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Foods that can help improve eczema

Eczema can be a very distressing and painful skin disorder which is exacerbated by inflammation in the body. Here are some tips on foods to avoid and eat to help alleviate symptoms of eczema or prevent future episodes.

Links have been recognised between food allergies and eczema, and it is now being accepted that there are links between food intolerances and eczema also. Therefore, it can be a good start to take out gluten and cow’s dairy which are commonly experienced food intolerances. It might also be a good start to remove refined sugar and alcohol from your diet as these invoke inflammatory responses in the body.

It can also be a good idea to keep a diary of what you have eaten and how your skin has reacted that day. Everyone is different, so it can be a case of seeing how your body responds to different foods and tracking your body’s responses can help you identify what works for you.

The Longevity programme from The Pure Package removes gluten, refined sugar and lactose from your diet making it easy for you to keep them out and see if it makes a difference to your skin.

What can you eat to help symptoms?


To help ease food intolerances, taking a probiotic can help heal the gut and stop food particles from entering the blood stream. Food intolerances can cause leaky gut syndrome which is why these particles which you are intolerant to are able to break through the gut wall and cause inflammation in the body and on the skin.

Omega 3s/fish oils

Taking a fish oil or eating a diet rich in omega 3 fatty acids has been shown to reduce symptoms experienced by eczema sufferers. Oily fish such as mackerel and salmon and walnuts are great sources of omega 3s.


A deficiency in zinc has now been linked to eczema. Oysters are the best source of zinc- but maybe not a practical suggestion for everyday! Zinc is also present in meat, shellfish, sesame seeds, nuts and dark green leafy vegetables.

Vitamin B3 (Niacin)

Low levels of vitamin B3 can also result in rashes/eczema. Ensure you have plenty of vitamin B3 in your diet by consuming tuna, salmon, turkey, chicken, sunflower seeds and avocado.

Vitamin B6 (Pyridoxine)

As with B3, deficiencies in B6 can also result in a flare up of eczema. Food sources for vitamin B6 include beef, liver, oily fish, walnuts and whole grains.

Vitamin C

Vitamin C helps to boost the immune system and can help fight inflammation in the body. Citrus fruits, tomatoes and peppers are great sources of vitamin C.

Turmeric (Circumin)

Circumin (the active property in turmeric) is also great for fighting inflammation so this can help with eczema also.

Vitamin E

Studies have shown that sufferers of eczema can see great improvements in their symptoms when supplemented with vitamin E. Food sources for vitamin E include almonds, sunflower seeds, spinach, avocado, sweet potato and butternut squash.

Manuka honey – apply to skin

Manuka honey is antibacterial and draws water from the air directly into the skin. Warm the honey slightly and cover the affected area in manuka honey, leave for 20 minutes then wash off gently with water and pat dry.