People who suffer from various unhealthy skin conditions, including atopic dermatitis, or eczema, are in need of a better diet and changes to their environment. These skin issues flare when you are extremely stressed, when you sweat a lot, when you are in a very dry environment, or when you eat the wrong foods. Ergo, it makes perfect sense that the key to helping this and multiple other skin health problems is to eat the right foods.

Increasing some of the following if you eat these foods already can only help, not harm, your skin. Try to eat about two servings from the following each day.

Milk and Dairy

Milk and dairy products, especially those with a high concentration of Vitamin D and calcium in them, are excellent for bones, hair, and your skin. If you can’t consume cow’s milk because of a food allergy, you can still consume certain dairy or non-dairy products with equally high amounts of this vitamin and mineral combination. If the problem is just lactose, you can try a lactose-free milk or cheese or ask your doctor for a medication that allows you to consume dairy safely.

Foods High in Quercetin

Quercetin, according to atopic dermatitis disease resources, is a flavonoid, an antihistamine, and an antioxidant. Quercetin is a triple-threat where skin conditions are concerned because it reduces inflammation, increases moisture levels, and deflects allergic reactions via the histamine blocking properties. To get enough of this in your system and help your skin look its best, you have to consume:

  • Dark leafy greens like kale and spinach
  • Broccoli
  • Apples
  • Cherries and blueberries

In short, any fruit or vegetable that has deep, rich colors is likely to contain quercetin.


There’s a big push recently for people to consume foods high in probiotics. It isn’t just a fad; there is sound science behind it. It has a lot to do with the fact that many people develop digestive issues that in turn affect their skin and hair.

Probiotics restore a digestive balance to the enzymes in the gut, which then restores and rejuvenates cells in the body. You will need to eat things like yogurt, kefir, soft cheeses, sourdough bread, and/or miso soup to get enough probiotics into your belly. 

Continue to eat the above foods and you should begin to see results in your skin within a month or two.

About the author

Emma Sturgis

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