Do you suffer from eczema but don’t know how to treat it? The 7 Day Eczema Diet Plan For Adults is a must-have guide for anyone who wants to learn more about their skin condition and potential triggers. Eczema is an inflammatory skin condition that causes red, itchy and scaly patches to develop. Anyone can develop eczema at any age, but eczema may be more common in babies and children. There are many treatments for eczema, but sometimes simple changes to diet can also go a long way towards easing symptoms.
Diet Chart For Eczema
Foods To Limit Do’s And Don’ts Foods You Can Easily Consume About Diet Chart
About
If a person has eczema, they will do their hardest to do whatever it takes to stop the irritation and itching. The biggest problem with eczema is that there is no proof that a particular meal causes it. However, some claim that after eating a certain dish, their symptoms worsen. Therefore, maintaining a proper, healthy diet for eczema is advised.
It can be quite challenging to pinpoint the precise cause of a skin issue flare-up. It can be difficult to determine whether a problem with food or any other stimuli, such as stress, is to blame.
Some people choose the elimination diet, in which they attempt to totally exclude one or more things from their diet, such as eggs, paneer, or cow’s milk. However, there is little solid proof that people with the illness benefit from the elimination diet. Therefore, consult your doctor before eliminating an entire food group or making any significant modifications to your eczema diet, at least until it is established that a particular food is to blame.
Diet Chart
| Sunday | |
| Breakfast (8:00-8:30AM) | Brussels Sprouts (1 cup) + Green Tea (1 cup) |
| Mid-Meal (11:00-11:30AM) | 1 Orange + Tender coconut water (1/2 cup) |
| Lunch (2:00-2:30PM) | 2 Chapati + Rajma (1 cup) |
| Evening (4:00-4:30PM) | Veg. Soup (1/2 cup) |
| Dinner (8:00-8:30PM) | Chapati (2) + Bottle gourd curry (1/2 cup) + Cod Liver Oil (1 capsule)/ 2 white til laddoo |
| Monday | |
| Breakfast (8:00-8:30AM) | Boiled Veg. Salad (carrots, broccoli, spring onions) 1 cup + Green Tea (1 cup) |
| Mid-Meal (11:00-11:30AM) | 2 Chikus + Tender coconut water (1/2 cup) |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup) + Fish oil (1/3rd cup) + Lentil soup (1/2 cup) |
| Evening (4:00-4:30PM) | Sauteed Bell pepers-Spring Onions n Tomato (1/2 cup) |
| Dinner (8:00-8:30PM) | Chapati (2) + Ridge gourd curry (1/2 cup) + 2 white til laddoo |
| Tuesday | |
| Breakfast (8:00-8:30AM) | Broccoli with Spring Onions n Mushroom soup (1 cup) + 3-4 Raisins |
| Mid-Meal (11:00-11:30AM) | Pomegranate (1/2 cup) + Tender coconut water (1/2 cup) |
| Lunch (2:00-2:30PM) | 2 Chapati + Chickpeas (1/3rd cup) + Bitter gourd curry (1/3rd cup) |
| Evening (4:00-4:30PM) | Tomato Soup (1/2 cup) + Toast (2 slices) |
| Dinner (8:00-8:30PM) | Chapati (2) + Mix veg. curry (1/2 cup) + 2 white til laddoo |
| Wednesday | |
| Breakfast (8:00-8:30AM) | Oats meals with Strawberry (1 cup) + 1 Green Tea (1 cup) |
| Mid-Meal (11:00-11:30AM) | Grapes (1/2 cup) + Tender coconut water (1/2 cup) |
| Lunch (2:00-2:30PM) | Veg. pulav (1 cup) + Dum aloo (1/2 cup) + Roasted papad (1-2) |
| Evening (4:00-4:30PM) | Chicken stew (1/2 cup) |
| Dinner (8:00-8:30PM) | Chapati (2) + Snake gourd curry (1/2 cup)+ Cod Liver Oil (1 capsule)/ 2 white til laddoo |
| Thursday | |
| Breakfast (8:00-8:30AM) | Boiled Corns n Carrots (1 cup) + Green Tea (1 cup) |
| Mid-Meal (11:00-11:30AM) | 1 Guava + Tender coconut water (1/2 cup) |
| Lunch (2:00-2:30PM) | Parboiled rice (1 cup) + Fish Curry (1/2 cup) + Lentil soup (1/2 cup) |
| Evening (4:00-4:30PM) | Sauteed Bell pepers-Spring Onions n Tomato (1/2 cup) |
| Dinner (8:00-8:30PM) | Chapati (2) + Baked Carrot n Beetroot (1/2 cup) + 2 white til laddoo |
| Friday | |
| Breakfast (8:00-8:30AM) | Boiled Veg. Salad (carrots, broccoli, spring onions) 1 cup + Green Tea (1 cup) |
| Mid-Meal (11:00-11:30AM) | 1 Kiwi + Tender coconut water (1/2 cup) |
| Lunch (2:00-2:30PM) | 2 Chapati + Potato n Drumstick curry (1/2 cup) |
| Evening (4:00-4:30PM) | Veg. Soup (1/2 cup) |
| Dinner (8:00-8:30PM) | Chapati (2) + Spinach curry (1/2 cup) + Cod Liver Oil (1 capsule)/ 2 white til laddoo |
| Saturday | |
| Breakfast (8:00-8:30AM) | Broccoli with Spring Onions n Mushroom soup (1 cup) + 3-4 Raisins |
| Mid-Meal (11:00-11:30AM) | 1 Apple + Tender coconut water (1/2 cup) |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup) + Red saag (1/3rd cup) + Lentil soup (1/2 cup) + Bottle gourd curry (1/2 cup) |
| Evening (4:00-4:30PM) | Baked Tomato n Chicken (1/2 cup) + Green Tea (1 cup) |
| Dinner (8:00-8:30PM) | Chapati (2) + Baked Pumpkin (1/2 cup) + Cod Liver Oil (1 capsule) + 2 white til laddoo |
Food Items To Limit
- Citrus fruits.
- Dairy.
- Eggs.
- Gluten or wheat.
- Soy.
- Spices, such as vanilla, cloves, and cinnamon.
- Tomatoes.
- Some types of nuts.
Do’s And Dont’s
Do’s & Don’ts:
- The most frequent foods that might trigger allergy responses are eggs, dairy, soy, peanuts, fish, corn, tomatoes, citrus, and gluten-containing items. An elimination diet can help prevent food sensitivities.
- Alkalizing the Body Reduces Eczema: Basically, this entails eating more veggies and less meat, but be careful to use organic sources as the majority of produce is contaminated with pesticides.
- Probiotics Boost Immune Function: Probiotics, often known as “good bacteria,” can reduce inflammation and stimulate the body to generate particular white blood cells and antibodies that are essential for preventing allergic reactions.
- Krill Oil Can Help Reduce Eczema Symptoms: Eczema and dry, flaky skin are frequently indicators of an omega-3 fat deficit. Fortunately, the omega-3 in krill oil has two advantages for those with eczema: it can lessen the dryness, redness, flaking, and irritation that come with eczema. It might contain anti-inflammatory properties that might soothe sensitive skin and help you get smoother skin.
- Select Hypoallergenic Foods: People with eczema are generally regarded to be able to consume hypoallergenic fruits and vegetables such as carrots, apples, pears, squash, cucumbers, kale, Brussels sprouts, celery, lettuce, zucchini, beets, bananas, blueberries, apricots, and turnips.
- Oolong Tea as an Eczema Treatment: In just one week, eczema sufferers who drank three cups of oolong tea saw relief from itching. It also aids in the management of excessive cholesterol and diabetes.
Food Items You Can Easily Consume
- Fish, a natural source of omega-3 fatty acids that can fight inflammation in the body.
- Foods high in probiotics, which are bacteria that promote good gut health. Examples include yogurt with live and active cultures, miso soup, and tempeh.
- Foods high in inflammation-fighting flavonoids. Examples of these include colorful fruits and vegetables, such as apples, broccoli, cherries, spinach, and kale.
- Banana: High in potassium.
- Beef or chicken broth: Provides skin-repairing amino acid glycine.
- Potato: Rich in fibre, potassium and vitamin C.
- Green onions: Rich source of vitamin K, important for healthy skin.
- Buckwheat: Gluten-free and has strong anti-inflammatory effect
- Rice milk: Low allergy and low in chemicals and considered eczema safe
- Mung bean sprouts: Strong alkalizing food
What to Eat When You Have Eczema
Dietary Recommendations for Better Management
Atopic dermatitis (AD), often known as eczema, is an inflammatory illness that causes dry, itchy skin areas. Certain food allergens (substances that elicit an immunological reaction) can induce eczema flare-ups in some people.
An dietary regimen called a “eczema diet” tries to get rid of food allergies and reduce body inflammation. According to the notion, a diet for eczema may lessen the frequency and intensity of flare-ups.
The advantages of a diet for eczema are covered in this article. It offers recipes for maximizing your diet as well as foods and supplements that may help you avoid eczema flare-ups.
Foods That Trigger Eczema
Between 20% and 80% of individuals with eczema have a food allergy of some kind. 1
When a person with eczema consumes an allergen, it sets off an immunological response that results in inflammation. This reaction may cause or exacerbate an eczema flare.
The following are some of the most typical food allergies that are known to have this effect:
- Dairy products
- Peanuts
- Eggs
- Soy
- Wheat
- Seafood
- Shellfish
In a poll of 169 eczema sufferers, 24.8% said that dairy products aggravated their condition. Gluten (18.3%), alcohol (17.1%), sugar (16.5%), tomatoes (13%), citrus (10%), and eggs (7.1%) were additional common food triggers.
Hives and severe itching may appear in certain people, especially infants and young children, when they experience an eczema flare brought on by a food allergy.
Food allergy testing and elimination diets can be used to identify and avoid the allergen before it causes further flare-ups when the cause of the reaction is unknown.
Food Allergy Tests
The Food Allergy Expert Panel of the National Institute of Allergy and Infectious Diseases (NIAID) recommends that children under 5 who have moderate to severe eczema and one or both of the following:
- Symptoms that do not get better with topical treatment
- A history of allergic reactions immediately after ingesting a specific food
allergy tests for food Find out if a youngster is allergic to peanuts, wheat, soy, cow’s milk, or eggs. A food allergy can be removed from their diet if it is found. This can ease eczema, but each person will experience relief in a different way.
Children who have food allergies frequently outgrow them, but it’s a good idea to collaborate with an allergist to create a strategy.
Elimination Diets
Elimination diets function by gradually removing foods that you believe may be contributing to symptoms. You can reintroduce a meal back into your diet and stop eating something else if you discover that it isn’t contributing to your symptoms.
Discovering a connection between an item in your diet and your eczema symptoms is your aim. During this stage, try to stick to your regular eating routine and just cut out one suspect food at a time. It can be very beneficial to keep a food journal to record your eating habits and symptoms.
Remember that eczema symptoms might appear anywhere between a few hours and two days after consuming an allergenic item. You ought to cut off a single food for at least three days at a time because of this.
Consult your doctor before starting an exclusion diet to find out how long it should last and which items you should omit. Make sure you continue to consume adequate food throughout the process.
Planning Your Eczema Diet
There are no specific food groups that make up an eczema diet, and there is no proven diet that may treat the condition. An eczema diet aims to replace irritant-producing foods with anti-inflammatory ones that lessen eczema symptoms.
According to certain studies, some dietary groups are more likely than others to alleviate eczema. People with eczema were asked which foods, beverages, or supplements reduced their eczema symptoms the most in one study. It was said:
- Drinking more water
- Eating more fruits and vegetables
- Switching to organic foods
- Taking fish oil or omega-3 fatty acid supplements
- Taking vitamin D, vitamin C, probiotic, or zinc supplements
- Cooking with primrose oil, olive oil, cod liver oil, hempseed oil, or coconut oil
All of these items are known for their anti-inflammatory properties. On the other hand, there are a number of foods that are known to cause inflammation, including:
- Refined flour
- Gluten
- Trans fat and saturated fat, which are common in junk food and fast food
- Milk and cheese
- Red meat
- Tomatoes, eggplants, and potatoes
Recap
As you design your eczema diet, try to eliminate any personal food allergens you have, and cut back or avoid foods that are known to cause inflammation.
Diet Duration
The duration of your eczema diet plan is up to you or your needs. You might decide to stick with your diet over the long term depending on how bad your eczema is.
When you first start, you might need to experiment to identify the foods that make you feel your best. Many people find it beneficial to put their favorite dishes into a defined regimen.
Your diet and symptom log will be helpful as you establish a routine. Use it to record your favorite recipes, keep track of your symptoms, and develop a diet plan that is effective. Write down any queries or worries you may have at any time.
When you visit a qualified dietician or your doctor, bring your journal with you. There, you can discuss what is or isn’t working while getting feedback on your shopping list, meals, and symptoms.
This is a fantastic chance to adjust your nutrition strategy and get closer to the outcomes you want. When creating a diet for a child with eczema, consulting a dietician is crucial. The youngster will receive the nutrients they require as a result.
Foods to Eat
Include inflammatory-reducing items on your shopping list. These foods can strengthen your immune system and possibly alleviate your symptoms.
Although there are some foods that are proven to be anti-inflammatory, remember that your diet will be particular to you. It will contain wholesome foods you enjoy and avoid those that aggravate your eczema symptoms.
Regardless of whether you have eczema, eating more whole foods and fewer processed foods is a healthy eating strategy. Whole foods are ones that have had little processing and are most similar to what you would find in nature. Look for whole grains, nuts, seeds, and non-starchy fruits, vegetables, and fruits.
Your body requires omega-3s, a beneficial type of fat, but it cannot make them on its own. This nutrient, which has a lot of anti-inflammatory qualities, can be found in a lot of places, especially:
- Fish: salmon, mackerel, tuna, herring, and sardines
- Nuts and seeds: flaxseeds, chia seeds, and walnuts
- Plant oils: flaxseed oil, soybean oil, and canola oil
- Fish oil supplements: fish oil, krill oil, and cod liver oil
- Vegetarian supplement: algal oil, which is made from algae
Foods to Consider
- Fresh or frozen fruit: like strawberries, blueberries, and oranges
- Fresh or frozen vegetables: like broccoli, spinach, kale, and cauliflower
- Fresh or dried herbs: like basil, parsley, oregano, turmeric, cinnamon, cumin, and coriander
- Unsalted nuts and seeds: like walnuts, ground flaxseed, chia seed, hemp seed, almonds, and cashews
- Fatty fish: like salmon, tuna, and sardines
- Foods rich in vitamin D: like mushrooms, organic milk and yogurt, egg yolks, and fortified whole-grain cereals
- Whole grains: like breads, oats, and healthy cereals
- Probiotics: like yogurt, kefir, and fermented foods
Foods to Avoid
- Any personal food allergens: like cow’s milk, soy, egg, peanut, tree nuts, shellfish
- Fast food: like greasy burgers and anything fried
- Frozen pre-made meals: like frozen pizza, fries, and chicken tenders
- Packaged foods: like microwave popcorn and flavored granola bars
- Sugary foods: like soft drinks, sweets, and sugary cereals
- Snack foods: like chips and cookies
- Refined grains: like white flour and pasta
- Gluten: like bread, crackers, cereals, beer, pasta, baked foods
Probiotics
The condition of your gut has a big impact on how strong your immune system is. In actuality, the lining of your digestive tract contains 70% to 80% of the immune system’s cells.
Thus, by enhancing your gut health, you might be able to give your immune system the boost it requires to combat the inflammation brought on by dietary allergies.
A balance of “good” and “bad” bacteria can be found in a healthy stomach. You can have gastrointestinal symptoms including bloating, gas, constipation, diarrhea, and heartburn if you have more harmful bacteria than healthy bacteria in your system. These are all indications of gut health issues.
Consuming probiotic foods and beverages or taking probiotic supplements are two ways to maintain a healthy balance of gut bacteria. Live bacteria and yeasts called probiotics support a healthy digestive system. Because they are safe and beneficial to consume, they are commonly referred to as “friendly bacteria.”
Additionally safe for infants and expectant or nursing mothers, probiotics.
According to one study, infants who consumed probiotics in the first year of life had a lower risk of later developing eczema.
According to a different study, probiotics that contain Bifidobacterium strains can lower a mother’s or a nursing mother’s risk of her child acquiring eczema.
Having said that, the National Eczema Association claims that additional research is required to establish the most beneficial probiotic varieties and the most effective methods for using them.
Consult your doctor if you’re considering taking probiotic pills. The type and quantity of probiotics required varies from person to person and can have a variety of impacts on your body.
Dietary Supplements
In addition to probiotics, several other supplements have been studied as possible remedies for eczema.
Vitamin D
The “sunshine vitamin” is a term for vitamin D. That’s because exposure to sunlight causes your body to naturally generate it. You need it for your body to absorb calcium, which is essential for safeguarding your skin and bones.
Maintaining a strong immune system also depends on getting adequate vitamin D.
Numerous studies have demonstrated that supplementing with vitamin D3 (cholecalciferol) can lessen the symptoms of eczema by boosting immune system health and reducing inflammation.
Be aware that while vitamin D2 comes from plants, vitamin D3 comes from animals. Both kinds of vitamin D are utilized equally by your body. Vitamin D3 has been discovered to be more efficient at increasing your body’s vitamin D reserves and alleviating eczema symptoms.
Your age determines how much vitamin D you require, regardless of whether you have eczema. Before beginning vitamin D pills, see your doctor because it is possible to take too much.
Vitamin E
Being a strong antioxidant, vitamin E shields your cells from pollutants and may help lessen inflammation in your body. Your immune system may not respond to dietary allergies if you take vitamin E supplements.
Your body creates immunoglobulin E (lgE) antibodies to ward against the “invader” when you consume a food allergy. It is thought that this immunological reaction, which causes inflammation, contributes to eczema flare-ups.
According to studies, vitamin E lowers the level of immunoglobulin E (lgE) antibodies in eczema sufferers, which may assist to lessen flare-ups and offer relief.
Even while this is encouraging, additional research is required to decide how vitamin E should be used to treat eczema. Consult your doctor to find out the proper dosage if you’re interested in trying vitamin E supplements.
Omega-3 Fatty Acids
Omega-3 fatty acids are required by your body to maintain healthy skin. According to research, those who don’t receive enough may be more susceptible to eczema.
Omega-3 fatty acids are present in some forms of fatty fish and nuts, as was previously described. But you can also take fish oil or omega-3 fatty acid supplements to include this crucial fatty acid in your diet.
Fish oils contain omega-3 fatty acids, which may lessen bodily inflammation and ease eczema symptoms. One study found that after taking fish oil supplements for 12 weeks, patients with eczema experienced significant reductions in their symptoms.
Some omega-3 fatty acid supplements, especially fish oils, have high vitamin A concentrations. Before starting, see your doctor because too much vitamin A might be hazardous.
If you take blood thinners, you should also talk to your doctor because fish oils might not be the best choice for you.
Recap
Foods and supplements that fight inflammation may relieve your eczema symptoms. But before you begin any supplements, you should always discuss it with your physician.
Cooking Tips
Eczema treatment might occasionally feel overwhelming. Starting an eczema diet plan may require some adjustments, but you should still enjoy the journey.
Focus on discovering which foods alleviate your symptoms and taste good to you rather than diving in with elaborate recipes. Whole food recipes are nutritious and take little effort to prepare, making them ideal for meal preparation.
Keep in mind that a product has more nutrients to give the less processed it is.
General Nutrition
A balanced diet that includes dairy, fruits, vegetables, grains, and foods high in protein is advised by USDA MyPlate. Additionally, they advise minimizing sodium, sugar, trans fats, and saturated fats.
Have your diet assessed by a certified dietitian if you are avoiding one of these food groups because of an allergy or sensitivity. This will guarantee that you continue to receive all the nutrients you require.
Any nutrient that is missing from your diet can be replaced with the assistance of a dietician. This is crucial when designing a child’s diet because growing bodies require specific levels of vitamins and minerals.
Foods lose a lot of their nutritional value when they are processed, packaged, and loaded with extra additives like flavors and preservatives. Keep in mind that a food will be more vitamin and mineral rich the more closely it is to its original state.
Sustainability
Finding out what food is causing your eczema can be a lot of work and worry between allergy tests and elimination diets.
Once you have identified your triggers, you must create a food plan that is long-term, cost-effective, balanced, and nutritious.
It might be challenging to follow a diet that is too restrictive or overly complicated. Consider visiting a nutritionist if you experience fatigue or burnout. Their responsibility is to support you in achieving your diet objectives.
Flexibility
When it comes to whole foods, you have a lot of options. As long as you stay away from your food triggers, there are many different fruits, veggies, nuts & seeds, dairy products, and whole grains to pick from.
When dining out or bringing meals with you while you’re on the go, it could be more difficult for some folks to avoid those dietary allergens.
Never be afraid to inquire about the ingredients of a dish or to speak with the manager of the restaurant if you have any questions. Your requests regarding food allergies should be treated extremely carefully.
Cost
Eating a diet high in whole foods can be pricey, but you can cut costs by purchasing locally and in-season goods. You can look for them by going to your neighborhood farmer’s market. By purchasing frozen fruits and veggies, you can also save money.
Supplements, on the other hand, can be expensive. But if you purchase your supply in bulk, you might be able to save money.
Summary
Food allergy testing or an elimination diet may be able to assist you identify the culprit if you believe that anything you are consuming is causing your eczema symptoms.
Even if you do not have eczema or food allergies, it is still crucial for your health to eat a diet high in whole foods and nutrients. You might experience a reduction in the symptoms of your eczema by consuming foods that reduce inflammation.
Supplements including probiotics, omega-3 fatty acids, and vitamin D may also be beneficial. Consult your doctor or pediatrician before introducing supplements to you or your kids.
Eczema Diet: How to Create a Friendly Diet Plan
- Eating certain foods can trigger eczema flare-ups
- Follow a diet that includes more anti-inflammatory foods and less proinflammatory foods to reduce flare-up frequency and intensity
- Stay well hydrated for both skin and overall health
- A healthy diet can complement over-the-counter and prescription treatments
Several efficient over-the-counter (OTC) and prescription treatments are available to manage the severity and recurrence of eczema symptoms, despite the fact that there is still no known cure. It’s equally crucial to develop and adhere to an eczema diet.
A chronic, inflammatory skin condition marked by redness, swelling, and itchy skin, eczema is a subtype of atopic dermatitis. Oozing blisters develop, crust over, and turn into scaly, rigid plaques of skin. One symptom or more may be present for you.
There is proof that avoiding particular foods can lessen the severity of eczema symptoms in sufferers. The same is true for eating more nutrients that promote a strong immune system and safeguard the skin barrier.
Your skin will stay hydrated and the rest of your body will run smoothly if you drink enough water each day.
Keeping eczema symptoms under control can be made easier by taking the prescribed medicine and adhering to an eczema-friendly diet.
Triggers
Eczema, according to researchers, is caused by a combination of an overactive immune system and particular triggers. Food has been identified as one of these triggers, therefore following an eczema-friendly diet can help with symptom management.
Eating particular foods doesn’t cause eczema; instead, it causes an outbreak if you already have it. It’s crucial to keep in mind that you might have a food allergy or sensitivity. The immune system causes food allergy, whereas the digestive system causes the former.
Finding the items that make your symptoms worse can be difficult, and frequently, it involves gradually reintroducing each offending food into your diet.
Although they won’t fully stop flare-ups, removing known food triggers from your diet will lessen them.
Foods to Avoid
When designing an eczema-friendly diet, proinflammatory foods should be eliminated or reduced because eczema is an inflammatory skin condition.
Red and processed meats are bad for you because they have a lot of saturated fat, which is linked to inflammation. Whole-fat dairy products, coconut and palm oils, and other foods are also high in saturated fat.
Refined carbs and added sugars are the other two key dietary causes of inflammation.
A few examples of refined carbs are white bread, crackers, pizza dough, and spaghetti. Everything from sodas and energy drinks to salad dressing and spaghetti sauces contains added sugars.
The following common foods have been linked to eczema flare-ups:
- Aniseed (less common)
- Banana (less common)
- Celery (less common)
- Cow’s milk and other dairy products
- Eggs
- Garlic (less common)
- Peanuts
- Seafood and shellfish
- Soy products
- Tree nuts, such as almonds, walnuts and pine nuts
- Wheat
Foods to Eat
Consider eating more of the following foods as they can effectively boost your overall health and calm an overactive immune system.
Omega-3 fatty acids
Choose anti-inflammatory whole foods rich in omega-3 fatty acids. These nutrients help fight inflammation by suppressing inflammatory protein production.
Excellent sources of omega-3 fatty acids include:
- Anchovies
- Caviar
- Chia seeds
- Fatty fish, such as herring, salmon, mackerel and sardines
- Flax seeds
- Oysters
- Soybeans
- Walnuts
You can also receive the same benefits in supplement form.
Flavonoids
Flavonoids are a group of phytonutrients found in most fruits and vegetables. This is another valuable group to consider, as they are thought to provide strong benefits for overall health.
They have anti-inflammatory effects and protect the body from antioxidative damage by eradicating harmful free radicals.
Look for flavonoid-rich foods such as:
- Apples
- Berries
- Citrus fruits
- Legumes
- Leafy green vegetables
- Nuts
- Onions
- Soybeans
- Tea
- Wine
Vitamins and Nutrients
Choose healthy foods that contain good sources of vitamins to support both the skin and a healthy immune system.
Some key vitamins include:
- Vitamin C is an antioxidant and anti-inflammatory agent that protects skin and reduces inflammation; found in citrus fruits, strawberries, peppers and broccoli
- Vitamin D protects and repairs the skin and destroys free radicals; found in fatty fish, egg yolks and certain fortified foods, such as breakfast cereals
- Vitamin E is a powerful antioxidant that supports a healthy immune system; found in olive oil, nuts and seeds
Certain minerals and other nutrients can also contribute to the health of your skin and immune system.
Among the most important are:
- Fiber, found in whole grains, fruits and vegetables
- Selenium, found in poultry, brown rice, nuts, seeds, beans, oatmeal and bananas
- Zinc, found in poultry, beans and nuts
Mediterranean diet
Consider using the well-known Mediterranean diet as a guide when developing your eczema-friendly eating plan. This eating plan promotes both cardiovascular and mental health.
Those who didn’t adhere to the diet were more likely to get severe psoriasis than those who did, according to a new study that looked at how this diet affected psoriasis, an illness that is quite similar to it.
Several of the essential nutrients to prevent eczema are also included in this diet:
- Eggs
- Fish
- Fruits
- Herbs
- Healthy fats, such as olive oil
- Leafy green vegetables
- Legumes
- Little to no red meat
- Moderate portions of non- or low-fat dairy products
- No processed foods or foods with added sugars
- Nuts and seeds
- Poultry in small amounts
- Whole grains
Probiotics
Numerous beneficial bacteria live in the gut and benefit both the gut and the body as a whole. According to some specialists, the eczema flare is caused by a compromised gut flora as a result of nutrition and diminished systemic sensitivity.
Many probiotic users believe that a healthy balance of gut bacteria is related to a stronger immune system.
However, there isn’t much proof to back up probiotics’ effectiveness as an eczema treatment, according to a recent assessment of studies on the topic.
But it can work if pregnant women consume probiotics; this has been found to greatly reduce the probability that their unborn child will later acquire eczema.
Takeaway
An eczema-friendly diet can be added to your treatment plan in addition to the course of action recommended by your dermatologist to lessen the frequency and severity of flare-ups.
A diet that is eczema-friendly has an emphasis on fruits, vegetables, whole grains, legumes, nuts, and oily fish, much like the Mediterranean diet does. You keep your skin hydrated and keep your body in balance, make sure to drink enough of water each day.
Make a list of your trigger foods and get rid of them. Include foods that are high in selenium, zinc, flavonoids, vitamin C, D, and E, as well as omega-3 fatty acids, flavonoids, and other nutrients. These foods can successfully reduce inflammation while supporting a strong immune system and skin barrier.