Whether your skin goals are subtle or significant—or your skin issues are mild or momentous—today we’re covering the best cookbooks for healthy skin. Simply put, your diet affects your skin. When it comes to combating everything from dry, aging skin to acne and eczema, diet is key. After all, we glow from the inside out. Everything you eat becomes a part of your inner being and the outer fabric of your body. While your skincare routine, stress management, sleep hygiene, and exercise habits are important pieces of the puzzle, so is diet. But it’s often overlooked. Emphasizing nutrient-dense, real food is one of the most profound ways to change your skin. Even if you have great skin, you’ll experience the benefits of eating nutritious food: more energy, balanced blood sugar, better gut health, and more. Let’s dig in.
Healthy skin starts with a healthy gut
Universally speaking, balanced nutrition is best. And a a beautiful complexion begins with a colorful plate of food. Maintaining a healthy gut, keeping blood sugar balanced, and loading up on anti-inflammatory foods are essential. Research shows that healthy-looking skin begins with a healthy gut microbiome. And a healthy gut microbiome requires foods that encourage normal digestion (probiotic-rich foods). A powerful probiotic supplement can help, too. Ultimately, you want to make sure that what you’re eating isn’t causing digestive issues. The bacteria found in your intestines influences your overall health—especially your skin.
What Foods Are Included in a Healthy Skin Diet?
Along with probiotic-rich foods, the best diet for healthy skin comes from real, whole foods. See the full list, here.
Many nuts, especially almonds, are a great source of vitamin E. Vitamin E can help repair skin tissue, retain skin moisture, and protect skin from damaging UV rays.
Chia and flax seeds are rich in omega-3 and omega-6 fatty acids. These two healthy fats have been shown to help restore the skin’s moisture barrier, especially in those with dry skin conditions, such as atopic dermatitis and psoriasis. And don’t forget pumpkin seeds!
Rich in vitamins A and C, as well as an age-defying antioxidant, called anthocyanin, berries (blueberries, to be specific!) help protect skin from sun damage, pollution, etc. Along with other antioxidant-rich produce, eating berries can increase your total antioxidant intake to help reduce premature aging. They also help prevent collagen loss.
When it comes to skin health, omega-3 fatty acids are key. Omega-3 fatty acids fight inflammation. Aim for a combination of EPA and DHA from salmon, walnuts, hemp hearts, chia seeds, ground flaxseed, and avocados. The high content of vitamin A in avocados can help shed dead skin cells, encouraging glowing skin. Their carotenoid content may also assist in blocking toxins and damage from the sun’s rays and also help to protect against skin cancers.
In addition to leafy greens, cruciferous veggies (like broccoli and cauliflower) are an anti-inflammatory, anti-aging powerhouse. They’re packed with vitamins C and K, antioxidants, fiber, folate, and more. Your body needs vitamin C for the production of collagen, the main protein in the skin that gives it strength and elasticity.
How essential Fatty Acids improve skin
What do wild-caught salmon, walnuts, and flaxseed have in common? They all deliver essential fatty acids, which are key elements in a healthy skin diet. Essential fatty acids are responsible for healthy cell membranes. And healthy cell membranes act as barriers to harmful toxins, move nutrients into the skin, and help remove waste. Because it is the cell membrane that also holds water in, the stronger that barrier is, the better your cells can hold moisture. And that means plumper, younger looking skin. There’s even research to show that a diet high in omega-3 fatty acids can help with acne.
Healthy Oils for healthy skin
Eating good-quality oils helps lubricate the skin, while also keeping it looking and feeling healthier, overall. But which oils are the best ones for healthy skin? Look for oils labeled cold-pressed, virgin, or extra-virgin. My go-to oils are coconut oil, olive oil, avocado oil, and sesame seed oil. Walnut oil and flaxseed oil are delicious and healthy, too. These are the oils to look for in a healthy skin diet. It’s best to limit refined, inflammatory oils, like canola, rapeseed, and soybean.
HYDRATION for glowing skin
Without a doubt, if you want fabulous skin—glowing, vibrant, and, yes, younger-looking skin—make sure you’re drinking plenty of water. Staying hydrated will rejuvenate your skin. Research proves this. You can probably feel the difference when you’re hydrated, too. Your skin will feel smooth and soft. Why is this? It’s because the outermost layer of the skin has the moisture it needs to flush away toxins and carry nutrients to the skin’s cells. Skin that is lacking the hydration it needs often becomes itchy, flaky, red, or even inflamed. Dry skin can also exaggerate the appearance of fine lines and wrinkles due to shrinkage of skin cells. Drink up! And if you have trouble drinking plain water, add this (and thank me later).
8 Best Cookbooks for healthy skin
Below are the best cookbooks for healthy, glowing skin. Happy cooking!
The Spa Doctor’s two-week program to glowing, naturally youthful skin.
For eczema, dermatitis, psoriasis, acne, allergies, hives, rosacea, leaky gut, histamine intolerance, and more.
A low-chemical diet for eliminating skin inflammation.
Care for your body from the inside out with this cookbook. It highlights ingredients and recipes designed to make your skin glow.
Recipes for a body and life you love by the founders of Sakara Life.
Discover the surprising connection between your skin and gut with this easy-to-understand guide on natural treatments for eczema and other skin conditions.
Feel more beautiful, healthy, and energized than you have in years! Now, a revolutionary new way of helping you realize the true beauty that is your birthright. This is a New York Times Bestseller.
Recent research reveals that inflammation has a negative impact on general wellness and can worsen many common health conditions, including migraines, diabetes, heart disease, weight gain, arthritis, and gastrointestinal disorders. The good news? Eating certain foods and avoiding others can be a highly effective way to diminish and manage inflammation. In The Anti-Inflammation Cookbook, professional cook and inflammation sufferer, Amanda Haas, joins forces with Dr. Bradly Jacobs to explain which foods are beneficial and why and to share 65 delicious, simple inflammation-busting recipes.
Images courtesy of Unsplash.