Rosacea has become quite a common skin condition, as over 16 million people in America suffer from it. According to the National Rosacea Society, most of the individuals develop rosacea when they are over 30 years of age, and usually they experience redness around the cheeks, nose, and chin, and also bloodshot eyes and pronounced blood vessels in the face. The bad news is, there is no cure for rosacea, however, you can avoid certain trigger foods that can cause the flare-ups and make you red.
Foods that contain vinegar can cause rosacea flare-ups and make your skin more sensitive. Vinegar is very high in histamine, which is definitely not good for this skin condition. You should avoid condiments such as ketchup and mayonnaise, pickles, pickled beets, canned olives and other vinegary relishes, and of course, store bought chili sauce.
This one may be obvious, but you should at all costs avoid spices such as red, black, and white pepper, cayenne, paprika, and curry powder. Instead, opt for these alternatives:
- Chili powder can be substituted with two teaspoons of cumin and one teaspoon of oregano
- Seasoning for poultry can be substituted with ½ tsp of sage, 1/3 tsp thyme, ½ tsp of coriander, 1/8 of marjoram
- Curry powder substitute is 4 tsp of coriander, 2 tsp of turmeric, 1 tsp cumin, 1 tsp cinnamon, half a teaspoon of basil and half a teaspoon of cardamom
Fermented and Dried Food
Avoid fermented and dried foods as they are packed with histamine which can trigger your rosacea. Stay away from dried fruits such as dates, prunes, apricots, raisins, or figs, don’t eat pickled and smoked meats, find a substitute for soy sauce, and avoid kimchee, sauerkraut, and fermented cheeses.
This time we don’t mean spicy, but actually hot food. Decreasing the temperature of your dishes and beverages can help immensely. Wait a little bit before you eat or drink, or instead, reduce the number of cups of coffee or tea you drink by half.
Alcohol can worsen the symptoms of rosacea, so try to limit your intake or avoid drinking alcoholic beverages altogether. Beer, wine, and other alcoholic drinks are high in histamine and can cause rosacea flare-ups.
There’s an ongoing debate among the professionals about dairy. More and more doctors find that humans are not actually made to ingest dairy products, as they can aggravate the skin conditions and lead to other issues, so staying away from milk, cheeses, and other animal products can help your skin a lot. Also, be aware that chocolate also contains powdered milk, so be careful when you buy it and make sure you get dark chocolate instead.
Certain Fruits and Vegetables
Some vegetables and fruits are high in histamines, so you should avoid them if you have a problem with rosacea. Fruits such as bananas, citrus fruits, and red plums, and vegetables such as mushrooms, eggplant, avocados, spinach, and tomatoes are to be avoided.
What to Eat Instead?
Instead of the foods that trigger your rosacea, you should include antioxidant fruits and vegetables in your diet to calm your skin and avoid additional flare ups.
Vegetables and fruits to eat include broccoli, cucumbers, carrots, cauliflower, bell peppers, sweet potatoes, winter squash, onions, brussels sprouts, asparagus, celery, zucchini, pumpkins, beets (but not fermented), leafy greens, green beans, as well as cantaloupe, peaches, mangos and papayas, strawberries, blueberries, blackberries, cherries, apples, and watermelon.
Instead of refined, opt for healthy fats packed with omega-3s such as walnut oil, flaxseed oil, pumpkin seed oil, soybean oil, olive oil, or hempseed oil.
Include nuts and seeds in your diet as they have anti-inflammatory properties and can combat rosacea. Good options include cashews, almonds, walnuts, pumpkin seeds, flaxseeds and sunflower seeds, hemp seeds, pine nuts, pistachios, and chia seeds, which are also considered a super food.
Whole grains and protein-rich foods can ease the symptoms of rosacea, so eat plenty of quinoa and brown rice, eggs, salmon, sardines, tuna, anchovies, herring, shellfish (provided you are not allergic), turkey, quail, duck, and venison.
Find alternatives for dairy that you should avoid at all costs, and instead opt for coconut or fortified almond milk, as well as hemp milk which has numerous benefits to the overall health. As other beverages go, the best option is to drink plain water or water flavored with fruit, also, fruit juices, unsweetened iced tea or iced coffee.