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You know there is no cure for your Eczema, but there is a way that you can ‘eat your way’ to Eczema-free skin or temporarily disable the chronic inflammatory reactions that occur by eating certain nutrient-dense, eczema friendly food.

You can’t create the absent skin barrier that sets all Eczema sufferers apart from everyone else.

But there is an alternative to the treatment and healing of Eczema symptoms that does not require conventional prescriptive drugs.

What you eat plays a huge role in how your skin behaves. It’s safe to say that eliminating certain foods can change the condition of your skin.

But including certain foods can also add beneficial nutrients that improve the quality of your skin and assist with how your body responds to the inflammatory reactions that cause the symptoms of Eczema / Atopic Dermatitis.

Here is a list of Eczema friendly food – and why they’re good for you

Use these to inspire others to try a non-conventional approach to treating and healing Eczema symptoms and include in your meal plans or existing recipes.

Here are foods to include into your meals or enjoy on its own:

Kale, Carrots, Mangoes, Sweet Potatoes, Spinach and Butternut Squash – best Eczema friendly veggies

These vegetables are rich in carotenoids, especially carrots which are loaded with beta-carotene, a powerful fat-soluble anti-oxidant. The effect of these antioxidants reduce inflammation where there is an Eczema patch on the skin.

But here’s even more nutritional value these fruits and veggies can add to your eating plan:


  • Kale leaves are rich in Carotenoids and these have an antioxidant effect which reduces skin inflammation.
  • Kale is an eczema friendly food that is also high in Zinc and this mineral is essential in tissue healing as well as fighting infection. So its really good for immunity.
  • The other way that Zinc helps is in the production of oil in the skin. If the skin is producing too much oil Zinc can reduce the sebaceous secretions, so it makes the skin less oily.


  • In addition to their weight loss benefits, carrots are also a great source of antioxidants that helps reduce inflammation. This can help reduce the risk of chronic diseases, and skin conditions such as Eczema.
  • This eczema friendly food is a Carotenoid-rich vegetable and can also help reduce inflammation. A great remedy for eczema sufferers or any allergy-related skin condition.


It contain vitamins C and K and have anti-inflammation and cancer-fighting properties.


  • Contributes to the production of Collagen which is gives skin it’s structure. Hydrolyzed collagen is known to contain antibacterial properties which is great for Eczema skin as it can be susceptible to infection.
  • It also contains Vitamin E, an antioxidant that has appeared to reduce inflammation5.
  • They contain Vitamin A and C which are both antioxidants that have an anti-inflammatory effect.

Sweet Potato

  • This veggie contains a good amount of Potassium which is an essential mineral that is also an anti-inflammatory.
  • This could be eaten provided you are not allergic to amines or salicylates.

Butternut Squash

  • This flavourful vegetable is loaded with Beta carotene much like Carrots, so you will get all the same antioxidant benefits from the micronutrients that’s derived from it.
  • Butternut is also high in anti-inflammatory compounds, essential for suppressing the effects of an Eczema flare-up.


Great for the healing and prevention of an Eczema ‘flare-up’.

  • This centuries-old medicinal food reduces inflammation.
  • It contains essential oils that interrupt the chemical reaction that occurs when inflammation occurs1.


Best eaten raw or lightly cooked to get the maximum benefit of this nutrient.

  • This flavour powerhouse contains an anti-inflammatory compound Diallyl Disulphide2.
  • Garlic also contains the essential mineral Potassium that has anti-inflammation properties.
  • It’s packed with Vitamin C, A and K and these are all antioxidants that fight inflammation..

Fatty Fish – it’s an Eczema friendly food

This type of fish is perfect for Eczema because they contain a higher level of Omega-3 fatty acids.

This EFA (essential fatty acid) reduces inflammation which a major symptom of Eczema – think red puffy patches on the skin.


  • Salmon has a high level of Omega 3 fatty acids which can actually suppress the inflammatory effect.
  • Omega 3 also aids in mood enhancement, so that means it could help in keeping stress levels down. I know from my own experience as an Eczema sufferer that stress plays a role in exacerbating the effects of Eczema.

    Whether it’s by responding to the inflammatory effects by scratching the skin or just being so stressed that it reflexively triggers intense scratching, causing more harm to the skin.


  • This is another oily fish that has an equally high amount of Omega 3 fatty acids present.
  • It also has a high Selenium content which plays a role i preserving the skin’s elasticity.


  • Also high in Omega 3, this will reduce the aggravation of Eczema symptoms.

Fresh Tuna

  • Tuna contains a mineral (micronutrient) called Selenium which helps to maintain and preserve Elastin. This gives skin it’s elasticity and smooth, and even.
  • Of course, its has a high Omega 3 content which alleviates the dry skin symptom of Eczema.
  • It also contains antioxidants which reduce inflammation.

Bell peppers

  • This delicious and versatile vegetable contains a plant compound or Flavanoid called Quercetin and Vitamin C which both reduce the levels of histamine which induce allergic reactions in the skin.
  • Histamine induces the itchy sensation that is associated with an allergy like Eczema. So, it’s a natural alternative to a pharmaceutical antihistamine if you need to reduce the inflammation of an Eczema flare-up.
  • Ascorbic Acid or Vitamin C is the most popular of all vitamins as it supports the immune system and is beneficial for skin health.

Cannellini Beans

  • These beans contain a powerful antioxidant called Ferulic Acid that enhances the effect of carotenoids and prevents free radical damage in skin cell.
  • It also enhances the effects of Vitamin E, another powerful antioxidant.
  • Cannellini beans are rich in Zinc, which is good news if you suffer from very dry skin or too oily skin because it will correct the imbalance.


  • Rich in the anti-inflammatory Omega 9 fatty acid known as ‘Oleic Acid’.
  • They are also high in the fat-soluble Vitamin E, a powerful antioxidant that has so many skin benefits and definitely a micronutrient you want to include in your skincare routine.
  • Find it in Olive and Avocado Oil.


  • Closely related to peaches, plums, almonds and cherries, this delicious fruit contains a compound called Catechins which suppress the activity of substances that switch on inflammation.
  • They contain Beta carotene which gives them their bright orange colour and from which the body can derive Vitamin A too.
  • The accumulation of Beta carotene in the subcutaneous skin layer can offer protection against oxidation.


Perfect for cracked and ‘weepy’ Eczema patches.

  • This shellfish is high in Zinc which is beneficial for wound (tissue) healing.
  • They also contain a antioxidant called Astaxanthin which behaves in the same way as Beta carotene by protecting the skin against free radical damage.


  • This fruit is the lowest in Salicylates which is a natural compound4 found in foods which can induce sensitivity reactions.
  • Pears contain a high level of Vitamin C, a powerful antioxidant whose benefits cannot be overestimated, see this article for more on this essential micronutrient.


So when conventional methods for treating your Eczema don’t work or is just breaking the bank, why not try changing your nutritional intake instead.

A constructive approach is to include the right foods for your skin condition into your diet.

Don’t just follow a strict process of eliminating foods from your diet.

Why not try a process of inclusivity of the right kind of foods with the right kind of nutritional and healing benefits?

Your eating style and Eczema friendly maintenance

If you liked this post, you’ll love this recipe post for a skin-healthy Kale Pesto sauce.

Feel free to leave a comment below if you’d like to see more recipes showing you how to cook with Eczema friendly food.

I value all feedback.

1 Pinnock, Dale. Ginger, Pg 161, The Nutrition Bible. London: Quadrille, 2020. Print.

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