Just to clarify from the beginning guys – I am NOT a nutrionist or dietician. However, I have suffered from eczema in the past, my ex-boyfriend had bad psoriasis which we treated with our diet and these tips have helped some of my friends and family as well.
From what I understand, you want to avoid high-glycemic foods that will cause insulin spikes in your body as this will cause inflammation which can trigger a chain of events within your body, creating enzymes that will affect your body’s capability of producing what is vital for healthy skin.
Eczema and psoriasis are inflammatory conditions, so cutting out “inflammatory foods” and incorporating as much anti-inflammatory food into your diet as you can is what is going to hep clear your skin up…
- Cut down or eliminate processed sugar
Throughly research everything you are eating, even condiments like ketchup have a shocking amount of sugar in them that you may not have thought about. Avoid fizzy drinks and candy. Many alcoholic drinks also contain a lot of sugar.
TIP: If you have a sweet tooth try snacking on Medjool dates
- Cut down or eliminate lactose/dairy
Some people find cutting lactose out helps, whereas people with more severe skin problems find they have to switch to goats milk or cut out all dairy products all together and use alternatives such as soy. It vastly depends on the individuals ability to process dairy as everybody is different, but it can be inflammatory for some people.
- Cut down on red meat
Red meat is also considered an inflammatory food and so I would suggest trying to cut down or eliminate altogether and replace with other lean meats.
- Eat lots of nutrient dense vegetables
Lots of leafy greens like broccoli, kale, swiss chard and spinach. Full of vitamins and phytonutrients.
- Incorporate healthy fats
Such as avocados, flaxseeds, olive oil, pumpkin seeds, walnuts.
TIP: Try buying a seed and nut mix and sprinkling on top of dishes.
- Anti-inflammatory foods
You want food rich in carotenoids. Basically, foods that are red, yellow or orange such as carrots, squash, sweet potato, mangoes strawberries, cherries. Fruits are great too (pineapples, mangoes, apples, watermelon, kiwi, oranges, lemons etc) but also high in sugar, so bear that in mind.
TIP: Also try incorporating turmeric into recipes.
- Anti-oxidant rich food
Especially purple and blue food such as blueberries, blackberries and figs. Also goji berries, cranberries, raspberries, artichoke, and dark chocolate.
Adding some probiotics into your meals improves your digestive tract and introduces healthy bacteria and help build up your immune system. This is particularly important for people with psoriasis as it is classified as an auto-immune disease. Try adding sauerkraut or kimchi to some of your meals, drinking small amounts of kombucha or probiotic yogurts.
- Omega 3
Omega 3 helps reduce inflammation and can be found naturally in cold water/Oily fish such as tuna, salmon, mackeral, and herring. You can also look into Omega 3 fatty acid supplements such as taking fish oil capsules.
- Vitamin C
Vitamin C helps with skin care due to the fact that it is an antioxidant and also aids the process of collagen synthesis. Vitamin C can be found in foods (oranges, grapefruits, brussel sprouts etc.) as well as in supplement form.
- Vitamin D
A lot of people say that sunshine clears up their skin issues. Look into foods that contain vitamin D (fortified cereals, fortified orange juice, egg yolks etc.) or consider a supplement.
- Vitamin E
Another vitamin good for the skin and acts as an anti-inflammatory. As with the other vitamins, this can be incorporated into the diet by eating foods such as almonds, spinach, sunflower seeds, sweet potato but is also available in supplement form or even in creams.
Consult your doctor before making any drastic dietary changes or taking supplements, including vitamins.
I would recommend the book “The Medical Chef” for anyone interested in changing their diet to help heal their body and reduce their symptoms. The recipes are delicious and the book is sectioned by various conditions and the best foods for them. I am not sponsored in any way to promote this book, I just genuinely believe it is an excellent book to help treat a variety of conditions such as acne, psoriasis, arthritis, polycystic ovaries and more with a healthy diet.