Psoriasis Diet Chart

Haldi (Turmeric) + Kali Mirch — Roz, Har Khane Mein

Haldi ka curcumin NF-kB pathway block karta hai — yahi pathway psoriasis mein skin cells ko zyada tezi se banane ka signal deta hai. Research mein curcumin ne plaques ki thickness aur redness dono mein reduction dikhai hai. Lekin akeli haldi kaam nahi karti — kali mirch ke saath absorption 2000% badhti hai. Dal, sabzi, haldi doodh — kala mirch hamesha saath. Sirf tadke mein daalne se kuch nahi hoga — generous amount chahiye.

Adrak (Ginger) — Roz Chai Ya Khane Mein

Gingerol aur shogaol psoriasis mein elevated TNF-alpha aur IL-17 ko reduce karte hain — yahi inflammatory chemicals plaques banaate hain. Adrak gut mein bhi anti-inflammatory kaam karta hai — aur psoriasis ka gut connection real hai. Roz ek cup adrak chai ya sabzi mein generous use. Fresh adrak best hai — powder bhi chalta hai.

Akhrot (Walnuts) — Roz 5-6

India mein best plant-based omega-3 source. Omega-3 skin cell membrane ka hissa hai aur prostaglandin E2 (inflammatory) ka balance karta hai prostaglandin E3 (anti-inflammatory) se. Psoriasis mein skin cells ka turnover 4-7 din mein hota hai (normal 28 din) — omega-3 ye speed slow karne mein help karta hai. Roz subah ya shaam 5-6 akhrot — ek simple aur seedha step.

Alsi (Flaxseed) — 1-2 Chamach Roz

Omega-3 (ALA) + lignans — dono anti-inflammatory. Khaas baat yeh hai ki alsi mein soluble fiber bhi hota hai jo gut microbiome feed karta hai — aur gut health psoriasis mein directly connected hai. Roz ek chamach pisi hui alsi dal ya dahi mein milao. Pisi hui lo — saboot alsi absorb nahi hoti.

Karela — Hafte Mein 2-3 Baar

Psoriasis mein blood purification aur liver detox ka role hai — karela dono karta hai. Momordicin compound inflammatory toxins ko reduce karta hai. Traditional Indian medicine mein psoriasis ke liye karela ka use documented hai. Kuch patients ko karele ka juice (50ml, khali pet, ek mahine) se visible fark aata hai. Sabzi bhi theek hai.

Amla — Roz Ek (Ya Juice)

India ka sabse Vitamin C-rich food. Vitamin C do tarike se kaam karta hai psoriasis mein — collagen synthesis support karta hai (skin repair) aur powerful antioxidant hai jo oxidative stress reduce karta hai. Oxidative stress psoriasis ko flare karta hai. Roz ek fresh amla ya 30ml amla juice subah khali pet. Packaged amla candy mein itna vitamin C nahi hota.

Jowar Roti — Roz

Jowar gluten-free hai aur maida ki direct jagah le sakti hai. Zyada zaroori baat — jowar slowly digest hoti hai, blood sugar spike nahi karti. Insulin spike psoriasis mein ek underrated trigger hai — high insulin IGF-1 release karta hai jo skin cell proliferation badhata hai. Roz jowar ya bajra roti maida ki jagah — ek clear step hai.

Bajra Roti

Magnesium ka achha source. Magnesium deficiency psoriasis patients mein commonly milti hai aur skin inflammation badhati hai. Saath mein fiber bhi hai — gut health ke liye. Sardiyon mein bajra ka moosam hota hai — naturally available Indian grain, expensive nahi.

Ragi (Nachni) — Roti Ya Porridge

Calcium + iron + amino acids — skin repair ke liye zaroori. Ragi mein tryptophan hota hai jo serotonin banata hai — aur stress psoriasis ka sabse bada trigger hai. Stress reduce karne mein tryptophan indirect magar real role deta hai. Ragi ki roti ya ragi daliya breakfast mein.

Daliya (Broken Wheat) — Nashte Mein

Beta-glucan fiber hota hai daliya mein jo gut bacteria ke liye prebiotic kaam karta hai. Gut bacteria psoriasis mein ek proven factor hai — gut dysbiosis (bacteria imbalance) directly skin inflammation se linked hai. Roz subah ek katori plain namkeen daliya — simple, sasta, effective.

Palak — Pakka Hua (Kaccha Nahi)

Folate + iron + Vitamin K — skin cell renewal ke liye. Lekin psoriasis mein kacchi palak avoid karo — oxalic acid hoti hai jo kuch patients mein inflammation worsen karta hai. Pakki hui palak (dal mein, sabzi mein) — safe aur beneficial. Roz ek baar koi bhi hari sabzi — palak, methi, sarson — rotate karo.

Methi (Fenugreek) — Sabzi Ya Dana

Diosgenin — methi mein — anti-inflammatory hai aur skin barrier function improve karta hai. Gut motility bhi badhata hai — constipation psoriasis ko worse karta hai (toxin reabsorption badhta hai). Methi ki sabzi, methi paratha (jowar flour se), ya raat ko 1 chamach methi dana bhigo ke subah paani peeyo.

Lauki, Turai, Torai — Roz

Cooling vegetables — psoriasis mein body mein 'heat' badhti hai jo flares trigger karta hai. Yeh sabziyan alkaline hain, easily digestible hain, liver pe koi load nahi. Garmi mein khaas zaroori. Lauki ka juice bhi le sakte ho — 100ml subah.

Gajar — Roz Salad Mein

Beta-carotene skin barrier repair karta hai — aur psoriasis mein skin barrier compromised hoti hai. Beta-carotene retinol (Vitamin A) mein convert hota hai jo skin cell turnover regulate karta hai. Roz ek gajar — kacchi salad mein ya sabzi mein. Ghee ke saath thodi si fat mili ho to beta-carotene better absorb hoti hai.

Machhli — Surmai, Rohu, Katla (Hafte 3 Baar)

EPA aur DHA — marine omega-3 — plant-based omega-3 se zyada potent hote hain psoriasis mein. Studies mein EPA ne leukotriene B4 (psoriasis mein elevated inflammatory mediator) directly reduce kiya hai. Surmai mein sabse zyada omega-3 hai Indian fish mein. Tawa pe ghee mein pakao — deep fry nahi. Hafte mein teen baar machhli — psoriasis mein clear benefit.

Moong Dal — Roz Ya Hafte Mein 4-5 Baar

Sabse easy-to-digest dal. Psoriasis mein gut inflammation reduce karna priority hai — moong dal gut pe minimum load deta hai. Zinc bhi milta hai — zinc deficiency psoriasis mein bahut common hai aur plaques ki healing slow karti hai. Moong dal khichdi ya tadka dal — both good options.

Masoor Dal — Hafte Mein 3-4 Baar

Iron + zinc + folate — teeno skin healing ke liye zaroori hain. Masoor dal quickly pakti hai aur easily digestible hai. Red/pink masoor daliya se bhi better option hai psoriasis mein. Tadka mein haldi + kali mirch + hing — gut ke liye bhi achha.

Dahi (Plain, Ghar Ka) — Roz

Probiotics — gut bacteria ko healthy rakhte hain. Leaky gut (intestinal permeability) psoriasis mein ek confirmed finding hai — gut se antigens blood mein jaate hain aur immune reaction trigger karte hain. Roz ek katori plain dahi probiotics supply karta hai jo gut lining repair mein help karta hai. No sugar, no flavour — plain.

Paani — 3 Litre Roz

Psoriasis mein skin cells zyada tezi se banati aur giroti hain — hydration skin ke is rapid turnover ko support karta hai. Dehydration skin ko aur dry aur flaky banata hai. Saath mein toxin flush bhi hota hai. 3 litre — thoda thoda din bhar. Ek baar 2 glass peena alag baat hai, consistent hydration alag baat.

Chhachh (Mattha) — Roz 1-2 Glass

Probiotics + hydration + cooling. Psoriasis mein gut-skin axis ke liye chhachh ek practical daily drink hai. Ghar ka, plain, thoda jeera-namak — best. Garmi mein khaas zaroori — heat psoriasis ko flare karta hai.

Nariyal Paani — Ek Glass

Natural electrolytes + cytokinin (plant compound jo anti-inflammatory hai). Gut hydration karta hai. Psoriasis mein skin ka moisture level low rehta hai — andar se hydration important hai. Roz ek glass nariyal paani — especially garmi mein.

Haldi Doodh (Kali Mirch Ke Saath) — Raat Ko

Curcumin + casein protein + kali mirch — raat ko lene se systemic absorption better hoti hai (liver raat mein zyada active rehta hai). Psoriasis patients ke liye haldi doodh roz raat ko ek best habit hai. Garm doodh mein haldi + kali mirch — bas itna.