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From Farm to Skin: How Local and Seasonal Foods Support Eczema Relief
By Diane Angela Fong, ND
Did you know that the quality of the food you eat can directly impact your skin health and eczema symptoms? Choosing nutrient-dense, toxin-free foods isn’t just about healthy eating—it’s a powerful tool for managing inflammation, supporting gut health, and promoting skin repair from within.
This blog explores how eating locally and seasonally can help you optimize your diet for eczema relief. We’ll dive into:
Why food quality matters for reducing inflammation and supporting your gut-skin connection.
How local and seasonal eating provides fresher, more nutrient-rich produce with fewer toxins.
Practical tips for finding the right Community Supported Agriculture (CSA) program.
Expert advice on storing and preserving fresh produce to maximize its nutritional value.
If you’re looking for natural ways to heal your skin and improve your health, this guide will provide actionable steps to incorporate fresh, seasonal foods into your eczema-friendly diet.
Why Food Quality Matters for Eczema
Scientific research supports the critical role of food quality in eczema management. Here’s why it matters:
Reducing Inflammation: Chronic inflammation is a hallmark of eczema. Anti-inflammatory foods such as leafy greens, berries, and omega-3-rich seeds can lower inflammation and symptoms of eczema (Niseteo et. al. 2024).
Supporting Gut Health: The gut-skin axis highlights the connection between gut health and eczema. Research highlights that a diet rich in fiber and fresh, minimally processed foods can support a healthier gut microbiome, thereby regulating immune responses and reducing eczema flare-ups (McCall et al., 2022)
Enhancing Nutrient Intake: Nutrients such as vitamin C, zinc, and omega-3 fatty acids play critical roles in skin repair, hydration, and reducing inflammation. Vitamin C, found in foods like citrus fruits, bell peppers, and leafy greens, is a powerful antioxidant that helps neutralize free radicals. It is also essential for collagen synthesis, which strengthens the skin barrier and promotes wound healing. Additionally, vitamin C protects against oxidative stress, which can worsen eczema symptoms (Pullar et al., 2017).
Minimizing Toxins: Pesticides, heavy metals, and other contaminants can exacerbate eczema by burdening detoxification pathways and increasing oxidative stress (Ionescu 2009).
How Eating Locally and Seasonally Supports Skin Health
Maximizing Nutritional Value
Freshness Equals More Nutrients: Nutrients degrade quickly after harvest. For example, spinach can lose up to 90% of its vitamin C within 24 hours of improper storage (Rickman et al., 2007). When you choose locally grown produce through a CSA or farmers’ market, you’re often getting fruits and vegetables that have been harvested within a day or two, preserving far more nutrients compared to store-bought options that may have traveled thousands of miles and spent weeks in storage.
Peak Ripeness Matters: Seasonal produce is harvested at its peak ripeness, ensuring it is rich in phytonutrients like lycopene (in tomatoes) and beta-carotene (in carrots). These compounds not only give produce its vibrant color but also provide powerful antioxidant benefits that support skin repair, reduce inflammation, and protect against environmental stressors. By eating seasonally, you’re consuming food at its most nutrient-dense stage, which is particularly beneficial for managing conditions like eczema, where optimal nutrient intake is critical for skin repair and hydration.
Reducing Exposure to Toxins
Lower Pesticide Residues: Organic farming practices significantly reduce exposure to harmful pesticides, which can exacerbate inflammation and trigger immune responses in sensitive individuals. Organic and sustainable farming methods prioritize the health of the soil and environment, producing cleaner, safer food. For individuals managing eczema, reducing pesticide exposure is critical, as it helps decrease the body’s overall toxic burden.
Cleaner Water Sources: The quality of water used in farming directly impacts the safety of produce. Farms using filtered well water, rainwater, or controlled municipal water avoid contaminants like heavy metals, pesticides, and industrial chemicals. A study published in Toxicological Research (Kim, 2015) highlights the role of environmental chemicals in aggravating atopic dermatitis, showing that exposure to pollutants, including heavy metals and industrial waste, can disrupt the skin barrier, increase oxidative stress, and worsen eczema symptoms. Supporting local farms that use clean water sources reduces your risk of consuming food exposed to these harmful substances, providing a safer option for managing eczema.
Promoting Gut Health
Beneficial Soil Microbes: Produce grown in nutrient-rich, biologically active soil carries beneficial microbes that enhance gut health. A study published in Frontiers in Microbiology (Lupatini et al., 2017) found that soil in organic farming systems is significantly more heterogeneous and diverse in microbial populations compared to conventional systems. These diverse soil microbes can transfer to the surface of produce, promoting a healthier gut microbiome when consumed. A balanced gut microbiome is critical for managing eczema, as it regulates immune responses, reduces systemic inflammation, and strengthens the gut-skin axis.
Seasonal Variety Supports Gut Diversity: Seasonal eating naturally encourages dietary diversity, exposing the body to a variety of prebiotic fibers and beneficial microbes. The same study emphasizes that microbial diversity is closely linked to the farming system and the crops grown, with organic, seasonal crops contributing to a more robust microbial ecosystem. By consuming a wide range of seasonal fruits and vegetables, you can promote greater microbial diversity in your gut, which helps reduce inflammation and supports the immune system—key factors in managing eczema symptoms.
What is a CSA, and How Can It Help?
Community Supported Agriculture (CSA) is a partnership between farmers and consumers. By joining a CSA, you purchase a “share” of the farm’s harvest at the start of the growing season. In return, you receive weekly or biweekly boxes of fresh, seasonal produce and sometimes other items like eggs, meat, or dairy.
Benefits of a CSA for Eczema Relief:
Fresh and Nutrient-Dense Food: CSA produce is often harvested within a day of delivery, ensuring maximum nutritional value.
Reduced Toxins: Many CSAs use organic or sustainable farming practices, minimizing exposure to harmful pesticides and herbicides.
Diverse Seasonal Eating: CSAs encourage you to eat a variety of fruits and vegetables, exposing you to a range of phytonutrients that support skin health.
Transparency and Trust: By working directly with a local farm, you can ask questions about their practices and feel confident about the quality of your food.
How to Find a CSA
Finding the right CSA involves some research, but it’s worth the effort to ensure you’re getting high-quality, nutrient-rich food. Here are steps to help you get started:
Search Online: Use resources like LocalHarvest.org to find CSAs in your area.
Visit Farmers’ Markets: Ask vendors if they offer CSA programs.
Ask Around: Seek recommendations from neighbors or community groups.
Social Media: Look for local farms promoting CSAs online.
Visit the Farm: Meet the farmers and learn about their practices.
Questions to Optimize Your CSA Choice (With Ideal Answers)
When choosing a CSA, ask the following questions to ensure you’re getting the best quality for your eczema and skin health:
Water Quality
What to Ask:
What is your primary water source?
Ideal Answer: Rainwater, municipal water, or clean wells. Avoid industrial or contaminated sources.
Do you test your water for contaminants like heavy metals and pathogens?
Ideal Answer: Yes, water is tested regularly to meet safety standards.
Do you filter or treat your water?
Ideal Answer: Yes, irrigation water is filtered or treated to ensure it is free from contaminants.
Farming Practices
What to Ask:
Do you use organic or regenerative farming methods?
Ideal Answer: Yes, we avoid synthetic chemicals and focus on soil health.
How do you manage pests and weeds?
Ideal Answer: We use natural pest control methods, such as beneficial insects and crop rotation.
How do you build soil health?
Ideal Answer: We use composting, cover cropping, and crop rotation to maintain nutrient-rich soil.
Incorporating CSA Produce Into Your Diet
SA produce offers incredible variety, making it easier to include nutrient-dense, skin-supporting foods in your meals. Here’s how to make the most of your weekly share:
Focus on Anti-Inflammatory Ingredients
Leafy Greens:
Use greens like kale, spinach, and arugula in smoothies, salads, or soups for their anti-inflammatory and antioxidant properties. These are rich in vitamins A and C, which support skin repair.
Omega-3-Rich Vegetables and Seeds:
Incorporate Brussels sprouts, winter squash, and seeds such as flaxseeds and chia seeds into your meals. These provide omega-3 fatty acids that help reduce inflammation.
Experiment with Seasonal Recipes
Winter Comforts:
Roast winter squash with turmeric, a spice known for its anti-inflammatory properties. Add a drizzle of olive oil for additional skin-friendly healthy fats.
Summer Refreshers:
Make a cooling summer salad with cucumbers, mixed greens, and fresh berries. Add a handful of walnuts for omega-3s and a simple vinaigrette for hydration and antioxidants.
Eat the Rainbow
"Eat the rainbow" is a simple yet powerful way to ensure your body receives a variety of nutrients that benefit your skin. Each color group in fruits and vegetables offers unique phytonutrients that support skin health and help manage eczema.
Red (Tomatoes, Red Bell Peppers, Strawberries):
High in lycopene and anthocyanins, which combat oxidative stress and reduce inflammation.
Orange and Yellow (Carrots, Squash, Sweet Potatoes):
Rich in beta-carotene, a precursor to vitamin A, which supports skin repair and hydration.
Green (Spinach, Kale, Broccoli):
Packed with chlorophyll, vitamins A and C, and antioxidants that promote detoxification and reduce inflammation.
Blue and Purple (Blueberries, Eggplant, Red Cabbage):
Contain anthocyanins, which improve circulation and provide antioxidant protection for the skin.
White and Brown (Cauliflower, Garlic, Mushrooms):
Contain allicin and other compounds that boost immunity and reduce inflammation, indirectly benefiting skin health.
Tips for Eating the Rainbow
Plan meals around a variety of colors to ensure balanced nutrient intake.
Add fresh herbs like parsley or cilantro for added flavor and detoxification benefits.
Use CSA newsletters or online resources for creative recipes that incorporate multiple colors.
Preserving Freshness and Nutritional Value
CSA produce is fresh and nutrient-rich, but improper storage can lead to waste or nutrient loss. Here are practical tips to preserve your produce:
General Tips for Storing Produce
Wash Right Before Use:
Avoid washing produce before storage, as excess moisture can lead to spoilage. Wash just before consuming or cooking to ensure freshness and minimize bacterial growth. For an effective and safe homemade produce wash, try this simple recipe:
Homemade Produce Wash:
Mix 1 part white vinegar with 3 parts water in a large bowl.
Add 1 teaspoon of baking soda for extra cleaning power (optional).
Soak fruits and vegetables for 5–10 minutes, then rinse thoroughly under cold running water to remove any remaining dirt, microbes, or pesticides.
This natural wash helps remove surface contaminants and extends the freshness of your produce. It’s especially useful for leafy greens, berries, and root vegetables that may carry soil residue.
Store at Optimal Temperatures:
Leafy greens, cucumbers, and most fruits thrive in the crisper drawer of your refrigerator.
Root vegetables like carrots and beets last longer in a cool, dark space like a cellar or pantry.
Use Airtight Containers:
Store cut produce in airtight glass containers to retain moisture and freshness.
Add a damp paper towel to leafy greens and herbs to keep them hydrated.
Produce-Specific Tips
Leafy Greens (Spinach, Kale, Lettuce):
Wrap in a damp paper towel and store in a perforated plastic or reusable silicone bag in the refrigerator.
Consume within 3-5 days for maximum freshness and nutrients.
Root Vegetables (Carrots, Beets, Potatoes):
Store carrots and beets in the refrigerator in a breathable bag or covered in a light layer of damp sand for longer-term storage.
Keep potatoes in a dark, cool, dry place, away from onions (which can make them sprout faster).
Tomatoes:
Store tomatoes at room temperature for better flavor. Avoid refrigerating unless they’re fully ripe and starting to soften.
Herbs:
Treat fresh herbs like flowers: place stems in a jar with water and cover loosely with a plastic bag. Store in the fridge.
Berries:
Keep berries in a single layer on a paper towel in an open container in the fridge. Rinse only before eating.
Squash and Pumpkins:
Store whole winter squash and pumpkins in a cool, dark pantry. Once cut, refrigerate in an airtight container.
Freezing and Preserving Surplus
Blanch and Freeze:
For greens, beans, and broccoli, blanch briefly in boiling water, then freeze in portions for future use.
Make Sauces or Soups:
Turn surplus tomatoes, peppers, or zucchini into sauces or soups, and freeze them for easy meal prep.
Ferment or Pickle:
Preserve cucumbers, radishes, or carrots by pickling or fermenting them to retain nutrients and add gut-friendly probiotics.
Clean Your Body, Heal Your Skin From Within
Eating locally and seasonally through a CSA program is one of the best ways to maximize nutrients and minimize toxins in your food, directly supporting eczema relief and overall skin health. By incorporating colorful, nutrient-dense produce into your diet, you can nourish your skin from within while making choices that benefit your health, community, and the planet.
If you’re looking for more personalized guidance to address your eczema, start by taking our free eczema assessment. This assessment helps identify potential root causes of your symptoms and provides actionable insights tailored to your needs. For even deeper support, book a one-on-one consultation where we’ll work together to create a customized plan to heal your skin from within.
Take the first step toward relief today:
You don’t have to manage eczema alone—let us help you discover the tools and strategies you need to achieve lasting skin health.
GOT QUESTIONS?
Dr. Fong is going live to discuss this topic on her weekly Live with the Eczema Doc on Wednesday, December 11, at 1:00 PM PST! Watch the live or check out the replay here:
About the Author:
Dr. Diane Angela Fong, ND, is a naturopathic doctor specializing in eczema and chronic inflammatory conditions. She is the CEO and founder of Cleanbody, a wellness company dedicated to treating and preventing chronic diseases. Dr. Fong developed the Cleanbody Method, a transformative three-step process: Evaluate (uncovering the root causes of chronic disease through lab testing and comprehensive assessments), Optimize (strengthening health foundations by addressing nutrition, lifestyle, and toxic exposures), and Support (restoring optimal organ function through targeted healing protocols). Driven by a mission to educate and empower individuals with eczema and other chronic inflammatory diseases, Dr. Fong provides comprehensive support to help patients achieve lasting relief and better health. Learn more at www.cleanbody.health.
References
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