Nutrition Skincare

Combat common skin conditions with food

If you experience skin conditions like acne, eczema, psoriasis or rosacea, there are some foods you could eat and some to avoid that may help with flare-ups. Here's a breakdown.

Strawberries, blueberries, raspberries

If you experience skin conditions like acne, eczema, psoriasis or rosacea, there are some foods you could eat and some to avoid that may help with flare-ups.

Here’s a breakdown

Acne

strawberries

Acne happens when your skin’s sebaceous glands are inflamed and infected. Your hormones, particularly androgens, are one of the causes. You want to eat foods that help keep your androgens lower.

Eat these

Eat more fresh fruit, fish, raw vegetables and whole grains. Include foods with a lot of selenium such as Brazil and cashew nuts, sunflower seeds and walnuts. Four Brazil nuts will give almost your recommended daily amount. Omega-3 helps inflammation so fish and flaxseed are good options. Strawberries contain salicylic acid which helps fight acne.

Just say no

Cut out saturated and hydrogenated fat. They are found in processed foods and junk food. You want to stop eating foods high in sugar.

For more information about what to eat or not to eat, read this article on Webmd.com.

Eczema

Linseed Oil
Linseeds and linseed oil

Eczema is a skin condition that usually begins as patchy redness, often on the hands, but they can appear anywhere. Although there are many triggers like stress, for some people food sensitivity is one.

Eat these

Foods high in Omega-3s (plant-based), zinc and vitamin E may help reduce your symptoms. Eat more lean red meat, poultry, seeds, flaxseed, linseed or sunflower oils, and avocado.

Just say no

Stay away from milk, eggs, fish, cheese, nuts and food additives.

For more information about what to eat or not to eat, read the National Eczema Association.

Psoriasis

kale

Psoriasis appears as red skin patches with scales found most commonly on the elbows and knees. Patches may feel itchy and sore, and in severe cases, the skin may bleed. Alcohol, smoking, obesity, stress and sunburns can be triggers for an outbreak.

Eat these

Eat more anti-inflammatory herbs and spices such as turmeric, red pepper, ginger, cumin, fennel, rosemary and garlic; and foods like kale, carrots, squash, sweet potatoes, spinach, broccoli, blueberries, mangoes, strawberries, and figs. Lean meats, fish and colorful fruits and vegetables are also good.

Just say no

Foods that may be triggers depend on each person and can be identified by your doctor. Some common things to stay away from include processed foods, sugars and for some, gluten has been a sensitivity.

For more information about what to eat or not to eat, read the National Psoriasis Institute.

Rosacea

broccoli

Rosacea appears as redness on the nose, cheeks, chin or forehead, small visible bumps and blood vessels on the face and watery or irritated eyes. Alcohol, skin care products, stress, and weather can be triggers for an outbreak.

Eat these

Eat vegetables like asparagus, broccoli, cauliflower, celery, cucumbers, leafy greens, okra, pumpkin, sweet potatoes and zucchini, and soothing spices like cardamom, coriander, fennel and saffron. Omega-3 rich foods like salmon and flaxseed oil are also good.

Just say no

Foods that may be triggers depend on each person. Some common things to stay away from include foods that are processed or spicy, dairy, sugars, and gluten. Vinegar, eggplant, avocados, bananas, vanilla, raisins, red plums, and tomatoes also can trigger an outbreak.

For more information about what to eat or not to eat, read the National Rosacea Society.


Changes to your skin will take some time to notice. It takes approximately six weeks for new skin to surface, so the visible benefits from dietary changes will take that long.

Advertisements

14 comments

Leave a Reply