Eat these five foods to help with your acne, rosacea and other skin conditions

Leslie Baumann, M.D.
·2 min read

If you have rosacea, eczema, psoriasis or acne, your skin is classified as a sensitive skin type and has underlying inflammation.

Once one inflammatory pathway is activated, other inflammatory pathways become activated in a domino effect. This leads to flare-ups of symptoms like redness and itching that can be difficult to control.

While using the right skin care products for your skin type is your first line of defense against skin inflammation, the foods you eat can also have a great impact on your skin health.

Look for foods that are rich in omega-3 fatty acids and linoleic acid to help calm inflammation and keep symptoms at bay.

Why your skin needs omega-3s and linoleic acid

Omega-3s are a type of essential fatty acid, meaning the human body cannot make it on its own. Therefore, you need to ingest omega-3 fatty acids to get this important nutrient.

Omega-3 fatty acids offer a variety of benefits to the skin, including hydration, improved barrier function, added protection from sun damage and reduced inflammation.

Linoleic acid is one of the building blocks of ceramides, an important component of the skin’s protective barrier. Adding foods that are rich in linoleic acid to your diet can help to strengthen the skin barrier. This keeps irritants and allergens from penetrating your skin, while also preventing moisture from evaporating off your skin and into the atmosphere.

Top 5 anti-inflammatory foods to eat for your skin

There are several foods that contain high amounts of omega-3 fatty acids and linoleic acid. Here are five of my favorites for their anti-inflammatory benefits:

▪ Salmon: Rich in omega-3s

▪ Flaxseeds: Rich in omega-3s

▪ Walnuts: Rich in omega-3s

▪ Sunflower seeds: Rich in linoleic acid

▪ Argan oil: Rich in linoleic acid

Argan oil can also be used topically on the skin to calm inflammation. Unlike some other types of oils, argan oil does not clog pores.

Bottom line

Combine the right skin-care regimen for your skin type with a healthy, balanced diet full of anti-inflammatory foods like those listed above to combat inflammatory skin conditions like rosacea, eczema and acne.

If you are still struggling to manage your symptoms, talk with your dermatologist about prescription treatments to include in your regimen.

For more skincare tips and tricks, be sure to follow Baumann Cosmetic on YouTube, or follow @BaumannCosmetic on Instagram or Facebook.