which foods are better to introduce and which to avoid

Psoriasis is a chronic inflammatory skin disease that is frequently associated with obesity, diabetes, dyslipidemia, cardiovascular disease, or inflammatory bowel disease. Patients with psoriasis often have poor dietary habits, which we will discuss below, and which are usually associated with high intakes of processed foods and low intakes of fruits, vegetables, and other whole plant foods. There is evidence to suggest that obesity is a risk factor for psoriasis, aggravates existing psoriasis, and that weight reduction may improve the severity of psoriasis in overweight patients, so it is not just diet that plays a role. What foods improve psoriasis Foods rich in monounsaturated fatty acids Those foods that are rich in monounsaturated acids such as extra virgin olive oil, eggs, avocado, and some dairy products have been seen to greatly improve our body's ability to reduce inflammation of our skin. Foods rich in omega-3 fatty acids The action that omega-3 fatty acids have on our health is well known, especially EPA and DHA, which are the fatty acids that we get from oily fish, and linoleic acid, which we get through plant foods such as walnuts, chia or flax seeds. In fact, it seems that omega-3 is one of the nutrients that most help reduce inflammation in these people. The foods with the most omega-3 are the following: Flax seeds (24g/100g) Chia seeds (18g/100g) Walnuts (18g/100g) Salmon (4.2g/100g) Mackerel (4.1g/100g) Cod liver oil (2.7 g/100 g) Sardines (2.2g/100g) Herring (1g/100g) Anchovy (1g/100g) It is important to emphasize that the omega-3 in plant foods must first be converted into DHA and EPA. Still, one to two tablespoons of flaxseed is enough to reach daily omega-3 levels. High-fiber foods Any food of vegetable origin will have large amounts of fiber (unless it has been processed, as is the example of extra virgin olive oil). That is, legumes, fruits, vegetables, nuts, seeds, etc., are foods that will provide us with large amounts of fiber. And it's not just fiber itself that has beneficial effects, but when it's metabolized by bacteria in our digestive system and converted to short-chain fatty acids, these metabolites appear to reduce inflammation as well. What foods make psoriasis worse Foods high in simple sugars Foods such as chocolates with a low percentage of cocoa, cakes, cookies, and many other ultra-processed products generate an exacerbation of psoriasis, so here we have yet another reason to stop consuming this type of food. The intake of a Western diet causes intestinal, and dysregulation in the synthesis of bile acids, and either of these two consequences can cause dermatitis. The intestinal microbiota and its metabolites can enter the circulation and spread to other organs, including the skin, generating inflammation that leads to psoriasis. Alcohol Psoriasis can be triggered or made worse by drinking alcohol. There are many studies that relate to and have reported that people who have psoriasis and consume alcohol have more severe psoriasis, so a good strategy to improve this disease is to reduce alcohol until it drops to zero. And not only for psoriasis, but for health in general. Red meat This food is always in controversy regarding our overall health. But in the case of psoriasis, it has been seen that the greater the consumption of red meat, the greater the severity of psoriasis. If you are a person who likes meat, you can try eating white meat such as chicken, turkey, some pork, and rabbit.