, I have incorporated a plant-based approach into my professional practice for many years. Now, however, a new perspective is adding another possible reason to eat more plant foods: their potential impact on our appearance and how others perceive us.
Body odor and the role of diet
One of the most intriguing areas of research concerns natural body odor. Diet appears to influence the composition of volatile compounds produced through sweat. Studies suggest that consuming more plant foods and less meat may be associated with a more pleasant body odor. In one small study, 17 men followed either a meat-containing or meat-free diet for two weeks, while their body odor was assessed by 30 women. Odor during the meat-free period was rated as more pleasant, attractive, and less intense. By contrast, higher meat consumption has been associated in some studies with a stronger or less pleasant body odor. The underlying mechanisms are not fully understood, but they may involve differences in how foods are metabolized, compounds produced by the gut microbiome, and the overall anti-inflammatory profile of a diet rich in fruits and vegetables.
Carotenoids may give the skin a healthier appearance
Diet does not only affect what happens inside the body, it can also influence how we look. Carotenoids -natural pigments found in foods such as carrots, peppers, pumpkin, spinach, and other leafy greens- may contribute to a healthier-looking complexion, as they accumulate in the skin and can give it a slightly warmer, more golden tone. Research suggests that these changes in skin coloration may be perceived positively by others, possibly because they are associated with perceptions of good health. In one study involving 35 participants, increasing fruit and vegetable consumption for just six weeks led to measurable changes in skin coloration. The researchers estimated that approximately 3.3 additional servings of fruit and vegetables per day were enough for the change to be perceived as more attractive. Of course, this does not mean that eating a particular vegetable will transform our appearance overnight. As I always say, overall diet quality, adequate hydration, sleep, and sun protection remain fundamental for healthy skin.
The link between plant-based eating and aging
Another factor being analyzed is the potential role of plant foods in the aging process. Complex carbohydrates from foods such as legumes, whole grains, and vegetables provide steady energy, fiber, and a wide range of phytochemicals. At the same time, a diet rich in antioxidants may help reduce oxidative stress, a process associated with cellular damage and skin aging. There is no diet that can “stop” time. However, a dietary pattern that supports metabolic health may help us maintain our health, appearance, and overall well-being as we age.
Healthy weight as part of the bigger picture
Plant-based eating has also been associated with better weight management when it is based primarily on whole foods rather than highly processed plant-based products. A higher intake of fiber, along with more vegetables, fruits, and legumes and the generally lower energy density of many plant foods, can support satiety and help regulate energy intake. This may be particularly relevant during perimenopause and menopause, when many women experience changes in body composition. Diet quality plays an important role in supporting muscle mass, metabolic health, and a healthy body composition during this stage of life.
Beauty as a reflection of health
It is worth emphasizing, however, that attractiveness is not determined by external characteristics alone. And, of course, the research does not show that “a plant-based diet makes us more beautiful.” The available evidence focuses on individual characteristics, such as skin appearance, natural body odor, and body composition, which may influence how we perceive someone’s health and attractiveness. It is nevertheless an intriguing area of research, with plenty of questions still to be answered. Energy, physical fitness, healthy-looking skin, and overall vitality are qualities we often notice in the people around us. A plant-forward diet does not need to be perfect, nor does it necessarily mean eliminating all animal foods. Simply increasing our intake of vegetables, fruits, legumes, nuts, seeds, and whole grains can be a practical strategy for better health and perhaps for a fresher-looking appearance as well. And perhaps the most attractive change a balanced diet can offer is not the one we see in the mirror, but the one reflected in how we feel, move, and live every day.
Resources
https://www.lidsen.com/journals/rpn/rpn-06-02-010
https://www.pcrm.org/news/health-nutrition/plant-based-diets-may-improve-physical-attractiveness
https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0032988
https://pubmed.ncbi.nlm.nih.gov/16891352/
