How Diet Can Help With Psoriasis - A Skin Condition?
Psoriasis, being an autoimmune and chronic disease in which the skin becomes inflamed, requires complete care and approach related to the care of habits and lifestyle. It is a pathology that is also becoming more common; it can be brought on by a combination of environmental and genetic factors, such as stress, infections, alcohol and tobacco use, obesity, certain medicines, infections, and cold, dry regions.
From a nutritional level, we can lessen the frequency and intensity of skin disorders and breakouts, as well as help those who suffer from them. The basis is an anti-inflammatory diet that needs to include healthy fats and a daily intake of omega-3 fatty acids, primarily EPA and DHA, which we can do through oily fish, such as salmon, tuna, anchovies, herring, anchovies, mackerel, sardines; virgin olive oil; seeds and nuts. Avoid pro-inflammatory fats such as saturated and trans fats, which are included in all industrial products, fatty sausages, and red meat, among other foods, in addition to consuming healthy fats. Keep an eye on your consumption of omega-6-rich fats, such as those found in meat, dairy products, sunflower, corn, or soy oils, which can exacerbate inflammation. In short, achieve a balance in dietary intake between omega 3 and 6.
Additionally, it is crucial to incorporate a variety of coloured fruits and vegetables in your diet because each hue has its own set of antioxidants that can help us maintain the health of our cells and slow down the ageing process. Additionally, certain food groups have certain micronutrients that can aid with dermatological health, like selenium, vitamin C, and vitamin E.
These antioxidants, in addition to being produced by the body, can also be ingested through the diet. The most notable:
- Vitamin E: Vitamin E (alpha-tocopherol) is the most potent antioxidant now recognised, helping to cleanse our bodies of free radicals. Food sources include eggs, nuts, seeds, and virgin olive oil.
- Beta-carotenes: It can react with some free radicals and neutralise them in addition to acting as photoprotective agents. Sources of food: pumpkin, peppers, and carrots.
- Ascorbic acid, or vitamin C: Vitamin C can significantly lower the amount of free radicals in the body, making it a potent reducing agent. Furthermore, vitamin C helps maintain vitamin E levels by preventing the oxidative loss of alpha-tocopherols during the food digestion process. Food sources: red pepper, kiwi, orange.
- Lycopene: It is an extremely potent antioxidant. Food sources include grapefruit, watermelon, and tomatoes (the main source).
- Retinol, or vitamin A: It can regenerate cells. Sources: watercress, carrot, lamb's lettuce, spinach, sweet potato, rocket and turnip greens.
- Minerals: Micronutrients with strong antioxidant properties that are essential to many metabolic processes include copper, zinc, selenium, iron, and so on.
Promoting these foods and nutrients in the diet of people with psoriasis is something very positive and has a relevant impact. With a positive message focus on which foods are promoted rather than prohibited, since, if we cover the dietary intake of everything that is needed, the rest of the more pro-inflammatory foods will be indirectly displaced.
Additionally, gut health has a significant role in psoriasis, so it's vital to pay attention to what we absorb throughout the digestive process in addition to what we consume.