Nutrition for healthy skin (eczema, psoriasis etc)

These are some food groups which are absolutely essential in healing eczema. This does not mean that you must eat everything listed here all at once. However, try to make sure that these essential nutrients become a part of you or your child's daily diet.

(1) Vitamin A

Commonly we associated Vitamin A with good eyesight and skin. Not many of us realize that this is an immune boosting nutrient as well. Because eczema is an immuno-disorder, you can understand the importance of this essential nutrient towards the healing process. In other words, an eczema flare up signifies a deficiency in Vitamin A (especially beta carotene which is a major contributing factor in eczema healing). As a matter of fact, and if I had to do order of importance, replenishing this nutrient would be my first focus.

There are two forms of vitamin A: beta carotene & retinol. You want to focus your attention on the beta carotene form. Some of the foods that contain this essential nutrient are green vegetables (like broccoli, collard, kale, mustard, & spinach), green & romaine lettuce, carrots, squash, sweet potatoes, and pink grapefruit (to name a little more than a few). Daily servings of one or more of these vegetables will begin the healing process. Green vegetables are especially important as they play the dual role of providing both the beta carotene and the fiber which are critical to healing eczema.

A word of caution here, just as vitamin A deficiencies can cause disease, so can over-dosage. This is why you need to be careful when supplementing this vitamin, as in the form of pills. I would prefer consuming this essential nutrient through whole food consumption which is the safest way.

(2) Vitamin B

B2 (riboflavin) helps the body cells to use oxygen and promotes tissue repair/healthy skin. B3 (niacin) is essential for cell metabolism and the absorption of carbohydrates which also helps to maintain healthy skin. Whole food sources for vitamin B2/riboflavin are milk, cheese, liver, fish, & poultry. A major whole food source for B3/niacin is liver.

(3) Vitamin C

Vitamin C is a natural antihistamine which regulates histamine release in a healthy manner without promoting the harmful side effects as those created by steroid and other eczema medications. And, of course, Vitamin C is essential for boosting the immune system. You must make sure your body gets a constant daily supply of Vitamin C as it is not stored in the body.

(4) Fiber

Fiber is especially important for good digestive health. Fiber promotes good digestion. This will not only help rid the constipation problem; but it will also remove candida. Candida is a yeast like parasite that promotes eczema. Fiber promotes healthy digestive flow and helps in ridding the body of the candida that promotes eczema flare ups.

(5) Essential fatty acids (omega-3, omega-6, omega-9, GLA) and Vitamin E

The essential fatty acids and vitamin E addresses the skin and cells moisture levels. EFA's are responsible for maintaining the cells moisture. This is important because the skin's moisture barrier serves as a protective barrier against the elements (free radicals). Some of the food sources of ω-3 and ω-6 fatty acids are fish and shellfish, flaxseed (linseed), soya oil, canola (rapeseed) oil, hemp oil, chia seeds, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.

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Foods that reduce cholesterol

Lowers LDL (bad cholesterol)

Benecol drinks - contain plant sterols:  

Oats, Chia seeds, flaxseeds and soluble fruit and veg (listed below) - Soluble fibre,  prevents absorptoin of cholesterol,

Whole grains - fibre, heart protecting phytonutrients and antioxidants

Green tea- contains catechins

Kale - Bile sequestrants

Lecithin Granules - polyunsaturated fats

 

Increase HDL (good cholesterol)

Certian fish (tuna, salmon), Peanuts, mushrooms, green peas, sunflower seeds, avocado, tomatoes - all contain niacin

nuts, olive oil (with bread, not to cook with) contain polyunsaturated fats

fish (2-3 times a week), chia seeds, contain omega 3


Protect arteries from Damage

Berries, kale, brocolli, spinach, grapes, sweet potato high in antioxidants eg



Prevent blood clots

Herbs and spices such as cayenne, cinnamon, cloves, coriander. 


Fruit (soluble fiber)

Apples

Pears (pectins)

Bananas

Berries (pectins)

Grapes (pectins, especially red ones)

Citrus fruits


Vegtables (soluble fiber) 

Sweet potato

Aubergines

Brocolli

Legumes (lentils, beans)



Avoid

Coffee

Alcohol

Salts

Sugars

Saturated fats

Calorie surplus


Make sure to

Exercise (enough to cause a calorie deficit)

Eat sources of potassium and magnesium (Above)

Lose weight

Reduce salt intake

Drink alcohol in moderation

 
 

Foods to lower blood pressure

Blood pressure is the pressure the blood exerts on the vessel walls.
Blood vessel muscles contracting and relaxing can increase and decrease blood pressure levels.
This is controlled by a delicate balance between sodium (salt) and potassium as well as magnesium and calcium.

Salt intake results in an increase in the pressure. Magnesium and potassium can reduce the pressure.

Good sources of magnesium, calcium and potassium include

Bananas
Kiwi's
Peaches and Nectarines
Berries

Kale
Brocolli
Spinach
Potatoes
Sweet potato
RED peppers
Avocado
Aubergine

Anyone on ACE inhibitors (type of blood pressure medication) or with renal failure or kidney disease should avoid high potassium diets.

Ways to reduce blood pressure

Exercise (enough to cause a calorie deficit) 30-40 minutes a day strengthens the heart - can reduce systolic (top number) blood pressure by 5 to 9 mmHg

Eat sources of potassium, calcium and magnesium (Above)

Lose weight

Reduce salt intake

If taking alcohol only drink in moderation

Don't smoke

Omega 3 fish oils

Garlic - can reduce blood pressure by 10% in12 weeks (in capsule form rather than cooked)

nuts & seeds (not salted) -  potassium and magnesium, good balance of omega 3 and 6,  best ones are flax seeds, pumpkin seeds, walnuts, cashew nuts and pistachio nuts

Whole grains Whole grain bread, rice and pasta, heart protecting phytonutrients and antioxidants

Beetroot (nitrates)
Leek (nitrates)
Parsley (nitrates)
Celery (nitrates)
Lettuce (nitrates)

Skimmed milk (calcium)

Avoid

Coffee

Alcohol

Salts

Sugars

Saturated fats

Calorie surplus

healthy cheese choices

Cheese can be high in saturated fat and salt so it's best to choose low fat low salt options

Reduced Fat cheese must have at least 30 percent less fat than the standard cheese against which it is being compared.

 

 

Low Fat cheese must have less than 3% fat. Examples include Low Fat Cottage cheese, Low Fat cheese spread (e.g. a low fat “Philadelphia style” cheese) or Low Fat Hard cheese (e.g. Weight Watchers).

 

Low fat

Feta

Parmesan

Cottage cheese

 

 

High fat

Cheddar

Stilton

Make sure to check the saturated fat and salt content on the label

crohn's disease

 There is no scientifically proven diet for inflammatory bowel disease. Most experts believe, though, that some patients can identify specific foods that trigger their gastrointestinal symptoms, particularly during disease flares. By avoiding your "trigger foods," you may find that your GI symptoms of gas, bloating, abdominal pain, cramping, and diarrhea are more manageable. At the same time, you will give your inflamed intestines time to heal.

If you have had problems absorbing nutrients due to Crohn's disease, it's important to follow a high-calorie, high-protein diet, even when you don't feel like eating. In this setting, an effective Crohn's disease diet plan, based on recommendations from experts, would emphasize eating regular meals -- plus an additional two or three snacks -- each day. That will help ensure you get ample protein, calories, and nutrients. In addition, you will need to take your doctor-recommended vitamin and mineral supplements. By doing so, you will be able to replenish the necessary nutrients in your body.

 

Many people with Crohn's disease find that one or more of the foods on the following list aggravate symptoms during disease flares. It's possible that at least some of these listed foods will trigger your symptoms:

• alcohol (mixed drinks, beer, wine)
• butter, mayonnaise, margarine, oils
• carbonated beverages
• coffee, tea, chocolate
• corn husks
• dairy products (if lactose intolerant)
• fatty foods (fried foods)
• foods high in fiber
• gas-producing foods (lentils, beans, legumes, cabbage, broccoli, onions)
• nuts and seeds (peanut butter, other nut butters)
• raw fruits
• raw vegetables
• red meat and pork
• spicy foods
• whole grains and bran

 if certain raw vegetables trigger a flare, you don't necessarily need to give them up. You may find that steaming them, boiling them, or stewing will allow you to eat them without increased GI symptoms. If red meat increases fat in the stools, you could try eating ground sirloin or ground round to see if you can tolerate a leaner cut of beef. Or you might decide to rely on low-fat poultry without skin and fish as your main sources of protein.

 Keeping a daily food diary can help self-manage Crohn's disease

Limiting some food triggers may help control your symptoms during disease flares. But don't restrict yourself so much that you make malnutrition, which often accompanies Crohn's disease, worse. You'll need to find other sources to replace calories, protein, carbohydrates, and fats that are in the foods you eliminate. To do that, you'll need to focus on including nutrient-dense foods in your diet plan.

higher doses of vitamin D (1,000 to 2,000 IU each day) may be beneficial, particularly in reducing the risk of colorectal cancer,

Children 0-3 years old

0-6 months:

Breast milk is best option. In addition to containing all the vitamins and nutrients your baby needs in the first six months of life, breast milk is packed with disease-fighting substances that protect your baby from illness. Studies have shown that stomach viruses, lower respiratory illnesses, ear infections, and meningitis occur less often in breastfed babies and are less severe when they do happen.

> 6 months:

Here are some signs that your child is ready to try solids:

• She can sit up (with support) and can hold her head and neck up well.
• Her birth weight has doubled.
• She’s interested in what you’re eating and may even try to grab food from your plate.
• She can keep food in her mouth rather than letting it dribble out.
• She shows signs of being hungry for more than she’s getting by clamoring for more when her bottle is empty or wanting to nurse more often.

You can start weaning your baby with either fruit or vegetables. Once your baby is six months old, you don’t have to introduce foods in any particular order. The main thing is to introduce your baby to as many flavours and soft textures as you can soon after she’s six months old.

Milk Matters

An important part of a toddler's diet, milk provides calcium and vitamin D to help build strong bones. Toddlers should have 700 milligrams of calcium and 600 IU (International Units) of vitamin D (which aids in calcium absorption) a day. This calcium need is met if kids get the recommended two servings of dairy foods every day. But those servings provide less than half of the necessary vitamin D, so doctors often recommend vitamin D supplements. Your doctor will let you know if your toddler needs a supplement.
In general, kids ages 12 to 24 months old should drink whole milk to help provide the dietary fats they need for normal growth and brain development. If overweight or obesity is a concern — or if there is a family history of obesity, high cholesterol, or heart disease — talk to your doctor to see if reduced-fat (2%) milk may be given. After age 2, most kids can switch to low-fat (1%) or nonfat milk. Your doctor can help you decide which kind of milk to serve your toddler.


Toddlers should have 7 milligrams of iron each day. After 12 months of age, they're at risk for iron deficiency because they no longer drink iron-fortified formula and may not be eating iron-fortified infant cereal or enough other iron-containing foods to make up the difference.
Cow's milk is low in iron. Drinking a lot of cow's milk also can put a toddler at risk for iron deficiency. Toddlers who drink a lot of cow's milk may be less hungry and less likely to eat iron-rich foods. Milk decreases the absorption of iron and also can irritate the lining of the intestine, causing small amounts of bleeding and the gradual loss of iron in the stool (poop).
Iron deficiency can affect growth and may lead to learning and behavioral problems. And it can lead to anemia (too few red blood cells in the body). Iron is needed to make red blood cells, which carry oxygen throughout the body. Without enough iron and red blood cells, the body's tissues and organs get less oxygen and don't work as well as they should.
To help prevent iron deficiency:

• Limit your child's milk intake to about 16-24 ounces a day (2 to 3 cups).
• Serve more iron-rich foods (meat, poultry, fish, enriched grains, beans, tofu).
• When serving iron-rich meals, include foods that contain vitamin C (like tomatoes, broccoli, oranges, and strawberries), which improve the body's iron absorption.
• Continue serving iron-fortified cereal until your child is 18-24 months old.

Food Group	Daily Amount for 2-Year-Olds	Daily Amount for 3-Year-Olds	Help With Servings
Grains	3 ounces, half from whole-grain sources	4-5 ounces, half from whole-grain sources	1 ounce equals: 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal.
Vegetables	1 cup	1½ cups	Use measuring cups to check amounts. Serve veggies that are soft, cut in small pieces, and well cooked to prevent choking.
Fruits	1 cup	1-1½ cups	Use measuring cups to check amounts.
Milk	2 cups	2 cups	1 cup equals: 1 cup of milk or yogurt, 1½ ounces of natural cheese, or 2 ounces of processed cheese.
Meat & Beans	2 ounces	3-4 ounces	1 ounce equals: 1 ounce of meat, poultry or fish, ¼ cup cooked dry beans, or 1 egg.

tips on eating less fat

Tips on eating less fat

These tips can help you cut the total amount of fat in your diet:

• Compare nutrition labels when shopping, so you can pick foods lower in fat.
• Ask your butcher for lean cuts of meat, or compare nutrition labels on meat packaging. Look for meat that has visibly less fat.
• Choose lower-fat dairy products, such as 1% fat milk, low-fat plain yoghurt or reduced-fat cheese.
• Grill, bake, poach or steam food rather than deep frying or roasting.
• Measure oil with a tablespoon or use an oil spray, rather than pouring it straight from a container.
• Trim visible fat and take skin off meat before cooking.
• Use the grill instead of the frying pan, whatever meat you’re cooking.
• Put more vegetables or beans in casseroles and stews and curries, and a bit less meat.
• Spoon off fats and oils from roasts, casseroles, stews and curries.
• When making sandwiches, try leaving out the butter or spread: you might not need it if you're using a moist filling.
• Try reduced-fat spreads, such as olive oil or sunflower spreads (a new manufacturing process solved past concerns about their trans fat content). 

Cutting down on saturated fat

Use these practical tips about common foods to help you cut down on saturated fat:

Read the label

Nutrition labels can help you cut down on saturated fat. Look out for "saturates" or "sat fat" on the label.
High: More than 5g saturates per 100g. May be colour-coded red.
Low: 1.5g saturates or less per 100g. May be colour-coded green.
Medium: If the amount of saturated fat per 100g is in between these figures, that is a medium level, and may be colour-coded amber.
The label below is an example provided by a leading supermarket, which shows clearly that the food is high in saturated fat, because the saturates section is colour-coded red.

At home

• Spaghetti bolognese: use a lower-fat mince, as it’s lower in saturated fat. If you aren't using lower-fat mince, brown the mince first, then drain off the fat before adding other ingredients.
• Pizza: choose a lower-fat topping, such as vegetables, ham, fish or prawns, instead of pepperoni, salami or extra cheese.
• Fish pie: use reduced-fat spread and 1% fat milk. Try this healthy fish pie recipe.
• Chilli: use lower-fat mince to reduce the saturated fat content. Or try it vegetarian-style by adding beans, pulses and vegetables, instead of mince. Try this healthy chilli con carne recipe.
• Ready meals: compare the nutrition labels on different ready meals. There can be a big difference in saturated fat content. Pick the one lower in saturated fat using per 100g or per serving information. Remember, serving size may vary, so read the label carefully.
• Potatoes: make your roast potatoes healthier by cutting them into larger pieces than usual and using just a little sunflower or olive oil.
• Chips: choose thick, straight-cut chips instead of french fries or crinkle-cut. If you’re making your own, cook them in the oven with a little sunflower oil, rather than deep frying.
• Mashed potato: use reduced-fat spread instead of butter, and 1% fat milk or skimmed milk instead of whole or semi-skimmed milk.
• Chicken: before you eat it, take the skin off to reduce the saturated fat content. Try this healthy lemon chicken recipe.
• Meat: trim the visible fat off meat such as steak.
• Sausages: compare nutrition labels on the packs and choose the ones lower in saturated fat using per serving or per 100g information. Remember, servings may vary, so read the label carefully. Make sure you grill them instead of frying.
• Bacon: choose back bacon instead of streaky bacon. If you’re cooking your own, grill the bacon instead of frying.
• Eggs: prepare eggs without oil or butter. Poach, boil or dry fry your eggs.
• Pasta: try a tomato sauce on your pasta. It’s lower in saturated fat than a creamy or cheesy sauce.
• Milk: use 1% fat milk on your cereal. It has about half the saturated fat of semi-skimmed.
• Cheese: when using cheese to flavour a dish or sauce, try a strong-tasting cheese, such as mature cheddar, because you’ll need less. Make cheese go further by grating instead of slicing it.
• Yoghurt: choose a lower-fat and lower-sugar yoghurt. There can be a big difference between different products. 

Out and about

The tips below can help you cut down on saturated fat when eating out.

• Coffee on the go: swap any large whole milk coffee for regular "skinny" ones.
• Curry: go for dry or tomato-based dishes, such as tandoori or madras, instead of creamy curries, such as korma, pasanda or masala. Choose plain rice and chapatti instead of pilau rice and naan.
• Kebabs: at the kebab shop go for a shish kebab with pitta bread and salad, rather than a doner kebab.
• Chinese takeaway: choose a lower-fat dish, such as steamed fish, chicken chop suey or Szechuan prawns.
• Thai: try a stir-fried or steamed dish containing chicken, fish or vegetables. Watch out for curries that contain coconut milk, which is high in saturated fat. If you choose one of these, try not to eat all the sauce.
• Snack time: have some fruit, toast, a low-fat and lower-sugar yoghurt or a small handful of unsalted nuts, instead of chocolate, doughnuts, croissants or pastries. If you must have something sweet, swap cakes and biscuits for a currant bun, scone or some malt loaf, plain or with reduced-fat spread. Try these healthier food swaps.