Looking for Psoriasis Relief? These Everyday Foods Might Help Calm Your Skin

So what should you be eating more of? Let’s dive into the delicious—and science-backed—list.

🥑 1. Fatty Fish: Omega-3 Powerhouses

If you’re not already adding salmon, mackerel, or sardines to your weekly menu, you’re missing out. These fish are loaded with omega-3 fatty acids, which have been shown to reduce inflammation throughout the body—psoriasis included. Many people with psoriasis also experience joint pain (psoriatic arthritis), and omega-3s may help ease that too.

Bonus tip: Try grilling or baking your fish with olive oil for even more anti-inflammatory benefits.

🫐 2. Berries: Tiny But Mighty Antioxidants

Blueberries, raspberries, strawberries—besides tasting amazing—are packed with antioxidants that help fight oxidative stress in the body. This stress can trigger or worsen flare-ups in people with psoriasis.

Pop them in smoothies, toss them on oatmeal, or enjoy them solo. Either way, your skin will thank you.

🥬 3. Leafy Greens: Detox from Within

Think spinach, kale, and Swiss chard. These greens are rich in vitamin K, folate, and fiber—all essential for immune support and gut health. Why does that matter? A healthy gut has been linked to reduced psoriasis severity.

If raw salads aren’t your thing, sauté with garlic and olive oil for a warm, satisfying dish.

🧄 4. Garlic: Nature’s Anti-Inflammatory

Garlic does more than just add flavor. It’s been used for centuries for its medicinal properties. Compounds like allicin can help suppress the overactive immune responses that fuel psoriasis flare-ups.

Try adding minced garlic to soups, sauces, and marinades—your immune system (and your taste buds) will benefit.

🥜 5. Nuts & Seeds: Skin-Supporting Snack Fuel

Almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats, zinc, and selenium—nutrients that contribute to healthier skin and reduced inflammation.

They’re great as on-the-go snacks or as toppings for yogurt and salads. Plus, they’ll keep you full and energized without triggering blood sugar spikes.

Ready to Eat Your Way to Better Skin?

While everyone’s psoriasis journey is different, adding these foods to your routine might give your skin the support it’s been craving. Think of it as a tasty, low-risk way to help manage symptoms naturally.

🌰 6. Avocados: Creamy Nutrient Bombs for Skin Health

Avocados are not only delicious but also provide a wealth of nutrients beneficial for skin health. Rich in monounsaturated fats, they help to maintain skin hydration and elasticity, which can be particularly important for those suffering from psoriasis. Additionally, avocados contain antioxidants like vitamins E and C, which work to protect skin cells from oxidative damage. Consider adding sliced avocado to your salads, spreading it on whole-grain toast, or blending it into smoothies for a creamy texture. Your skin will love the nourishing effects!

🥕 7. Colorful Vegetables: The More Variety, The Better

Incorporating a wide variety of colorful vegetables into your diet can provide essential nutrients that may help in managing psoriasis symptoms. Vegetables like carrots, sweet potatoes, and bell peppers are packed with vitamins A and C, which play a crucial role in skin health and immune function. The fiber in these veggies also supports gut health, contributing to an overall reduction in inflammation. Try roasting a mix of these vegetables with herbs or tossing them in a stir-fry to enjoy a vibrant and nutritious meal that benefits your skin.

🍵 8. Green Tea: A Soothing Beverage for Skin Wellness

Green tea is not just a refreshing drink; it's also a powerful ally for those with psoriasis. It’s rich in polyphenols, especially epigallocatechin gallate (EGCG), which has been shown to have anti-inflammatory and antioxidant properties. Drinking green tea regularly may help reduce the severity of flare-ups and support overall skin health. Consider swapping your regular coffee or soda for a cup of green tea, or try it iced with a splash of lemon for a delightful and skin-friendly beverage option.

🍯 9. Honey: Nature's Sweet Healer for Skin

Honey has been used for centuries for its medicinal properties, and it can be particularly beneficial for skin health. Its natural humectant qualities allow it to retain moisture, which is crucial for soothing dry, flaky skin associated with psoriasis. Additionally, honey possesses anti-inflammatory and antibacterial properties, making it a great option for wound healing and reducing irritation. You can enjoy honey by drizzling it over your morning oatmeal, mixing it into yogurt, or using it as a natural sweetener in various recipes.

🥦 10. Fermented Foods: Gut Health Allies

Fermented foods such as yogurt, kefir, sauerkraut, and kimchi have gained popularity for their gut health benefits due to their rich probiotic content. A healthy gut microbiome is essential for overall health and can play a significant role in managing autoimmune conditions like psoriasis. Probiotics help balance the gut flora, reducing inflammation and potentially alleviating symptoms. Incorporating these foods into your daily diet can be as simple as adding a scoop of yogurt to your breakfast or enjoying a side of kimchi with dinner, making skin health deliciously attainable.

Turmeric: The Golden Spice for Skin Health

Turmeric is not just a staple in many kitchens; it's also a powerhouse for skin health, especially for those dealing with psoriasis. Curcumin, the active compound in turmeric, possesses potent anti-inflammatory and antioxidant properties that can significantly benefit skin conditions. Incorporating turmeric into your diet can help reduce inflammation and support the healing process. You can add it to soups, stews, or stir-fries, or even enjoy it as a soothing turmeric latte. By making this spice a regular part of your meals, you may find your skin feeling better and more resilient.