Best diet (food) options for Psoriasis

by exzma Admin June 15, 2020 6 min read

What Is Psoriasis?

Psoriasis is a medical condition where the cells of the skin grow faster than the normal speed. The additional cells of the skin form red color patches, rashes, and scales on the top layer of the skin. These patches and scales create itching and pain. It is a chronic skin disorder. The rashes might go away, but they flare up again after some time. The patches and rashes develop on the different parts of the body like scalp, neck, feet, and face.

Causes Of Psoriasis

The causes of psoriasis are not recognized fully. But this skin disorder is related to the immune system of the body to an extent. The different types of cells play an essential role like white blood cells, red blood cells, and T cells. Normally T cells travel throughout the body and protect it from the virus and bacteria. But in the case of persons suffering from psoriasis, T cells overreact and attack the healthy skin cells.

The other common causes of psoriasis are excessive consumption of alcohol, smoking, stress, etc. Few people also suffer from this condition due to hormonal changes and skin injury. Dermatologists state that mental, as well as physical stress, is also a significant contributor to psoriasis.

Psoriasis Diet- What You Need To Know?

A healthy diet includes fruits, veggies, protein, grains and much more. But it is observed that people are allergic to a few items that are considered to be healthy and included in the diet. Now a question arises "Is there a specific diet for psoriasis?" Can diet help in treating psoriasis? There are several questions related to the psoriasis diet. It is really important to know how your diet affects psoriasis.

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 fibre-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: 

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 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 is essential and aid in the production of healthy cells. By adding these winners to your diet daily, 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.

Fibre

By upping your intake of high-fibre 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 fibre. Fibre 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. 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:

  • Alcohol
  • Gluten
  • Citrus Fruits
  • 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. 


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