Preventing Eczema Relapse: 5 Nutrients for Skin Health
Eczema, also known as atopic dermatitis, is a common skin condition that causes dry, itchy, and inflamed skin. It can affect people of any age, but it is more common in young children and often persists into adulthood. Eczema is not contagious, but it can be very uncomfortable and affect the quality of life of those who have it.
There is no cure for eczema, but there are ways to manage the symptoms and prevent flare-ups. One of the factors that can influence eczema is the diet. Some foods may trigger or worsen eczema, while others may help reduce inflammation and soothe the skin.
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How diet affects eczema
The exact cause of eczema is not fully understood, but it is thought to be related to an overactive immune system that reacts to external or internal triggers. Some of these triggers include allergens, irritants, stress, infections, and temperature changes. When the immune system overreacts, it causes inflammation in the skin, which leads to the symptoms of eczema.
Diet can affect eczema in two ways: by triggering or worsening inflammation, or by reducing or soothing inflammation. Some foods may contain substances that can irritate the skin or cause an allergic reaction in some people. These foods may vary from person to person, but some common ones include dairy products, eggs, nuts, wheat, soy, citrus fruits, and seafood. These foods may cause or worsen eczema symptoms in some people, especially if they have a food allergy or intolerance.
On the other hand, some foods may contain nutrients that can help reduce inflammation and support the health of the skin. These nutrients may have anti-inflammatory, antioxidant, or immunomodulatory effects that can help balance the immune system and protect the skin barrier. These foods may include fatty fish, fruits, vegetables, fermented foods, seeds, and nuts. These foods may help improve eczema symptoms in some people, especially if they have a nutrient deficiency or imbalance.
5 nutrients to improve eczema
Here are five nutrients that can help combat inflammation and soothe skin redness caused by eczema:
Omega-3 fatty acids
Omega-3 fatty acids are essential fats that have anti-inflammatory properties. They can help counteract the pro-inflammatory effects of omega-6 fatty acids, which are abundant in most Western diets. Omega-3 fatty acids can also help improve the skin barrier function by increasing its hydration and elasticity.
Some studies have shown that omega-3 fatty acids can help reduce the severity and frequency of eczema flare-ups in children and adults . Omega-3 fatty acids can also help lower the risk of developing other allergic diseases such as asthma and hay fever.
The best sources of omega-3 fatty acids are fatty fish such as salmon, mackerel, sardines, herring, and anchovies. Other sources include flaxseeds, chia seeds, walnuts, soybeans, and algae oil. The recommended intake of omega-3 fatty acids for adults is 250 to 500 mg per day.
Probiotics
Probiotics are beneficial bacteria that live in the gut and help maintain a healthy balance of microorganisms. They can also influence the immune system and modulate its response to allergens and pathogens. Probiotics can help prevent or treat eczema by restoring the gut microbiota, which may be altered in people with eczema.
Some studies have shown that probiotics can help reduce the incidence and severity of eczema in infants and children, especially if they are given to pregnant or breastfeeding mothers . Probiotics may also help improve eczema symptoms in adults, but the evidence is less consistent.
The best sources of probiotics are fermented foods such as yogurt, kefir, sauerkraut, kimchi, miso, tempeh, and kombucha. Probiotic supplements are also available, but they may vary in quality and potency. The recommended dose of probiotics for eczema is not well established, but some studies have used doses ranging from 10 to 40 billion colony-forming units (CFU) per day.
Flavonoids
Flavonoids are plant compounds that have antioxidant and anti-inflammatory properties. They can help scavenge free radicals, which are unstable molecules that can damage the skin cells and cause inflammation. Flavonoids can also help modulate the immune system and inhibit the release of histamine, which is a chemical that causes itching and swelling in allergic reactions.
Some studies have shown that flavonoids can help prevent or treat eczema by reducing inflammation and improving the skin barrier function . Flavonoids may also help lower the risk of developing other allergic diseases such as asthma and hay fever.
The best sources of flavonoids are fresh fruits and vegetables, especially berries, citrus fruits, apples, grapes, onions, broccoli, kale, spinach, and parsley. Other sources include tea, cocoa, red wine, soybeans, and herbs. The recommended intake of flavonoids for adults is not well defined, but some studies have used doses ranging from 50 to 500 mg per day.
Zinc
Zinc is a mineral that is essential for the health of the skin. It plays a role in wound healing, cell differentiation, keratin formation, and collagen synthesis. Zinc also has anti-inflammatory and antimicrobial effects that can help protect the skin from infections and inflammation.
Some studies have shown that zinc deficiency is associated with increased risk and severity of eczema . Zinc supplementation can help improve eczema symptoms by enhancing the skin barrier function and reducing inflammation .
The best sources of zinc are animal products such as meat, poultry, seafood, eggs, and dairy products. Other sources include legumes, nuts, seeds, whole grains, and fortified cereals. The recommended intake of zinc for adults is 8 to 11 mg per day.
Vitamin D
Vitamin D is a fat-soluble vitamin that is synthesized by the skin when exposed to sunlight. It is also obtained from some foods or supplements. Vitamin D is important for the immune system regulation and the modulation of inflammation. Vitamin D can also help maintain the skin barrier function by stimulating the production of antimicrobial peptides and ceramides.
Some studies have shown that vitamin D deficiency is associated with increased risk and severity of eczema . Vitamin D supplementation can help improve eczema symptoms by reducing inflammation and enhancing the skin barrier function . Vitamin D may also help prevent or treat other allergic diseases such as asthma and hay fever.
The best sources of vitamin D are fatty fish such as salmon, mackerel, sardines, herring, and tuna. Other sources include egg yolks, cheese, mushrooms, fortified milk, and fortified cereals. The recommended intake of vitamin D for adults is 15 to 20 micrograms (600 to 800 IU) per day. However, some people may need higher doses depending on their sun exposure, skin color, age, weight, and health status.
Foods to avoid with eczema
Eczema is a chronic inflammatory skin condition that causes dry, itchy, and red patches on the skin. While the exact causes of eczema are not fully understood, some people may find that certain foods trigger or worsen their symptoms. These foods may vary from person to person, but some common ones include:
- Dairy products, such as milk, cheese, yogurt, and butter. Dairy products contain proteins and sugars that may cause inflammation and allergic reactions in some people with eczema.
- Eggs, especially the whites. Eggs are a common allergen that can trigger eczema flare-ups in some people. Egg whites contain a protein called albumin that can cause histamine release and inflammation in the skin.
- Gluten, a protein found in wheat, barley, rye, and oats. Gluten can cause intestinal inflammation and leaky gut syndrome, which may allow toxins and bacteria to enter the bloodstream and affect the skin.
- Nuts and seeds, such as peanuts, almonds, walnuts, sunflower seeds, and sesame seeds. Nuts and seeds are high in fat and calories, which may increase inflammation and oxidative stress in the body. They also contain allergens that can trigger eczema in some people.
- Citrus fruits, such as oranges, lemons, grapefruits, and limes. Citrus fruits are acidic and can irritate the skin and mucous membranes. They also contain histamine-releasing compounds that can cause itching and inflammation.
- Tomatoes and nightshade vegetables, such as potatoes, eggplants, peppers, and paprika. Tomatoes and nightshades contain alkaloids that can cause inflammation and allergic reactions in some people with eczema.
- Spicy foods, such as chili peppers, curry, garlic, onion, and ginger. Spicy foods can increase blood flow and body temperature, which can worsen eczema symptoms. They can also irritate the digestive system and cause acid reflux.
- Processed foods, such as fast food, junk food, canned food, frozen food, and ready meals. Processed foods are high in salt, sugar, fat, additives, preservatives, and artificial colors and flavors that can cause inflammation and allergic reactions in the body.
- Alcohol and caffeine, such as beer, wine, liquor, coffee, tea, and energy drinks. Alcohol and caffeine can dehydrate the skin and impair its barrier function. They can also increase blood pressure and heart rate, which can aggravate eczema symptoms.
If you have eczema, it may be helpful to keep a food diary to track what you eat and how your skin reacts. You may also want to consult a doctor or a nutritionist before making any major changes to your diet.
Conclusion
Eczema is a complex condition that can be influenced by many factors, including diet. While there is no cure for eczema, eating a balanced diet rich in anti-inflammatory nutrients may help reduce its severity and frequency. On the other hand, avoiding foods that trigger or worsen eczema symptoms may also help prevent flare-ups and improve your quality of life.
Remember that everyone is different and what works for one person may not work for another. The best way to find out what foods affect your eczema is to experiment with different foods and observe how your skin responds. You may also want to seek professional advice from a doctor or a nutritionist before making any dietary changes.
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