One of the easiest paths to glowing skin is to start the day with a breakfast smoothie.
I have only two guidelines:
1. use the highest quality ingredients possible, organic if you can
2. to avoid a sugar spike, don’t exceed one cup of fruit per smoothie - I like to rotate fruits to benefit from all the different nutrients (this is where frozen helps)
A great skin nourishing smoothie includes nutrients from each of these five categories:
1. Start with a liquid base
Almond Milk – contains vitamin E, a powerful antioxidant to combat skin inflammation. Nut milks are easy to make – in a high speed blender, blend 1 cup almonds with 4 cups water and strain.
Coconut Milk or Water (unsweetened) – contain essential amino acids for collagen production, as well as various electrolytes to help you maintain hydrated skin
Herbal Teas – hibiscus, jasmine, green, and chamomile teas are loaded with antioxidants to protect the skin from free radical and UV damage. All herbal teas are great.
Aloe Vera Juice – Aloe supports a healthy and biodiverse skin microbiome and contains eight different enzymes that support regular cell turnover: vitamins A, C, E, B12, folate, and choline; minerals such as calcium, chromium, copper, selenium, magnesium, manganese, potassium, sodium and zinc; amino acids, fatty acids, and polyphenol antioxidants.
2. Add one cup fresh or frozen fruit
Apple & Pears – contains polyphenols, an antioxidant that helps protect skin against premature aging and ultraviolet radiation damage. The peel is rich in vitamin C to enhance your skin’s glow.
Avocado (fresh) – the high levels of vitamin E can help fight the signs of premature aging by protecting your cells for oxidative damage caused by free radicals.
Berries – strawberries, blueberries, cranberries, blackberries, and raspberries are rich with vitamin C and other antioxidants.
Cherries & Peaches – are superb sources of antioxidants that reduce wrinkles, protect the skin from UV damage, and improve skin texture.
Fig (fresh) – High in skin-loving potassium, calcium, magnesium, iron, and copper, as well as a great source of vitamins A and K to contribute to your skin’s health and wellness.
Guava, Papaya, Mango, Watermelon – are rich in vitamins A and C and contain potassium, folate, fiber, and other skin-enhancing nutrients including lycopene, which is highly beneficial for a clear complexion and preventing skin damage. Tomato, technically a fruit, is also a great source of lycopene – I often throw a tomato in my smoothie.
Dates – are rich in vitamins C and D to support smooth elastic youthful skin. Dates can also slow the signs of aging by preventing the accumulation of melanin in your body. You don’t need a full cup - 2 to 4 is plenty.
I often add a little fresh lemon or lime juice. Lemons and limes are a potent source of vitamin C, flavonoids, B vitamins, potassium, magnesium, calcium, copper, phosphorus, and iron to help make your skin glow. Although they have citric acid and are considered acidic when eaten, they have an alkalizing and purifying effect on the blood, which helps cleanse your body and skin.
3. Add greens and two other veggies
Like fruits, veggies are bursting with fiber, folate, and phytonutrients – but they are low in sugar and have more iron and protein than fruits provide. Kale and dark leafy greens are good staples for smoothies. Green, red, and orange vegetables are incredibly vital for cell synthesis, repair, and overall skin health. I usually add 2-3 veggies to my smoothies. I also love to add microgreens (refer to previous radiant skin tip).
Beets – are rich in vitamin C, minerals, fiber, and antioxidants – like betaine – which helps decrease inflammation and support detoxifying our skin.
Carrots – a good source of beta carotene to help prevent cell degradation and slow aging.
Chard, Collard Greens, and Spinach – contain high amounts of folate and iron, which are vital for cell synthesis, repair, and overall health.
Cucumber – are high in vitamins A, B, C, and contain phytonutrients that reduce skin inflammation and fight free radical damage (and are SUPER easy to grow).
Kale – High in skin supportive vitamins A and C, and have the added plus of anti-cancer sulforaphane.
Celery – is super hydrating and contains natural sodium, potassium, and vitamin K that keeps blood circulation healthy.
Bell Peppers – are an awesome source of vitamin C and are super hydrating.
4. Boost with herbs and spices
Herbs and spices contain amazing benefits for your skin, including anti-inflammatory, antioxidant, and anti-aging properties. Add as much as you want from this category!
Basil, Cilantro, Parsley, and Mint – all have antioxidant and anti-inflammatory properties to support healthy glowing skin.
Cinnamon – 1/2 teaspoon has more antioxidant value than half a cup of blueberries!
Cloves – help blood circulation and support the body in removing dead skin cells. They are a rich source of manganese to support the skin.
Ginger – can improve skin tone, fight blemishes, brighten skin and lighten age spots.
Nutmeg – another great anti-inflammatory to help keep your skin healthy and smooth.
Turmeric – Is full of curcumin with proven health benefits, such as fighting free radicals, reducing inflammation, and improved collagen production for healthy skin.
5. Top off with nuts and seeds!
Nuts are full of protein to stabilize your blood sugar and contain essential minerals and vitamins that can be vital for keeping skin clear, smooth, and youthful. Both seeds and nuts also boast hydrating natural oils to balance your skin’s hydration. Always use raw seeds and nuts (not roasted). Stick to one small serving per smoothie. Nut butter (clean, no added sugars or chemicals) is also a good add.
Almonds – are packed full of selenium, manganese, and Vitamin E, which can protect your skin against UV damage from the sun.
Cashews – are high in selenium, which acts as an antioxidant with vitamin E, fighting acne, reduced inflammation, and leaving your skin hydrated.
Chia Seeds – are chock full of magnesium, which can help lower cortisol and clear your complexion.
Pumpkin Seeds – are an excellent unsaturated fatty acid oil source for acne-prone skin to help soothe inflammation.
Sunflower Seeds – have essential fatty acids to support the formation of collagen and elastin for youthful skin.
Walnuts - their Omega-3 fatty acids can help reduce redness and inflammation, and control the appearance of age spots and fine lines.
Flaxseed – is an excellent source of extra fiber to support digestion and a clear complexion. Flax seeds are rich in omega-3 that play a critical role in controlling the appearance of age spots and fine lines.
Hemp - contains all 9 essential amino acids your body needs and a good source of fiber to support healthy digestion for clear skin.
Drink your way to radiant, glowing skin!!