The psoriasis diet should be rich in fish, vegetables, seeds, whole grains and fruits, which are anti-inflammatory and antioxidant foods that strengthen the immune system, helping to reduce the frequency and severity of lesions.
On the other hand, it is important to avoid foods that cause inflammation, such as sugar, fried foods, red meat, ready-made seasonings and sauces and embedded foods, such as sausages, sausages, ham and mortadella.
As there is no specific diet to treat psoriasis, it is advisable to consult a nutritionist so that a complete assessment can be carried out and a diet can be planned according to each person’s nutritional needs.
Allowed foods
Foods that are permitted and can be consumed regularly are:
1. Whole grains
Whole grains are rich in fiber that improves intestinal flora health and controls blood sugar levels. Therefore, whole grains strengthen the immune system, fighting inflammation and relieving the symptoms of psoriasis.
Example: wholemeal bread, wholemeal pasta, brown rice, quinoa, corn and oats.
2. Pisces
Some fish are great sources of omega 3 and omega 6, which are healthy fats that reduce the production of inflammatory substances in the body, such as eicosanoids and cytokines.
In addition, fish are also rich in selenium, a mineral that improves the functions of immune system cells, preventing the appearance of scaling and itching. Discover other health benefits of fish.
Example: tuna, sardines, herring, mackerel, trout and salmon.
3. Seeds and dried fruits
In addition to being rich in fiber, seeds and nuts have good amounts of vitamins and minerals, such as vitamin E, selenium and magnesium, omega 3 and 6, for example. Thus, seeds and dried fruits help prevent the inflammatory process and reduce the symptoms of the disease.
Example: sunflower seeds, pumpkin seeds, linseed seeds, chia seeds, sesame seeds, almonds, peanuts, walnuts and cashews, for example.
4. Fruits
Daily and varied fruit consumption increases the amount of fiber in the diet, which balances the intestinal flora and strengthens the immune system. See a list of fruits rich in fiber.
Furthermore, regular fruit consumption also ensures a good intake of vitamins C, a nutrient with antioxidant and anti-inflammatory action that protects the skin against free radicals, prevents the appearance of injuries and helps in the wound healing process.
Example: orange, lemon, banana, tangerine, avocado, mango, papaya, passion fruit, cashew, grape, acerola, kiwi, and blackberry.
5. Vegetables
Vegetables are great sources of carotenoids, anthocyanins, lycopene and catechins, which are bioactive compounds with antioxidant action that reduce inflammation and alleviate the symptoms of psoriasis.
Example: carrots, tomatoes, watercress, red cabbage, arugula, pumpkin, sweet potatoes, beets, spinach, kale and broccoli.
6. Vegetable oils
Vegetable oils are a good source of polyunsaturated fatty acids, a type of healthy fat that helps prevent and fight skin inflammation.
Example: extra virgin olive oil, extra virgin sunflower oil, linseed oil and wheat germ oil.
Diet menu for psoriasis
The following table provides an example of a 3-day menu for psoriasis:
This menu is just an example, where the quantities and types of food may vary depending on the person’s age, physical activity and health status. Therefore, it is important to consult a nutritionist to carry out a complete assessment and plan a diet suited to individual needs.
Foods that should be avoided
Some of the foods that should be avoided in case of psoriasis are:
- Red meats and fried foodswhich are foods rich in saturated fat and cholesterol, promoting inflammation and increasing the likelihood of triggering the disease;
- Sugar and white flour, such as sweets, white breads and cookies. These foods are considered carbohydrates with a high glycemic index, increasing the risk of inflammatory diseases, including psoriasis;
- Embedded and processed foods, which have many additives, as is the case with ham, sausage and salami, for example. This way, by keeping the body free of toxins, it is possible to keep the skin healthier and with fewer lesions.
These foods increase inflammation, causing new flare-ups or worsening psoriasis symptoms, such as itching and skin irritation.
Furthermore, drinking alcoholic beverages, such as beer, wine and sparkling wine, should also be avoided. This is because alcohol causes inflammation, worsening psoriasis symptoms.
Watch the following video and see some precautions to alleviate psoriasis symptoms:
