15 Best Foods to Soothe Eczema

Eczema, also known as atopic dermatitis, is a chronic inflammatory skin condition that affects millions of people worldwide. It often causes dry, itchy, and inflamed skin, leading to discomfort and frustration for those who experience it. While eczema can be triggered by various factors such as allergens, stress, or weather changes, diet plays an essential role in managing this condition. By incorporating certain foods into your diet, you can help reduce inflammation, support skin health, and soothe eczema symptoms naturally.

In this article, we’ll explore the 15 best foods to soothe eczema, focusing on ingredients rich in anti-inflammatory, antioxidant, and hydrating properties. These foods can promote skin healing and help reduce flare-ups, providing relief for those suffering from eczema.

1. Fatty Fish (Salmon, Mackerel, and Sardines)

Fatty fish, such as salmon, mackerel, and sardines, are among the best foods for soothing eczema due to their high content of omega-3 fatty acids. Omega-3s have strong anti-inflammatory properties that can help reduce skin inflammation and improve the appearance of eczema-prone skin.

Regular consumption of omega-3-rich fish helps hydrate the skin, improve skin barrier function, and reduce the severity of eczema symptoms. Studies have shown that people who have higher levels of omega-3s in their diets tend to experience fewer eczema flare-ups and overall better skin health.

If you’re not a fan of fish, you can also get omega-3s from fish oil supplements or plant-based sources like flaxseeds and chia seeds.

2. Avocados

Avocados are packed with healthy fats, especially monounsaturated fats, which help keep the skin moisturized and nourished. These fats play a vital role in maintaining the integrity of the skin barrier, preventing moisture loss and reducing dryness—two key issues for people with eczema.

In addition to healthy fats, avocados are also rich in vitamin E, an antioxidant that helps protect the skin from oxidative damage and promotes healing. Regular consumption of avocados can help improve the texture and hydration of the skin, making it a great food for soothing eczema.

You can enjoy avocados on toast, in salads, or blended into smoothies to reap their skin-healing benefits.

3. Sweet Potatoes

Sweet potatoes are an excellent source of beta-carotene, a nutrient that the body converts into vitamin A, which is essential for healthy skin. Vitamin A plays a crucial role in skin cell production and repair, helping to strengthen the skin barrier and reduce dryness and inflammation associated with eczema.

The antioxidant properties of beta-carotene also help protect the skin from free radical damage, which can worsen eczema symptoms. Sweet potatoes are also a great source of fiber, which supports gut health—another important factor in managing eczema.

Roasting or baking sweet potatoes makes for a delicious and eczema-friendly side dish, providing your skin with the nutrients it needs to heal.

4. Walnuts

Walnuts are another excellent source of omega-3 fatty acids, making them a top food for reducing inflammation and soothing eczema. In addition to omega-3s, walnuts also contain vitamin E and zinc, which are essential for maintaining healthy skin and boosting the skin’s natural defense against inflammation.

Regular consumption of walnuts can help hydrate the skin, reduce redness, and promote the healing of damaged skin cells. Including walnuts in your diet is a simple way to nourish your skin from the inside out, helping to soothe eczema flare-ups.

You can snack on walnuts, add them to salads, or use them in baking for a skin-boosting treat.

5. Blueberries

Blueberries are rich in antioxidants, particularly anthocyanins, which help protect the skin from oxidative stress and reduce inflammation. Eczema is often linked to chronic inflammation, and the antioxidants in blueberries help neutralize free radicals that can trigger skin flare-ups.

Blueberries are also a good source of vitamin C, which promotes collagen production and supports the skin’s repair processes. By incorporating blueberries into your diet, you can help reduce the severity of eczema symptoms and promote smoother, healthier skin.

Enjoy blueberries as a snack, blend them into smoothies, or sprinkle them over yogurt for a refreshing and eczema-friendly treat.

6. Oats

Oats are well-known for their soothing properties when applied topically, but they also offer internal benefits for those with eczema. Oats contain beta-glucan, a type of soluble fiber that helps reduce inflammation and supports gut health. Since gut health is closely linked to skin health, consuming oats can indirectly benefit those with eczema.

Oats also have anti-inflammatory properties, making them an excellent food choice for calming irritated skin and reducing the severity of eczema flare-ups. Regular consumption of oats can help improve skin hydration and reduce itching.

You can enjoy oats as a hot cereal, in overnight oats, or use oat flour in baking for a nourishing and eczema-soothing meal.

7. Broccoli

Broccoli is a powerhouse vegetable packed with vitamins, minerals, and antioxidants that benefit skin health. Rich in vitamin C, vitamin K, and beta-carotene, broccoli helps reduce inflammation, supports collagen production, and protects the skin from oxidative damage.

The anti-inflammatory properties of broccoli can help reduce eczema-related redness and itching while promoting overall skin healing. Its high content of fiber also supports gut health, which is crucial for managing eczema symptoms.

Adding broccoli to your meals by steaming, roasting, or sautéing it can provide your skin with the nutrients it needs to soothe eczema naturally.

8. Chia Seeds

Chia seeds are a great plant-based source of omega-3 fatty acids, which help reduce inflammation and improve skin hydration. In addition to omega-3s, chia seeds are rich in antioxidants, fiber, and zinc, all of which support skin health and reduce eczema symptoms.

The hydrating properties of chia seeds help keep the skin soft and supple, preventing dryness and irritation that are common with eczema. Consuming chia seeds regularly can help calm inflamed skin and reduce the frequency of flare-ups.

You can add chia seeds to smoothies, yogurt, or make chia pudding to incorporate this eczema-soothing food into your diet.

9. Pumpkin Seeds

Pumpkin seeds are packed with zinc, a mineral that plays a crucial role in maintaining healthy skin and reducing inflammation. Zinc helps regulate the skin’s oil production, promotes wound healing, and supports the immune system—making it particularly beneficial for those with eczema.

Pumpkin seeds are also rich in magnesium, which has anti-inflammatory properties that can help calm irritated skin and reduce eczema-related symptoms like redness and itching.

Adding pumpkin seeds to your meals or snacking on them throughout the day can provide your body with the nutrients it needs to support healthy, eczema-free skin.

10. Turmeric

Turmeric is well-known for its powerful anti-inflammatory properties, thanks to its active compound, curcumin. Turmeric can help reduce chronic inflammation in the body, which is a major factor in the development and exacerbation of eczema.

Studies have shown that turmeric can reduce redness, swelling, and irritation associated with eczema. Consuming turmeric regularly can help calm inflammation and promote skin healing from the inside out.

Adding turmeric to your meals, drinking turmeric tea, or taking a curcumin supplement are all effective ways to incorporate this eczema-soothing spice into your routine.

11. Cucumbers

Cucumbers are incredibly hydrating and rich in antioxidants, making them a perfect food for soothing eczema. The high water content in cucumbers helps keep the skin moisturized, reducing dryness and flakiness that often accompany eczema flare-ups.

Cucumbers are also a good source of vitamin C, which supports collagen production and skin healing. Their anti-inflammatory properties can help calm irritated skin and reduce redness and itching.

You can enjoy cucumbers in salads, smoothies, or on their own as a refreshing and skin-soothing snack.

12. Spinach

Spinach is packed with vitamins, minerals, and antioxidants that promote healthy skin. It’s especially high in vitamin A, which is essential for skin cell repair and the maintenance of the skin’s protective barrier.

Spinach is also rich in iron and vitamin C, both of which support overall skin health and reduce the severity of eczema symptoms. The anti-inflammatory properties of spinach make it an excellent food choice for those looking to calm irritated skin and reduce flare-ups.

Adding spinach to salads, smoothies, or sautés can provide your body with the nutrients it needs to support healthy, eczema-free skin.

13. Carrots

Carrots are rich in beta-carotene, an antioxidant that the body converts into vitamin A. Vitamin A is crucial for skin health, as it helps repair damaged skin, promotes cell turnover, and maintains the skin’s barrier function.

The antioxidant properties of carrots also help protect the skin from oxidative damage and reduce inflammation, which can help soothe eczema symptoms.

You can enjoy carrots as a snack, in soups, or roasted as a side dish to boost your intake of this eczema-friendly food.

14. Green Tea

Green tea is rich in polyphenols, particularly epigallocatechin gallate (EGCG), which has powerful anti-inflammatory and antioxidant properties. Drinking green tea regularly can help reduce skin inflammation and improve the overall appearance of eczema-prone skin.

Studies have shown that green tea can help reduce redness, itching, and dryness associated with eczema. Its hydrating properties also help keep the skin moisturized, which is essential for managing eczema symptoms.

Drinking 2-3 cups of green tea per day can provide relief from eczema symptoms and support overall skin health.

15. Flaxseeds

Flaxseeds are another excellent plant-based source of omega-3 fatty acids, which help reduce inflammation and improve skin hydration. The lignans in flaxseeds also have antioxidant properties, helping to protect the skin from oxidative stress and reduce the severity of eczema flare-ups.

Regular consumption of flaxseeds can help improve the skin’s texture and hydration, making it less prone to dryness and irritation. You can add flaxseeds to smoothies, oatmeal, or baked goods to incorporate this eczema-soothing food into your diet.

Conclusion

Eczema can be a challenging condition to manage, but incorporating certain anti-inflammatory, antioxidant-rich, and hydrating foods into your diet can help soothe symptoms and promote healthier skin. From omega-3-rich fish like salmon and mackerel to antioxidant-packed blueberries and hydrating cucumbers, these 15 foods provide essential nutrients that can help reduce inflammation, improve skin hydration, and support skin healing.

By making thoughtful dietary choices, you can help calm eczema flare-ups and improve your skin’s overall health, leading to smoother, more comfortable skin.