The Dermis Diet: Eating Your Way to Healthy Skin
After 30+ years in the beauty industry, turning to the latest facial creams and serums is second nature. One thing my exploration of clean beauty has taught me is that nourishing my body with the right foods can make a world of difference in achieving that coveted healthy complexion.
Let’s start with the basics: our diet. What we eat has a direct impact on our skin, and incorporating the right foods can do wonders for its health and appearance. Eating my way to health is my new mantra and I’m sharing my favorite foods for a glowing complexion. Keep in mind that all the foods mentioned here are rich in antioxidants and nutrients and the best way to ensure you are getting the most out of your food is to eat fresh, organic, and local whenever possible.
Avocados - The Green Goddess of Your Plate
Avocado isn’t just a trendy toast topper; it’s a skin-loving powerhouse. Packed with healthy fats, vitamins E and C, and antioxidants, avocados nourish your skin from the inside out. I love mashing them up for a quick guacamole or spreading them on my favorite gluten free cracker.
Berries - Nature's Candy
Berries are not only delicious but also loaded with antioxidants that combat free radicals, which can contribute to premature aging. Whether it’s blueberries, strawberries, or raspberries, toss them into your morning smoothie, yogurt, or simply snack on them for a sweet treat that’s a treat for your skin too! If you’re going to prioritize buying organic, this is where to spend your money. Berries have a thin skin membrane and when conventionally grown, are heavily sprayed with pesticides.
Fatty Fish - Omega-3 Magic
Salmon, mackerel, and sardines are rich in omega-3 fatty acids, essential for maintaining skin health. These healthy fats help keep your skin moisturized, reducing the appearance of fine lines. Grill up some salmon for dinner or add a can of sardines to your salad for a power-packed punch of omega-3s. New to tinned fish? Lucky for you tinned fish have seen a bit of a renaissance in the past couple of years and there are tons of varieties, flavors, brands, and flashy packaging to choose from.
Dark Leafy Greens - Go Green for Clean Skin
Spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants. These dark leafy greens support collagen production, helping to keep your skin firm and youthful. Toss them into your salads, blend them into smoothies, or sauté them with garlic for a tasty side dish.
Nuts and Seeds - Snack Smarter, not Harder
Almonds, walnuts, chia seeds, and flaxseeds are treasure troves of nutrients like vitamin E and omega-3 fatty acids. These support skin repair and regeneration. Sprinkle them on your morning oatmeal, add them to your yogurt, or simply snack on a handful during the day.
Sweet Potatoes - The Orange Wonder
Sweet potatoes are loaded with beta-carotene, which your body converts into vitamin A – a key player in promoting healthy skin. Bake them, mash them, or make sweet potato fries – however you like them, they’re a sweet addition to your skin-friendly diet and will forever be a favorite of mine.
Water - Hydration Hero
Okay, it’s not a food, but staying hydrated is crucial for healthy skin and I have to remind myself of that every day. Water helps flush out toxins and keeps your skin hydrated from the inside. The exact amount of water you should drink depends on your weight, but a general rule of thumb is to drink at least eight 8-ounce glasses, and drink alkaline water for the best hydration.
I love to add a pinch of mineral salt and the juice of a whole lime to my water for extra cellular hydration, a tip I first learned from Zach Bush in his Journey of Intrisic Health Course.
My Favorite Cookbooks for Optimal Skin Health
Eat Clean, Play Dirty by Sakara
Younger Skin Starts in the Gut by Nigma Talib
Radical Beauty by Deepak Chopra, M.D.
These cookbooks are not just collections of recipes; they are guides to a lifestyle that embraces clean eating for a radiant, healthy complexion. They’ve informed my approach to cooking and eating and helped me to understand that beauty isn’t just skin deep.
Forever grateful and rooted in beauty –
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