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Here is a list of Anti-inflamatory foods for people suffering from psoriasis and other inflamatory conditions!
#1: Eat Antioxidant-Rich Foods
In an Italian study with 316 patients with psoriasis and 366 controls, dietary habits were assessed by a food frequency questionnaire. Those who ate the most carrots, tomatoes, fresh fruit, and green vegetables were much less likely to get psoriasis than people who followed a diet poor in these foods. Carrots, tomatoes, fresh fruit, and green vegetables are known to contain high amounts of anti-oxidant vitamins such as vitamin C, vitamin E, and beta-carotene. Also zinc and selenium play an important role in the antioxidant system of the body: these two trace minerals are essential for the production of certain enzymes involved in antioxidant defense.
#2: Be Sure to Eat Plenty of Foods Rich in Folate
Research suggests that people with psoriasis may have an increased need for folate (vitamin B9). One study found that 44 percent of patients in the test group had reduced serum levels of folate. The scientists speculated that the folate deficiency frequently observed in psoriasis patients could be a result of an increased utilization of folate by the abnormally rapidly regenerating skin cells.
Folate is a water-soluble B-complex vitamin that occurs naturally in a wide range of foods, including spinach, broccoli, cauliflower, romaine lettuce, asparagus, mustard greens, turnip greens, lentils, calf’s liver, and parsley.
#3: Eliminate Food Allergens
Food allergies (e.g. gluten allergy aka coeliac disease) may trigger psoriasis flare ups in some people. What causes an allergic reaction in one person, however, may not cause the same reaction in another person. An elimination diet can be used to identify which foods and substances may aggravate psoriasis symptoms in an individual. This diet involves removing any food or substance that is suspected of causing an allergy or intolerance from diet for a period of two to four weeks. If, after the elimination period, symptoms have cleared or improved significantly, the suspected foods and substances can be re-introduced to the diet, one food or substance at a time (the so-called “challenge” phase of the elimination diet). During this phase, the dieter systematically goes through all the suspected allergens, one by one, by consuming a suspect food or substance several times a day and then returning to the elimination diet for a few days. If the symptoms re-occur or worsen during these days, the dieter may be allergic to the food or chemical that was re-introduced.
Although an elimination diet is fairly simple to complete, the whole process can take several months. An alternative way to go about finding out which foods may aggravate psoriasis in an individual is to have an allergy test performed.
#4: Reduce Omega-6 Fatty Acids in Your Diet, Increase Omega-3 Fatty Acids
Omega-6 fatty acids are considered essential fatty acids (EFAs), and a certain amount is necessary to maintain the proper functioning of the human body.
Omega-6 fatty acids are considered essential fatty acids (EFAs), and a certain amount is necessary to maintain the proper functioning of the human body. However, excessive amounts of these fats can aggravate symptoms of psoriasis. Excess omega-6 fatty acids can increase inflammation associated with psoriasis by producing substances like inflammatory prostaglandins. Omega-3 fatty acids, on the other hand, have anti-inflammatory effects.
Many experts believe that our ancestors consumed omega-3 and omega-6 fatty acids in roughly equal amounts. Today, most modern diets in Western countries contain too much of the potentially inflammatory omega-6 fatty acids and not enough anti-inflammatory omega-3 acids. Simply consuming less refined vegetable oils like corn oil and safflower oil that are high in omega-6 fatty acids and consuming more food that are high in omega-3 fatty acids (e.g. flaxseeds, walnuts, soybeans, and cold water fish like salmon, cod, and halibut) might provide relief to people suffering from psoriasis.
#5: Step up Your Zinc Intake
Another good diet tip for psoriasis sufferers is to eat more foods that contain zinc. Several studies have associated low serum zinc levels with psoriasis, and some studies suggest that an increase in the zinc intake could alleviate psoriasis symptoms. One study found that psoriasis lesions improved after one month of treatment with zinc supplementation, and the effect was even more pronounced during the second and the third month, when also itching and scaling disappeared or were significantly reduced.
Zinc, which requires vitamin B6 for proper absorption in the intestines, is found in a variety of foods, the best dietary sources being oysters, red meat, and poultry. Zinc from plant sources such as nuts, legumes, and grains is of a different type than that found in animal sources and is not readily used by the body, although oats are a good source of zinc that the body can easily use.
#6: Limit High Glycemic and Sugary Foods
There is some evidence that a diet high in sugary and high-glycemic foods (which rapidly raise blood sugar levels) can increase inflammation. One study revealed that women, particularly overweight women, eating large amounts of high glycemic foods such as potatoes, white bread, muffins, and white rice had elevated levels of C-reactive protein (CRP). CRP is a substance that the body releases in response to inflammation, and therefore CRP levels act as a measurement of inflammation in the body.
Furthermore, sugary foods are thought to promote the (over)growth of the Candida yeast in the body, which has been linked to psoriasis and other diseases. One study found that the presence of Candida was much more common in the saliva of psoriatic patients (detected in 78% the patients) than in the saliva of healthy people (in 50% of the healthy subjects).
#8: Consume Foods That Contain Quercetin
Quercetin, a bioflavonoid that is found in high concentrations in yellow and red onions, has strong anti-inflammatory properties, and may therefore help treat psoriasisand other conditions. Quercetin inhibits the action of phospholipase, an enzyme that generates free arachidonic acid. Arachidonic acid, in turn, increases the levels of prostaglandins and leukotrienes, which are potent mediators of inflammation.
In addition to onions, good dietary sources of quercetin include capers, apples, lovage, broccoli, red grapes, cherries, citrus fruits, tea, and many berries, including raspberry, lingonberry, and cranberry.
#7: Count on Curcumin
Curcumin is a phytochemical that gives turmeric its intense yellow pigment. Curcumin has been used, in the form of turmeric, in Ayurvedic and Chinese medicine for centuries due to its beneficial effects on a wide range of diseases and conditions. Curcumin has been shown to possess anti-inflammatory properties, and anecdotal evidence suggests that this extraordinary compound might also be effective at alleviating psoriasis symptoms. However, large, placebo-controlled trials are still needed to shed more light into the potential of curcumin in the treatment of psoriasis.
information taken from healthwithfood.org
Additional supplements good for anti inflamatory conditions like psoriasis
Enriching Greens – a great tasting “greens drink” containing highly concentrated “greens” like chlorella, spirulina, wheat grass juice, barley grass juice, etc., and herbal extracts. Take one serving (one tablespoon) in 8 ounces of water daily.
- Omega-3 – Take two or three capsules twice daily if you have psoriasis. Fish oils rich in eicosapentaenoic acid (EPA) and docosohexanoic acid (DHA) have been shown to be extremely helpful in improving psoriasis. The dosage used in the double-blind clinical studies has typically provided 1.8 g EPA and 1.2 g DHA per day.
Detox and Cleansing juices
- 1) use veggies high in water content (cellery, cucummber) 1 or 2 per drink
- 2) dark leafy greens 2 to 4 leafs per drink
- 3) fruit 1 per drink (apple, pear, pineapple)
- 4) additionals choose 1 or 2 per drink (mint, cilantro, parsley, ginger, lemon and beats)
- Be creative and experiment!!!
Top 10 list of greens from most nutritious to least.
To encourage you to put more leafy vegetables in your juices or your plate, here is WebMD top 10
- Kale: This nutrition powerhouse “offers everything you want in a leafy green. It’s an excellent source of vitaminsA C, and K, has a good amount of calcium for a vegetable, and also supplies folate and potassium. Kale’s ruffle-edged leaves may range in color from cream to purple to black depending on the variety. Great for juicing but before juicing or cooking with kale, collards, turnips, and chard, it is recommended to swishing the greens in a water-filled sink, draining the sink, then repeating this rinse until the leaves are dirt -free. A favorite cooking method for these four greens is to rub the leaves in olive oil or tahini (sesame paste) and cook them for five minutes with garlic, olive oil, and broth.
- Collards: Collard greens are similar in nutrition to kale. But they have a heartier and chewier texture and a stronger cabbage-like taste. The wide leaves can be used as a wrapper instead of tortillas or bread. A half cup has 25 calories.
- Turnip greens: Buy turnips with the tops on, you get two vegetables in one. More tender than other greens and needing less cooking, this sharp-flavored leaf is low in calories yet loaded with vitamins A,C, and K as well as calcium.
- Swiss chard: With red stems, stalks, and veins on its leaves, Swiss chard has a beet-like taste and soft texture that’s perfect for juicing and sauteeing. Both Swiss chard and spinach contain oxalates, which are slightly reduced by cooking and can bind to calcium, a concern for people prone to kidney stones. Chard contains 15 calories in one-half cup and is a good source of vitamins A and C. Sweet-and-sour chard made by adding raisins and vinegar to the cooked greens.
- Spinach: Popeye’s favorite vegetable has 20 calories per serving, plus it’s packed with vitamins A and C, as well as folate. And because heat reduces the green’s oxalate content, freeing up its dietary calcium cooked spinach gives you more nutrition than raw. Spinach leaves can be cooked quickly in the water that remains on them after rinsing, or they can be eaten raw in salads and juicing. Bags of frozen chopped spinach are more convenient to use than block kinds, and this mild-flavored vegetable can be added to soups, pasta dishes, and casseroles.
- Mustard greens: Similar nutrition profile to turnip leaves and collards, mustard greens have scalloped edges and come in red and green varieties. They have a peppery taste and give off a mustardy smell during cooking. Their spiciness can be toned down by adding an acid, such as vinegar or lemon juice, toward the end of cooking. Cooked mustard greens have 10 calories in one-half cup.
- Broccoli: With 25 calories a serving, broccoli is rich in vitamin C and is also a good source of vitamin A, potassium, and folate. Kids call this veggie “trees,” they often like it best raw or steamed with a yogurt-based dip. Add fresh broccoli into pasta during the last three minutes of cooking so both are ready at the same time.
- Red and Green Leaf and Romaine Lettuce: A familiar sight in salad bowls, these lettuces are high in vitamin A and offer some folate. Leaf lettuces have a softer texture than romaine, a crunchy variety used in Caesar salads. Fans of Iceberg lettuce may go for romaine, a crispy green that’s better for you. The darker the lettuce leaf, the more nutrition it has, making red leaf slightly healthier than green. One cup contains 10 calories
- Cabbage: Although paler in color than other leafy greens, this cruciferous vegetable is a great source of cancer-fighting compounds and vitamin C. This versatile green “the workhorse of the kitchen has red and green varieties, cabbage can be cooked, added raw to salads or stir fries, shredded into a slaw, or made into sauerkraut. One-half cup cooked has 15 calories.
- Iceberg Lettuce: This bland-tasting head lettuce is mostly water. It’s not devoid of all nutrition, but it’s pretty close, it can be a starter green to draw you into a broader array of salad greens.
Dr. Aliza Zisman L.Ac
East West Herzliya Center
By Email: Acuhealth4u@gmail.com
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