Best diet (food) options for Psoriasis

by exzma Admin June 15, 2020 6 min read

People with psoriasis may take medications and keep an eye on the weather, stress and manage to reduce the triggers. While taking care of these, one should also be cautious about what’s on their plate. A healthy diet with proteins, whole grains, fruits and vegetables are obviously a good idea for everyone. But, people with psoriasis should consider what to incorporate and what to avoid when making a diet plan.Although there are fewer scientific proofs that staying away from certain foods can help but, changing the diet surely makes a difference. Let’s have a look at the list of foods that can help people with psoriasis. 

Fruits and vegetables:

Intake of fruits and vegetables rich in antioxidants and zero cholesterol is essential. It’s good to load up on:

  • Leafy greens such as arugula, lettuce, spinach, collard greens and kale.
  • Berries including strawberries, raspberries and blueberries.
  • Brussels sprouts, cabbage, cauliflower and broccoli. 
  • Vegetables such as squash, avocados, olives, apples, oranges carrots, sweet potatoes, and cherries. 
  • Legumes such as chickpeas, beans and lentils.

Fish and lean meats

It is advisable to have lean meats instead of red meat. Chicken and turkey are considered to be highly nutritious while fattier and red meats, sausage, steaks, etc. can cause inflammation. Furthermore, fish can be a super addition to the diet due to its anti-inflammatory properties. It can also provide the body with omega 3s to decrease overall inflammation and support the overdrive immune system in psoriasis patients. It’s good to load up on:

  • Fresh salmon, sardines, lake trout, albacore, tuna, mackerel and cod.
  • Lean chicken and turkey. 

Healthy grains

Healthy fiber-rich whole grains can help you ease inflammation and better blood-sugar circulation. It’s good to add:

  • Brown rice, quinoa, bulgur and barley. 

Heart-healthy oils

It is important to acquire benefits from certain vegetable oils which contain anti-inflammatory fatty acids. Wisely choose heart-healthy oils which have a higher ratio of omega-3 to omega-6 fatty acids. 

Oils that can be added to your diet include: 

  • olive oil
  • coconut oil
  • flaxseed oil
  • safflower oil

Healthy fats

Fat, in general, is considered bad. But, there are such things as healthy fats which are good for the heart and body. Monounsaturated fats and polyunsaturated fats are found effective for people with psoriasis. In fact, omega 3s has shown good results like reducing scaling, itching and redness when injecting into the bloodstream. Nevertheless, stay away from trans and saturated fats as it may increase inflammation.

  • Monounsaturated fats: Found in certain fishes, olive oil, soybean oil, walnuts and flaxseed.
  • Polyunsaturated fats: Found in vegetable oils, nuts and avocados.

Avocados and Nuts

Avocados and nuts are other tasty options which can benefit your health as well as manage your psoriasis. The good fats found in avocados and nuts help to regulate body metabolism and aids in transporting the vitamins throughout the body. It is advisable to consume these at a moderate level.  

Herbs and Spices

The anti-inflammatory properties and antioxidants found in herbs and spices help you fight psoriasis in the best way possible. The following herbs and spices are known for its health properties to treat the skin condition if taken regularly as prescribed by your dermatologist.

  • Turmeric
  • Capsaicin
  • Cloves
  • Ginger

Herbs and spices are anti-inflammatory and are said to contain plenty of antioxidants. Curcumin – an active ingredient present in the spice turmeric is known for its powerful health properties.  Researchers also prove turmeric’s ability to alter TNF cytokine expression, which is known to play a crucial role in the start and continuation of psoriatic lesions. This is why people affected with the skin condition have found turmeric helpful in minimizing psoriatic flare-ups. So, it is advisable to add turmeric to your food generously.

Probiotic foods: A person with psoriasis can have more inflammation causing bacteria in the gut. Adding good bacteria to his/her diet by consuming probiotics food which can impact the immune system’s inflammatory response by stimulating the cells that control inflammation and redness. It also helps to boost the immunity and aid in the digestion process.  Look for organic, raw, cultured dairy and vegetables 

  • Kefir -fermented, probiotic dairy drink
  • Kombucha - fermented tea prepared with bacteria and yeast
  • fermented cheeses - Cheddar, Swiss, Gouda and parmesan
  • pickles
  • miso, a Japanese seasoning paste prepared with fermented soybeans
  • kimchi and sauerkraut - fermented vegetables 

Vitamin A Foods

Looking for vitamin A rich foods? Think orange, yellow and dark leafy green vegetables. These can also be said as retinoid which are essential and aid in the production of healthy cells. By adding these winners to your diet on a daily basis, you will increase your vitamin A, which plays a vital role in healing your skin significantly. Usually, people with psoriasis have too much cell production. Consuming a lot of vitamin A can regulate the overproduction of cells.

Look for vitamin A in, cantaloupe, kale, collard greens, carrots, mango, spinach.

Zinc

Zinc is critical for keeping skin healthy. Evidence of the past shows that Zinc helps in reducing pain and joint swelling in psoriasis sufferers. Lean meat of lamb, pumpkin seeds, kefir, and chickpeas are all great sources of Zinc which ought to be added to your diet if you're suffering from psoriasis.

Antioxidants

Similar to fiber-rich foods, foods high in antioxidants including vegetables, fruits, herbs, beans, and nuts are good choices that can help to heal the skin with psoriasis. Goji berries, wild blueberries, pecans, cilantro, kale, garlic, raspberries, and kidney beans. These antioxidants play a critical role in healing your skin from psoriasis. It provides a great relief to your skin by reducing oxidative stress. Antioxidant consumption is especially important since psoriasis sufferers are at a greater risk for cancer and heart disease.

Fiber

By upping your intake of high-fiber foods you can help to keep your digestive system healthy, which helps avoid constipation and keep your natural detoxification processes on track though you're suffering from psoriasis. Choose fruits, nuts, grains, seeds vegetables and beans which are rich in fiber. Fiber rich foods also help you to ease inflammation.

Importance of Vitamin D foods

Vitamin D is used to treat psoriasis for some time. As we all are already aware that Psoriasis increases the growth of the skin’s cells. Vitamin D plays a critical role in changing the way the cells grow to such an extent that the production of cells considerably falls down. It helps to alleviate psoriasis symptoms that are small and limited. It also helps the body to counteract the body's response to inflammation that is associated with psoriasis.

Vitamin D which plays an important role in healing your skin psoriasis can be abundantly found in:

  • Cod liver oil
  • Salmon(sockeye)
  • Mackerel
  • Orange juice fortified with vitamin D
  • Milk, reduced fat and whole fortified with vitamin D
  • Eggs  (vitamin D is found in the yolks)

What to Avoid?

The foods which can aggravate the skin condition by causing inflammation and flare-ups are considered to be the worst foods for psoriasis. The below listed foods ought to be avoided if you are facing psoriasis symptoms or if you are already battling psoriasis. They are:

  • Fatty red meats 
  • Dairy products 
  • Processed foods
  • Refined sugars 
  • Nightshade vegetables such as potatoes, tomatoes and peppers.

Reducing the intake of red meat can also lead to a reduction of the inflammation in psoriasis. It's highly advised to stay away from all of these food items.

Weight loss, a decrease in inflammation, and increased consumption of antioxidants are factors that may help to relieve symptoms after making some heavy changes in your diet.

Nevertheless, there's no guarantee that eating and not eating the above listed food items will have any impact on your psoriasis. These diets can provide you with a significant amount of relief from inflammation and red skin. Likewise, you can’t cure psoriasis with a special diet. However, the prime aim is to manage your flares and reduce your risk of serious psoriasis-related conditions, such as heart disease, diabetes, and high blood pressure, by eating healthy.

However, if you are looking for natural skin care products, you can choose Exzma Skincare Relief products which include gel, oil and balm. All our products are made from natural, vegan and organic ingredients and essential oils which nurture and soothe your skin and fade away scars. It promotes the formation of new tissues and accelerates healthy skin growth.