PSORIASIS BEST FOOD CHOICES
If you have psoriasis, what you eat and drink may make a big difference in how you feel. Scientists don’t know for sure if following a specific diet or staying away from certain foods can help reduce the frequency and severity of your flares. But a healthy diet high in fruits, vegetables, lean protein, and whole grains can boost your overall well-being and may ease the intensity of your psoriasis symptoms.
1. Eat more fatty fish:
The omega-3 fats in fish can help with inflammation and give your immune system a boost, so it’s a good idea to put fish on the menu at least twice a week. Go with cold-water fish like salmon, tuna, mackerel, sardines, herring, and trout.
2. Eat more spices and herbs:
When you flavour your dishes with these, you tend to sprinkle on less salt. That may help protect you from high blood pressure and may make you less likely to have a heart attack or stroke. Spices and herbs are also top sources of ingredients with anti-inflammatory and antioxidants properties.
3. Consume more olive-, nut- and avocado oil:
Not all cooking oils are created equal. Olive oil has anti-inflammatory omega-3 fats. It’s also a staple of the Mediterranean diet. Research shows that people who eat that way – focusing on fruits, vegetables, fish, beans and whole grains, along with olive oil – have less severe psoriasis. Not a fan? Nut and avocado oils also have these healthy fats. Use them in salad dressings and sautés.
4. Eat more fruit:
Satisfy your sweet tooth a different way. Fruits have antioxidants, fibre, and vitamins that fight inflammation. For the biggest boost, eat a variety of colours. Each has its own mix of nutrients. Berries, cherries and apples have antioxidants called polyphenols, while oranges and melons are high in vitamin C. Pineapple has an anti-inflammatory enzyme called bromelain.
5. Eat more beans:
These are good sources of protein, fibre, and antioxidants. They can help keep your weight in check and ease the inflammation in your body, and research suggests that a vegetarian diet can help with psoriasis symptoms. Try swapping them for meat once in a while: Use them in place of ground beef in chili or tacos. You can also add mashed beans to burgers and sandwiches.
6. Eat more whole grains:
Fiber-rich whole grains can ease inflammation. They can also help you slim down and research shows that losing weight can help with your psoriasis symptoms. Choose whole grain breads, cereals, pastas, and brown or wild rice. Labels like ‘multigrain’ can be misleading, so check that a whole grain is the first ingredient listed. Bulgur, quinoa and barley are other tasty options.
7. Eat more nuts:
They pack a lot of inflammation-fighting power in a small package. And they’re loaded with nutrients, healthy fats and fibre. Toss a handful of nuts on a salad, or have them as a snack.
PSORIASIS WORST FOOD CHOICES
Did you know? Research has yet to confirm a definitive link between diet and psoriasis flare-ups, but some people say that eliminating certain foods and drinks offers relief from symptoms. Food that may cause psoriasis flare-ups:
1. Eat Less fatty red meat:
This can trigger inflammation and may lead to more severe psoriasis symptoms. The saturated fat in red meat can also increase your chances of developing heart disease. People with psoriasis are already more likely to have a heart attack or a stroke. If you’re in the mood for red meat, opt for lean cuts, such as sirloin and top and bottom rounds. Also choose ground beef with the lowest percentage of fat.
2. Eat less dairy products:
Like red meat, dairy products also contain the natural inflammatory arachidonic acid. “Cow’s milk is one of the biggest culprits”, Bagel says, because it also contains the protein casein, which has been linked to inflammation. Egg yolks, too, are high in arachidonic acid, so consider nixing them from your diet.
3. Eat Less citrus fruits:
Sometimes an allergic reaction can cause psoriasis to flare up. Citrus fruits, such as grapefruit, oranges, lemons and limes, are a common allergen. If you notice that citrus fruits seem to trigger your symptoms, see if eliminating them from your diet improves your skin. This goes for their derivatives as well, such as lemonade and grapefruit juice.
4. Eat less condiments:
Some people with psoriasis find condiments and spices to be their enemy. The ones that seem to cause the most trouble for people with psoriasis are pimento, cinnamon, curry, vinegar, mayonnaise, paprika, hot sauce, Worcestershire sauce, and ketchup. These condiments are all on the no-no list because substances in each of them can increase inflammation.
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