No matter what your age, if you’ve been wanting your skin to look its best, it’s time to analyze what you’re putting in your body rather than what you’re putting on it. Consider making a healthier smoothie! Creams and serums can help, but a diet rich in vitamins and minerals specifically designed to add strength and vitality to the skin is the best way to have a smooth, glowing complexion.
Here are some of the key nutrients that are great for achieving healthy, radiant skin:
- Antioxidants: Vitamins C and E protect against skin damage and aging effects of UV exposure and pollution. Found in citrus fruits, leafy greens, nuts, and seeds.
- Essential Fatty Acids: Omegas 3, 6, and 9 nourish skin cell membranes for supple, moisturized skin. Get them from salmon, walnuts, chia, and flaxseeds.
- Vitamin A: Supports new skin cell production and healthy turnover for brightness and tone evenness. Find it in sweet potatoes, carrots, spinach and peppers.
- Vitamin B3 (Niacin): Boosts skin elasticity by increasing ceramide and fatty acid levels. Get it from tuna, chicken, mushrooms, and brown rice.
- Probiotics: Support skin immunity and maintain the balance of good bacteria. Yogurt, kefir, miso paste, kimchi and sauerkraut offer natural doses.
- Key Minerals: Zinc heals wounds and repairs tissue. Selenium, copper, and magnesium are also vital. Oysters, cashews, spinach, and dark chocolate have them.
- Hydration! Alongside eating these key nutrients, drinking at least 2 liters of water daily keeps skin looking plump and supple.
Step 1: Forget The Juice
Contents
Fruit juices can enhance the flavor of a smoothie and as such, they’re the most commonly used smoothie base, but they’re high in sugar and calories. Fruit juices usually have as much or more sugar than sodas and other sugary drinks that are generally accepted as unhealthy. (1) Instead of sugary fruit juices, try to use a better liquid as your healthier smoothie base whenever possible. Here are a few of my favorites:
Unsweetened Almond Milk
- Provides vitamin E and healthy fats for hydrated, smooth skin.
- Low in calories yet still has creaminess for blending
- Rich, nutty flavor lets fruit or veggie tastes shine
- No added sugars
- Non-dairy, suitable for many diets
Coconut Water
- With electrolytes like potassium and magnesium, coconut water replenishes and moisturizes skin from the inside out.
- Naturally isotonic, mirroring cells for easy absorption
Coconut Milk:
- Loaded with skin-hydrating healthy fats and electrolyte minerals like magnesium and potassium
- Adds natural creamy texture and subtle tropical flavor
- Use full-fat coconut milk for the most benefits – great paired with berries or greens
Maple Water:
- The sap straight from maple trees, full of antioxidants, vitamins, and minerals
- Has skin-protecting compounds like polyphenols that combat inflammation and damage
- Delicate, subtler sweetness than juice or coconut milk – won’t overpower other flavors
Aloe Vera Water:
- Contains enzymes, amino acids, and antioxidants to nourish the skin
- Soothes and calms irritated or inflamed skin when consumed
- 99% aloe gel making it safe for digestion – blend with citrus fruits or melons
In addition to cutting out the unneeded sugar and calories from your smoothie, these better liquids come with a variety of health benefits of their own. From the skin-hydrating properties of aloe water to electrolyte-replenishing coconut water, a healthy liquid base will start your super smoothie off right!
Step 2: Go Green
Most smoothies available for purchase these days are all fruit smoothies. While fruits contain tons of essential vitamins and minerals, they can be high in sugar and even fattening in large quantities.
To avoid these potential problems, try adding fruit and veggies in equal parts. The delicious fruit flavor can offset and mask the subtle flavors found in many leafy greens and vegetables. The vegetables will add a huge nutritional boost to your healthier smoothie as well as tons of dietary fiber – super important for healthy digestion and weight loss! (2)
Here are some recommended veggies to start experimenting with:
- Spinach (an excellent source of antioxidants and fiber)
- Kale (high in vitamin K and vitamin C)
- Chard (one of the most nutrient-dense greens on the planet)
- Beets (low in calories, high in nutrients, and support a healthy heart)
- Cucumber (hydrating, replenishing, and full of nutrients)
- Carrots (high in beta-carotene, great for skin and eye health)
Step 3: Power It Up With Protein
While fruits and vegetables provide almost all the nutrients we need, your smoothie can still end up lacking in protein. Enhancing your smoothie with high-protein foods or protein powder can take your smoothie from a delicious and nutritious snack to a filling meal replacement.
Replacing your breakfast with a nutrient-dense super smoothie is a great way to jump-start your metabolism and start your day off right!
If you don’t have any protein powder on hand, here are a few high-protein foods that go great in smoothies:
- Chia Seeds – A superfood with 5g protein per tablespoon alongside fiber, omega-3s and antioxidants. Can soak in liquid to create a gel texture.
- Hemp Seeds – Packs 10g plant-based protein per 3 tablespoons. Also contains vitamin E, magnesium, iron, and zinc to nourish the skin. Adds nutty flavor.
- Almond butter has 8g per 2 tablespoon serving. A good source of vitamin E which benefits the skin. Makes smoothies richer and creamier.
Step 4: Keep It Smooth
Consistency is key when it comes to diets and weight loss, if you can’t stick with it then the pounds you’ve lost will come right back. A healthier smoothie makes this easy because they’re so delicious and refreshing, but the addition of leafy greens like kale can turn your creamy smoothie into a lumpy chewy mess if you’re not careful.
A smoothie with chunks of vegetables isn’t just unappetizing, it can be less nutritiously valuable. The more broken down the smoothie ingredients are, the easier and faster our bodies can absorb their nutrients!
If your blender struggles with leafy greens and other fibrous vegetables, try adding just the greens and liquid first. Blend them on high to break them down as much as possible before adding other ingredients.
If you have a powerful blender, you’ll still want to stick to this blender layering guide to make sure your smoothie comes out as even and smooth as possible! And here is a link to the smoothie blender I use. I love how smooth it chops all foods and it connects to an app on my phone that tracks nutritional values for each smoothie I make.
Step 5: Supercharge Your Healthier Smoothie With ‘Superfoods’
If you want to take your smoothies and your health to the next level, then you should try boosting them with superfoods! These nutrient and antioxidant-rich foods typically come in powdered form, making them super easy to blend into your smoothie.
- Acai Berries – Loaded with antioxidants, and vitamins A, B, C, and E to protect skin cells from oxidative damage. Promote skin’s radiance and youthfulness.
- Goji Berries are packed with amino acids that increase hyaluronic acid levels in the skin to boost hydration and elasticity. All 15 minerals nourish the skin.
- Cacao powder – Contains antioxidants and magnesium to enhance skin cell turnover for smooth texture. Boosts circulation for a dewy complexion.
- Maca powder – Rich in Vitamin C, copper, and antioxidants like sulforaphane to neutralize free radicals. Calms inflammation and improves skin tone evenness.
- Camu camu powder – The highest natural source of skin-brightening vitamin C content per berry for glowing skin. Evens out tone and builds supple collagen.
- Chia seeds – Loaded with anti-aging antioxidants, protein, omega-3s, and fiber. Hydrates skin cells from within, creating plumpness.
- Flaxseeds – Contains skin-enhancing lignans, ALA omega-3 fatty acids, and vitamin B that smooths rough patches for refined texture and healthy fats that restore suppleness.
- Spirulina – Dense in antioxidants like phycocyanin protects and repairs skin damage. Adds blue-green vibrancy for a lively glow.
You can tailor your smoothie to your specific health needs just by adjusting your superfood boosts! For example, matcha powder for antioxidants and a metabolism boost (3) or turmeric for its powerful anti-inflammatory properties.
These 5 simple steps will change that high-sugar, high-fat smoothie into a super smoothie and take your health to the next level. There’s no easier or more delicious way to reach those health goals than with a refreshing supercharged healthier smoothie!
5 Healthy Smoothies for Glowing Skin
The ingredients in these smoothies like healthy fats, vitamins A, B, C, E, antioxidants, plant pigments, and enzymes work together to nourish skin cells, boost moisture, stimulate collagen growth, and neutralize damage from free radicals.
Here are the full detailed recipes for each of the 5 healthy smoothies for glowing skin:
Berry Beet Smoothie
Beets contain vitamin C, iron, and antioxidants to boost collagen production for radiant skin. Berries also provide antioxidants and vitamins for a youthful glow.
- 1 small cooked beetroot, peeled and chopped
- 1 cup frozen mixed berries
- 1 banana
- 1 cup unsweetened almond milk
- 1 tsp honey
- 1 tbsp chia seeds
Blend all ingredients until smooth. Beetroot and berries provide vitamins and antioxidants to brighten skin, and banana and almond milk add creaminess.
Avocado Kale Smoothie
Avocado is a great source of healthy fats and vitamins C, E, and K that nourish the skin. Kale provides vitamins A, C, K, antioxidants, and omega-3s for hydration.
- 1⁄2 avocado
- 1 cup kale leaves, ribs removed
- 1 cup coconut water
- 1 tbsp coconut oil
- 1⁄2 cup Greek yogurt
- 1⁄2 cup pineapple chunks
- Ice cubes
Blend kale, coconut water, yogurt, and ice first. Then add avocado, coconut oil, and pineapple until smooth. Healthy fats from avocado and coconut nourish skin while kale vitamins stimulate collagen.
Pineapple Coconut Smoothie
Pineapple has vitamin C and bromelain enzymes to brighten and exfoliate skin. Coconut water hydrates and replenishes electrolytes while coconut oil moisturizes
- 1 cup coconut water
- 1⁄2 cup pineapple chunks
- 1⁄2 banana
- 2 tbsp unsweetened coconut flakes
- 1 tsp honey
- 1 tsp lime juice
- Ice cubes
In a blender combine all ingredients. Blend until smooth creamy texture. The tropical fruits hydrate and gently exfoliate while the coconut hydrates.
Banana Spinach Smoothie
Banana is packed with vitamin B6 and vitamin C to prevent dryness and produce collagen. Spinach has vitamins A, C, and E for skin cell regeneration and protection from radicals.
- 1 cup spinach leaves
- 1 frozen banana
- 1 cup unsweetened almond milk
- 1 tbsp almond butter
- 1⁄2 tsp cinnamon
- 3 ice cubes
Blend all ingredients until fully combined and frosty. Bananas and almond butter provide creaminess, while spinach gives antioxidant protection.
Carrot Turmeric Smoothie
Carrots contain vitamin A to heal skin tissue, vitamin C to strengthen collagen, and beta carotene as an antioxidant. Turmeric has anti-inflammatory benefits to calm irritation and reduce redness.
- 1 large carrot, peeled and chopped
- 1⁄2 banana
- 1 cup coconut water
- 1 tsp turmeric powder
- 1 tsp honey
- Ice cubes
Mix carrot, coconut water, turmeric, and ice first before adding banana and honey. The beta-carotene in carrots works with turmeric to heal inflammation.
