12 Proven Foods and Nutrients to Help Reduce Rosacea

12 Proven Foods and Nutrients to Help Reduce Rosacea

Are you tired of dealing with the redness, inflammation, and discomfort that comes with rosacea? Relief may be as close as your kitchen — from antioxidant-rich fruits and veggies to omega-3 fatty acids in fish, there are nutritional ways to restore balance in your body for healthier, nourished skin.

Understanding Rosacea and its Impact on Skin Health

Characterized by persistent redness, visible blood vessels, and pustules, rosacea is a chronic inflammatory skin condition that primarily affects the face. While the exact cause is unknown, experts believe rosacea is influenced by a combination of genetic, environmental, and lifestyle factors.

People with rosacea tend to have highly sensitive and reactive skin, leading to inflammation and symptoms. Certain things can exacerbate the condition, including hot drinks, spicy foods, alcohol, and extreme temperatures.

Rosacea not only affects the physical appearance of the skin, but it can also have a significant impact on emotional well-being, leading to self-consciousness and a decrease in confidence. 

The Role of Diet in Managing Rosacea

While there is no one-size-fits-all diet for rosacea, certain foods and nutrients have been shown to have a positive impact on reducing symptoms and improving skin health. By incorporating these into your daily diet, you can support your body's natural defenses against inflammation and promote a healthy complexion.

Inflammation: One key aspect of managing rosacea through diet is reducing inflammation. Chronic inflammation is believed to play a significant role in the development and progression of rosacea symptoms. By consuming anti-inflammatory ingredients, you can help to calm the immune response and reduce redness and swelling.

Gut balance: Another important consideration is promoting a healthy gut. Emerging research suggests a strong link between gut health and skin health. A balanced and diverse gut microbiome is crucial for maintaining a strong immune system and reducing inflammation throughout the body, including the skin

12 Foods & Nutrients That Help Reduce Rosacea Symptoms

By ensuring an adequate intake of these nutrients, you can give your skin the best chance to heal and thrive. 


  1. Berries: Berries are rich in antioxidants, which help to fight free radicals and reduce inflammation. Blueberries, strawberries, and raspberries are particularly beneficial for skin health. 

  1. Leafy Greens: Leafy greens such as spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants. They help to support overall skin health and reduce inflammation. 

  1. Turmeric: Turmeric contains a powerful compound called curcumin, which has anti-inflammatory properties. Adding turmeric to your meals or consuming it as a supplement can help to alleviate rosacea symptoms. 

  1. Fatty fish: Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have anti-inflammatory effects. These healthy fats can help to soothe the skin and reduce redness. 

  1. Green tea: Green tea is loaded with antioxidants called catechins, which have been shown to have anti-inflammatory and anti-aging effects. Drinking green tea regularly can help to improve rosacea symptoms. 

  1. Probiotic-rich foods: Probiotics, found in fermented foods like yogurt, sauerkraut, and kimchi, help to promote a healthy gut microbiome. A balanced gut flora can reduce inflammation and improve skin health. 

  1. Vitamin C: Vitamin C is a potent antioxidant that helps to protect the skin from oxidative stress and promote collagen production. Citrus fruits, bell peppers, and broccoli are excellent sources of vitamin C. 

  1. Vitamin E: Vitamin E is another powerful antioxidant that helps to protect the skin from damage caused by free radicals. Nuts, seeds, and avocados are rich in vitamin E. 

  1. Zinc: Zinc is important for immune function and plays a role in wound healing. It also has anti-inflammatory properties that can help to reduce redness and inflammation associated with rosacea. Shellfish, legumes, and pumpkin seeds are good sources of zinc. 

  1. Omega-3 Fatty acids: Omega-3 fatty acids, particularly EPA and DHA, have been shown to have anti-inflammatory effects on the skin. In addition to fatty fish, chia seeds, flaxseeds, and walnuts are excellent plant-based sources of omega-3s. 

  1. Probiotics: Probiotics support gut health and help to balance the gut microbiome. This can have a positive impact on reducing inflammation and improving skin health. In addition to fermented foods, probiotic supplements are available. 

  1. Modified Citrus Pectin (MCP): This natural and well-studied ingredient (80+ studies) is extracted from the pith of lemons, limes, and oranges and uniquely processed for absorption into the bloodstream. While there is no direct research on MCP and rosacea, the inflammation-balancing properties of MCP have been clinically substantiated.

Incorporating Anti-Inflammatory Foods into Your Daily Diet

Making simple dietary changes can have a significant impact on your skin's overall health and appearance. Here are a few suggestions to try:

Start your day with a smoothie: Blend a combination of berries, leafy greens, and a scoop of turmeric powder with your choice of liquid (such as almond milk or coconut water). This nutrient-rich smoothie will provide a powerful anti-inflammatory boost to start your day.

Include fatty fish in your meals: Aim to incorporate fatty fish like salmon or mackerel into your diet roughly twice a week. These omega-3 rich fish can be baked, grilled, or added to salads for a delicious and healthy meal.

Snack on nuts and seeds: Keep a stash of nuts and seeds such as almonds, walnuts, and pumpkin seeds for a quick and nutritious snack. These are packed with skin-loving nutrients like vitamin E and zinc. Buy organic whenever possible — non-organic nuts like almonds and walnuts are typically sprayed with the highly toxic pesticide glyphosate.

Replace sugary drinks with green tea: Swap sugary sodas and juices for refreshing cups of green tea throughout the day. Green tea not only hydrates but also provides a dose of antioxidants that can benefit your skin.

Experiment with fermented foods: Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi into your meals. These can be added as toppings or served as side dishes to support a healthy gut. 

The Importance of Hydration for Skin Health

It's essential not to overlook the importance of hydration. Adequate hydration is crucial for supporting healthy skin and reducing rosacea symptoms.

Drinking plenty of water throughout the day helps to flush out toxins and keep the skin hydrated from within. It also supports the elasticity of the skin, giving it a plump and youthful appearance.

In addition to filtered or spring water and herbal teas, you can enhance hydration by incorporating hydrating foods into your diet such as cucumbers, watermelon, and oranges. And limit your intake of dehydrating beverages such as alcohol and caffeinated drinks, as they can worsen rosacea symptoms.

Protect Your Skin from the Sun & Other Triggers

Sun exposure can trigger rosacea flare-ups, so it's important to protect your skin from harmful UV rays. Wear broad-spectrum sunscreen with at least SPF 30, seek shade during peak sun hours, and wear a wide-brimmed hat.

Zinc oxide is a mineral UV-filter, and it’s the top natural alternative to chemical sunscreen ingredients such as avobenzone, which has been linked to allergic contact dermatitis.

Speaking of natural skin care ingredients: harsh chemicals and abrasive exfoliants can irritate sensitive skin. Choose gentle, fragrance-free skincare products specifically formulated for sensitive skin or rosacea.

Other tips for healthier skin and lessened rosacea symptoms:

Avoid too-hot showers and baths. Hot water can worsen redness and inflammation. If you can, shower or wash your face in lukewarm water when showering or washing it to avoid triggering symptoms.

Don’t touch your face excessively and regularly clean your makeup brushes to prevent bacterial growth and potential skin irritations.

Also, steer clear of spicy foods and alcohol, both are common drivers of rosacea flare-ups.

Lastly, remember that stress is not your skin’s friend. It is a common trigger for rosacea flare-ups. That’s why it’s so important to find healthy ways to manage your stress. Some options: practicing mindfulness and meditation, exercising regularly, seeking support from loved ones or a therapist, doing deep breathing techniques, journaling, and prioritizing hobbies that bring you joy.

Consistency is key when it comes to managing rosacea naturally. Be patient with yourself and give your body time to respond to the dietary and lifestyle changes you implement. By incorporating these additional elements into your daily life, you can create a holistic approach to skin health and rosacea management.



Formulated by award-winning Integrative Medicine expert and best-selling author, Isaac Eliaz, MD, PectaSol is clinically-proven and backed by over 80 studies and 6 patents. It has been recommended by thousands of doctors for 30 years to support inflammation responses, immune health and detoxification.*