The #1 Nutrient for Managing Eczema, According to Experts

Key Points

 Vitamin D is the most-researched nutrient for managing eczema.

It can help reduce inflammation, strengthen the skin barrier and support immune health.

Food sources of vitamin D include fatty fish, eggs, mushrooms and fortified dairy or juice.

 

If you suffer from eczema, you may have adopted an approach that involves reducing triggers such as detergents, allergens, fabrics and stress.

National Institute of Allergy & Infectious Diseases. Eczema Causes & Triggers Research.

 But while skin care and environmental triggers matter and get the most attention, your diet plays an important role too.

“Since eczema is a type of inflammatory condition, an anti-inflammatory diet may help support skin health,” says Marisa Garshick, M.D., FAAD, a board-certified dermatologist. While several nutrients can be supportive, vitamin D stands out in the research as the No. 1 nutrient for managing eczema.

Why Vitamin D Is Beneficial for Eczema

Reduces Inflammation

Eczema flare-ups are often triggered by inflammation, causing a skin reaction that can appear throughout the body. Vitamin D is thought to play a role in calming inflammatory responses in the body. And when inflammation is more tamed, tissues throughout the body—including the skin—may experience less irritation.

“As a result, some may notice a decrease in the severity of their eczema symptoms, and a reduction in their risk of secondary skin infections,” says Julie Kaur Kalair, M.P.H., RDN. Those with inflammatory skin conditions like eczema may also have lower vitamin D levels than those without it.

Supports the Skin Barrier

Maintaining a strong, resilient skin barrier can prevent eczema irritants from getting into the skin. Garshick says vitamin D helps regulate the proteins involved in maintaining the skin barrier, which is key to managing eczema.6

"When the skin barrier weakens, it contributes to increased moisture loss and dryness that can worsen flares, so anything that supports the skin barrier is helpful," Garshick adds. Protecting the skin's barrier can also improve its ability to retain moisture, which may tone down eczema-prone skin.

If someone is deficient or low in vitamin D, Kalair says supplementation may also be helpful in supporting a healthy skin barrier and modulating immune responses.7

Regulates Immune Responses

While eczema is not a true autoimmune disease, it is often triggered by an overactive immune system. “Eczema involves dysregulated immune activity, and vitamin D has been shown to impact both innate and adaptive immune responses,” notes Garshick.8

Innate responses serve as the first line of defense against foreign invaders, while adaptive responses provide more lasting immunity based on memories of past experiences.

Through vitamin D’s role in regulating immune responses, it may help lessen the body’s response to eczema triggers over time.9

Ways to Add More Vitamin D to Your Diet

While very few foods are high in vitamin D, there are a handful of natural and fortified sources. These include fatty fish like salmon and tuna, eggs and some mushrooms, as well as fortified dairy and orange juice. Kalair provides the following ideas to up your vitamin D intake:

• Make a high-protein tuna salad
• Enjoy seared, baked or poached salmon with dinner
• Snack on strained Greek-style yogurt or cottage cheese
• Cook hot cereals like oatmeal with fortified milk instead of water
• Add mushrooms to soups, stews and egg scrambles (check the label for “UV-exposed” or “vitamin D”).

While getting vitamin D (and all other nutrients) from food is ideal for a wider array of benefits, Kalair says supplements can play a helpful role if you have a deficiency and are not able to get enough in your diet. The exact dose of your vitamin D supplement will vary based on your individual factors and health status, so always check with a health care provider or dietitian for guidance. 

 

Other Tips for Managing Eczema

In addition to upping your vitamin D intake, other diet and lifestyle strategies can also help manage eczema.

Moisturize immediately after bathing: “Applying a thick, fragrance-free moisturizer right after showering can reinforce the skin barrier," says Garshick. She says it’s best to apply after bathing when the skin is slightly damp, helping lock in moisture before it has a chance to dry out.

Look for ceramides and hyaluronic acid: These are key ingredients for barrier support that you want to look for in your skin-care products. Garshick says ceramides and hyaluronic acid restore protective layers, and hyaluronic acid ensures adequate hydration, both of which help make skin less reactive to external irritants.

Avoid fragrances, dyes and harsh soaps: These are additional triggers that strip the skin and can set off a flare. “Swapping to a gentle cleanser with minimal ingredients can make a real difference in day-to-day management,” adds Garshick.

Keep showers short and lukewarm: While a hot shower can feel nice in the moment, Garshick says it can trigger eczema flares. “Hot water strips the skin of its natural oils, making this a simple habit change that can have a meaningful impact,” she says.

Eat other anti-inflammatory nutrients: While vitamin D is the most researched for eczema, other nutrients like omega-3 fats, probiotics, zinc and selenium also show some potential.2 Good sources of these nutrients include fatty fish like tuna, salmon and sardines, shellfish, nuts, seeds and beans. Balance and variety is key in an anti-inflammatory eating pattern.

Identify and minimize personal triggers: Detergents, preservatives, foods and contact with allergens can all worsen symptoms, and tracking flares over time is one of the more practical tools for figuring out what to avoid. A few common food triggers for eczema include dairy, wheat and shellfish, and so getting allergy-tested can determine if there is anything you need to avoid.

Our Expert Take

While some studies have shown eczema may improve as you up your vitamin D levels, more are needed to fully understand the role of vitamin D for eczema. Until we know more, the best advice is to enjoy an anti-inflammatory diet as a whole that includes plenty of fruits and vegetables, lean proteins like fatty fish and healthy oils like olive oil.

A layered approach that also involves proper skin care, limiting environmental triggers and managing stress is best for comprehensive eczema management.

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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The Best Vegan Sources of Vitamin D

Enhancing your immune system, especially when you're feeling under the weather, can be as delightful as enjoying a freshly blended juice or smoothie. Not only are these beverages refreshing, but they're also loaded with vitamins and minerals essential for keeping your immune system in top shape, whether you're aiming to maintain good health or recover from ailments like the common cold or flu.

Here's a dive into various beverages packed with nutrients vital for daily wellness and immune defense against viruses.

Citrus Blast: Orange, Grapefruit, and More A creation by Happy Foods Tube, this juice is a vitamin C powerhouse, delivering about 60% of your daily needs in each cup. Vitamin C is crucial for its antioxidant benefits, safeguarding your cells from damage. A lack of vitamin C can impair your immune response and slow down wound healing. While not a cure for COVID-19, vitamin C has been linked to reduced cold symptoms and faster recovery. Each serving is also rich in potassium, vitamins A, B6, B9 (folate), and C from its citrus ingredients. 

 

Morning Glow: Green Apple, Carrot, and Orange This blend from The Urban Umbrella combines the nutritional benefits of carrots, apples, and oranges. It's rich in vitamin C from the fruits and vitamin A from carrots, presented in the form of beta carotene. Carrots also bring vitamin B6 to the table, essential for immune cell function and antibody production. The tartness of green apples balances the sweetness perfectly, making it an energizing start to your day.

Root Power: Beet, Carrot, Ginger, and Apple This juice is a blend of three potent root vegetables, enriched with anti-inflammatory properties and immune-supporting nutrients. Ginger, in particular, can be beneficial for those with rheumatoid arthritis due to its anti-inflammatory effects. This drink includes potassium, vitamins A, B6, B9 (folate), and C. 

 

Homemade Tomato Juice -  

 

 

Crafting your tomato juice ensures freshness and control over ingredients, with a simple recipe. Tomatoes are a good source of vitamin B9 (folate) and offer a modest amount of magnesium, an anti-inflammatory agent.

Kale Mary: Kale, Tomato, and Celery A unique take by Tesco on the classic bloody Mary, this recipe opts for kale's nutrient density over sweetness, enhanced with tomato juice's vitamin A content. Adding spicy horseradish might also offer anti-inflammatory benefits. 

 

Berry Delights: Strawberry-Kiwi and Strawberry-Mango Well Plated and Feel Good Foodie introduce fruit-packed smoothies blending strawberries with kiwi or mango for a vitamin C-rich treat. Including ingredients like skim milk or almond milk introduces protein, vitamin D, and additional antioxidants from vitamin E in mango. 

 

Refreshing Watermelon Mint This juice recipe from Veg Recipes of India highlights watermelon's vitamin C and arginine content, essential for immune support, with a high water content making it an efficient juice base. 

 

Nutty Nourishment: Pumpkin Seed Milk The Blender Girl's pumpkin seed milk recipe stands out for its natural approach and zinc content, crucial for immune function and inflammation reduction. 

 

Greens Galore:  

 

Green Apple, Lettuce, and Kale This green juice from Show Me the Yummy is a nutrient fortress, offering vitamins A, C, K, iron, potassium, and manganese, all from green vegetables.

Store-Bought Juices: A Quick Alternative When pressed for time, opt for juices without added sugars or sweeteners, focusing on 100% fruit juices like orange juice for its high vitamin C content. 

 

Strengthening Your Immune System - Juices, smoothies, and nutritional drinks are delicious strategies to support health. Incorporating superfoods, practicing good hygiene, staying hydrated, ensuring adequate sleep, managing stress, and maintaining regular physical activity are all crucial for a robust immune system. 

 

Vegan Sources of Vitamin D For those following a vegan diet, maintaining adequate vitamin D levels can be a challenge. Fortified foods, sunlight exposure, and vegan-friendly supplements are viable sources. Vitamin D is essential for bone health and immune function, with fortified soy milk, mushrooms exposed to UV light, fortified cereals, and certain fortified plant milks offering plant-based solutions. Regular, safe sun exposure also contributes to vitamin D production. 

 

Ensuring sufficient vitamin D intake and addressing potential deficiencies are vital for overall health, immune function, and disease prevention, especially in a vegan diet. 

 

Maintaining adequate levels of vitamin D is paramount, especially for those adhering to a vegan lifestyle where traditional sources like salmon, egg yolks, and shellfish are not consumed. Research indicates a significant portion of the population, including 41.6% of Americans, may not meet the necessary vitamin D levels, posing a challenge for overall health and immune function.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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The Benefits of Functional Nutrition

Functional foods have been extensively researched over the years regarding their contribution to health and nutrition, and they continue to lead the field of natural medicine research. Studies have repeatedly shown that a diet rich in functional foods is the best for protecting the body against chronic diseases, such as heart disease, cancer, osteoporosis, diabetes, and stroke. But what exactly is considered functional food, and how can you incorporate more of it into your diet? That's exactly what we will explain to you today, including the many health benefits of maintaining a diet that includes as much functional food as possible.

What is Functional Food? 

While there is no absolute definition for this category of food, the general definition suggests that most functional foods provide health benefits beyond "basic nutrients." That is, they supply micronutrients and macronutrients, such as vitamins, minerals, carbohydrates, fats, and proteins. Functional foods provide these essential components along with compounds not found in other foods, such as omega-3 fatty acids, dietary fiber, probiotics, and antioxidants.

There are such foods that are even intentionally produced with enhanced nutritional value in mind. These can include vegetables, fruits, herbs, or spices, but not exclusively. Even fatty fish, such as salmon, or organ meats, such as liver, can be considered functional foods.

Is Fortified Food Considered Functional Food?  

As we understand from the general definition, functional foods are those that provide more than basic nutrients. So, can fortified food be considered functional food? Since there is no precise definition of this term, there is also no legislation specifying what counts as functional food and what does not. The "fortified food" label often serves as a way for food manufacturers to increase profits rather than a genuine claim about the health level of the product they offer. If it is attached to processed food, it does not necessarily mean it is a functional food product. In fact, functional food does not need to be fortified with anything because it inherently contains what is required to be considered healthy. 

 

The Health Benefits of Functional Food 

Every food item has its own health benefits, but functional food provides some unique ones that are hard to find in general sources: 

 

Antioxidants (such as carotenoids, flavonoids, lycopene, anthocyanins, and polyphenols) that fight free radicals. 

 

Ability to reduce inflammation. 

 

Helps prevent diseases, such as cardiovascular problems, neurological issues, cancer, and even depression. 

 

Supports the health and function of the digestive system, thereby improving the function of the immune system. 

 

Provides probiotics and prebiotics to the body. 

 

Reduces the number of pathogens and harmful bacteria in the body.

How does functional food achieve all this? 

The truth is that each food item has a slightly different way of helping the body, depending on the compounds it contains. However, in general, here are some of the ways functional food can help the body avoid diseases: 

 

Prevents the negative effects of stress by providing vitamin B, magnesium, and omega-3 fatty acids. 

 

Protects the brain from oxidative damage, contributing to cognitive and mental health. 

 

Balances cholesterol and blood pressure levels. 

 

Aids in the absorption of nutrients from the food we eat. 

 

Helps build strong bone mass, for example, by reducing blood acidity levels, which causes calcium to leach from bones. 

 

Regulates blood sugar levels thanks to fiber and anti-inflammatory compounds. 

 

Helps maintain weight and prevent obesity, which leads to diseases.

Which Functional Foods Are the Most Recommended? 

To start consuming more functional food, you need some examples. We recommend starting with some from the following list and making sure to incorporate them as much as possible into your diet. 

 

Foods with High Antioxidant Levels 

 

These include a wide range of brightly colored fruits and vegetables, such as leafy greens, berries of all kinds, oranges, papayas, peppers, sweet potatoes, carrots, and cruciferous vegetables, like broccoli or Brussels sprouts. These are the best sources of antioxidants, which actually give these foods their vibrant colors and protect the body’s cells from oxidative damage.

Herbaceous Green Foods 

Various herbs, including sea vegetables like spirulina, are packed with phytonutrients, vitamins, and minerals, some of which are hard to find in other plant-based foods. 

 

Foods High in Fiber 

Fiber is crucial for digestion and gut health, and it also helps regulate appetite. Fiber can be found in vegetables, fresh fruits, legumes, whole grains, seeds, and nuts. 

 

Probiotic Foods 

These include fermented and cultured foods, such as yogurt, kefir, sauerkraut, and more. Probiotics play key roles in the body, such as protecting the intestinal walls, aiding nutrient absorption, preventing digestive issues, and fighting infections. 

 

Prebiotic Foods 

Prebiotics are the food for probiotics. They include carbohydrates and fibers that "resist" digestion but feed the good bacteria in our bodies. Some examples of prebiotic foods are leeks, onions, garlic, bananas, potatoes, asparagus, artichokes, beans, and oats. Generally, consuming raw vegetables is one of the best ways to introduce prebiotics into your body. 

 

Omega-3 Fatty Acids 

Omega-3s help reduce the risk of heart disease, depression, joint pain, and more, in addition to being essential for maintaining brain and cognitive function. The best way to add more omega-3 fatty acids to your diet is by consuming fatty fish, such as salmon, sardines, and mackerel, as well as walnuts, chia seeds, and flaxseeds. 

 

Seeds and Nuts 

Although mentioned in previous sections, they deserve special attention as they are considered one of the best ways to add healthy fats and fiber to your diet simultaneously, protecting the heart, brain, and digestive system at the same time. They are also relatively filling compared to other snacks, and you can choose from a wide variety of tasty options, such as almonds, cashews, and walnuts. You can also add chia seeds, flaxseeds, or hemp seeds to salads.

Bone Broth 

Bone broth contains a high amount of amino acids like glycine, arginine, and proline, as well as vitamins, minerals, collagen, electrolytes, and even antioxidants.

How to Regularly Incorporate More Functional Foods? 

Now that you are familiar with the recommended foods and what they can do for you, all that remains is to incorporate them into your regular diet. Here are some tips to help you do this effectively: 

 

1. Base Your Diet on Plant-Based Foods 

To obtain enough fiber, antioxidants, and other nutrients that benefit your body, you need to ensure you consume more plants than meat and animal products. The key word here is balance, as you also need to consume enough protein and healthy fats, but generally, it’s better for your plate to contain more plant-based foods. 

 

2. Choose the Right Fats 

Try to minimize the use of foods with trans fats, such as processed vegetable oils (soybean, canola, or sunflower oil), and opt for foods with healthy fats, like coconut oil, olive oil, or avocado. 

 

3. Choose High-Quality Animal Products

If you consume a lot of meat, eggs, fish, and cheese, ensure you purchase the highest quality and most natural products available, which will have a higher content of nutrients and far fewer hormones and additives your body does not need. 

 

4. Don’t Fill Up on Unhealthy Foods 

One advantage of adding more functional food to your diet is that it will replace other foods you might have been consuming that don’t benefit you. Snacks like nuts, for example, can help you consume fewer sweets or salty snacks that aren’t healthy for you, thereby reducing your intake of sugar and sodium while increasing nutrients. Check the labels of the products you consume and avoid those where ingredients like fructose, dextrose, or anything paired with "syrup" are listed at the top.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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