We all know that the key to good skin is healthy eating and hydration. And that drinking smoothies regularly can help to increase our nutrient intake. But what makes the best smoothie for beautiful skin?
A balanced intake from a broad spectrum of healthy wholefoods will cover many of the bases for optimum nutrition but there are certain ingredients and superfoods that will target the specific needs of your skin.
From flushing out toxins for a clear complexion to boosting the nutrients needed for cell renewal and repair, these are the ingredients that make up the best smoothie for skin.
What does my skin need to look its best?
Other than enough sleep, a healthy diet, and plenty of water, your skin needs certain nutrients to help get that radiant glow.
Unstable chemicals, known as free radicals, within the body can cause, amongst other things, rapid acceleration of aging; the exact opposite of everything that glowing skin needs. Loss of tone, lines and wrinkles, and a dull complexion can all be down to the chaos caused by free radicals. Collagen and elastin break down, affecting elasticity. Surface circulation is diminished, leading to lack of nutrients and loss of that rosy vibrant glow.
Antioxidants protect the body from this damage and can even reverse the signs pretty quickly. Amongst these are flavonoids, carotenoids, vitamin E and vitamin C. Vitamin C is a powerful antioxidant that is key to collagen production. It aids cellular growth and strengthens blood vessels, restoring skins firmness and resilience. It also offers UV protection.
Hyaluronic acid, a favourite ingredient of the beauty industry, works best from within. A water holding molecule, produced by the body, it helps skin to retain moisture, absorb nutrients, and get rid of waste. Also an antioxidant, hyaluronic acid stimulates collagen production so improves elasticity. Good to know.
Essential fatty acids
The components of healthy fats, essential fatty acids such as omega-3, -6, -7 and -9, support the skins natural barrier known as the lipid layer. This is what gives us hydrated, plump, smooth and supple skin. The right balance of EFAs is important and the modern diet can be overloaded with inflammatory omega-9. Increase omega-3 and omega-9, and rarer omega-7, to reap the benefits to the appearance of your skin.
Skin is made largely of protein so it goes without saying that eating plenty of protein can help with signs of aging such as loss of skin tone and wrinkles.
The mineral sulphur is essential for cell renewal and also helps to clear skin by detoxification and reduce age spots or sun damage.
The best smoothie ingredients for fabulous skin.
Nuts and seeds
Chia seeds are the richest known source of omega-3. They are anti-inflammatory, help to balance sebum production, and create an even skin tone. Flax seeds, pumpkin seeds, sunflower seeds and sesame seeds are also full of essential fatty acids that are beneficial to your skin. Almonds are an excellent source of antioxidant vitamin E. Macadamia nuts are a good source of rare omega-7, and also omega-9. Look out for LSA mix, a blend of flaxseeds, almonds, and sunflower seeds that you can easily add to smoothies.
Berries are one of the best smoothie ingredients for skin there is. Blueberries, strawberries, and raspberries are all powerful antioxidants that boost circulation and increase uptake of skin nutrients for increased radiance and vitality. Strawberries contain skin firming silica. Blueberries contain pigments that can improve the appearance of dark circles around the eyes.
Kiwi fruit are an excellent source of vitamin C that aids collagen production. Bananas contain lutein that boosts elasticity for supple skin. Pomegranate is a known rejuvenator, helping cells to renew and rebuild. Pineapple is another great source of vitamin C.
Make use of melon and watermelon for its rehydrating properties. They are also a great low calorie base for smoothies. Avocado contains skin healthy fats and lutein to regenerate and nourish.
Lemon juice is one of the best smoothie ingredients for bright clear skin. Not only does it aid detoxification but it also boosts absorption of minerals and is a good source of vitamin C.
Dried berries and powders
There are certain berries that we use in dried or powder form, rather than fresh. Usually categorised as superfoods, these can be a powerful addition to your skin food regime. Goji berries contain zeaxanthin, to help with dark circles around the eyes. Full of vitamin C, and other antioxidants, goji berries are known to stimulate human growth hormone to stimulate cell turnover and minimise fine lines and wrinkles. Goji berries also moisturise and hydrate. Mulberries are a good source of resveratrol, an antioxidant known to help prevent aging. Acai berries are also a major source of vitamin C and other antioxidant compounds.
The minerals in celery help with fluid regulation. Celery also contains skin-firming silica. As does cucumber. Another important ingredient for hydration and also a source of skin-strengthening sulphur. Sweet potato may sound like a strange smoothie ingredient, but roasted it can add a smooth creamy sweetness. Do try it, as it is one of the few ingredients that can boost production of hyaluronic acid.
Green leafy veg such as spinach and kale are full of cleansing chlorophyll for bright clear skin. Try adding a spoon of greens powder as an easy way to boost your smoothies.
Carrots are full of anti-oxidant beta carotene that helps to rejuvenate skin cells. Try using carrot powder as an easy way to boost nutrients in your smoothies.
Oils and fats
If you have dry skin, or combination skin, you may want to boost your intake of healthy fats. Coconut oil is not only nourishing for dry skin but also contains a natural steroidal hormone that promotes skin elasticity. Olive oil contains anti-inflammatory vitamin E as well as omega-9 that aids the absorption of those all important omega-3s.
Green tea is an excellent source of polyphenols that boost blood flow to the skin. Matcha tea, the dried concentrated form of green tea has ten times the antioxidant power of green tea. Cacao, the raw unroasted form of cocoa is also a powerful antioxidant. Coconut water contains electrolytes for fast rehydration. Bee pollen is a source of bioflavonoid rutin, that also aids circulation and boosts blood flow to the skin. The proteins in bee pollen help to renew collagen and elastin for a firmer skin tone.
Oats have long been a traditional skin food, with B vitamins, calcium and collagen building silica. The carbohydrates in oats attract water and keep the skin hydrated; hence their amazing skin softening properties.
Now that you have an idea of what to put into the best smoothie for your skin, why not check out our smoothie ingredients? You can also buy gourmet groceries from our online store at wholesale prices.
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