which foods are better to introduce and which ones to avoid

which foods are better to introduce and which ones to avoid

Psoriasis is one chronic inflammatory skin disease which is frequently related to obesity, diabetes, dyslipidemia, cardiovascular diseases or inflammatory bowel diseases.

Psoriasis patients often have bad dietary habits that we are going to comment on below and that, normally, is usually related to high intakes of processed foods and low levels of intake of fruits, vegetables and other whole plant foods.

There is evidence to suggest that obesity is a risk factor for psoriasis, aggravates existing psoriasis and that weight loss can improve the severity of psoriasis in overweight patients, so it is not just diet that has an influence.

What foods improve psoriasis

Foods rich in monounsaturated fatty acids

Those foods that are rich in monounsaturated acids such as extra virgin olive oil, eggs, avocado and some dairy products, have been seen to greatly improve the ability of our body to reduce the inflammation of our skin.

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Foods rich in omega-3 fatty acids

The action that omega-3 fatty acids have on our health is well known, especially EPA and DHA, which are the fatty acids that we get from blue fishand linolenic acid, which we get through plant foods such as nuts, chia or flax seeds.

In fact, it seems that omega-3 is one of the nutrients that most helps reduce inflammation in these people. The foods with the most omega 3 are the following:

  • Flax seeds (24g/100g)
  • Chia seeds (18g/100g)
  • Walnuts (18g/100g)
  • Salmon (4.2g/100g)
  • Mackerel (4.1g/100g)
  • Cod liver oil (2.7 g/100 g)
  • Sardines (2.2g/100g)
  • Herring (1g/100g)
  • Anchovy (1g/100g)

It is important to emphasize that omega-3 from plant foods must first be converted to DHA and EPA. Still, one to two tablespoons of flaxseed is enough to reach daily omega-3 levels.

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high fiber foods

Any plant-based food is going to have large amounts of fiber (unless processed, as is the example of extra virgin olive oil). That is, legumes, fruits, vegetables, nuts, seeds, etc., are foods that will provide us with large amounts of fiber.

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And not only does fiber itself have beneficial effects, but when it is metabolized by bacteria in our digestive system and converted into short-chain fatty acids, it seems that these metabolites also they reduce inflammation.

Soluble fiber and insoluble fiber: what are their differences and in what foods can we find it

What foods make psoriasis worse

Foods high in simple sugars

Foods such as chocolates with a low percentage of cocoa, cakes, cookies and many other ultra-processed products generate an exacerbation of psoriasis, so here we have yet another reason to stop consuming this type of food.

Western diet intake causes intestinal dysbiosis and dysregulation of bile acid synthesis, and either of these two consequences can lead to dermatitis. The intestinal microbiota and its metabolites can enter the circulation and spread to other organs, including the skin, generating inflammation that leads to psoriasis.

Alcohol

Psoriasis can be triggered or made worse by drinking alcohol. There are many studies that relate and have reported that people who have psoriasis and consume alcohol have more severe psoriasisso a good strategy to improve this disease is to go reducing alcohol to zero. And not only for psoriasis, but for health in general.

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Red meat

This food is always in controversy regarding our overall health. But in the case of psoriasis, it has been seen that the higher the consumption of red meat, the greater the severity of psoriasis.

If you are a person who likes meat, you can try eating white meat such as chicken, turkey, some pork and rabbit.

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