Skincare Smoothies for Glowing and Healthy Skin

Skincare Smoothies for Glowing and Healthy Skin

Clear skin seems to be part and parcel of the norms and standards for beauty of our time. Here are our tips and recipes for getting glowing skin with healthy smoothies.

Whether in TV shows or commercials, on instagram or at work, it seems everybody is obsessed with glowing skin.

And that’s for good reason. Dull, unhealthy skin, especially acne, is no fun. Bad skin feels unpleasant and makes you overly self-conscious.

But, there is an alternative to spending a fortune on skin care products, peelings, facials, masks, mud therapies and spa treatments.

If you suffer from acne, redness, pimples, discoloration or dry skin, there are other remedies to your situation – one in particular that is 100% natural, affordable and highly effective.

Instead of rubbing chemicals on your skin you can nourish, repair and moisturize it from the inside out with all the nutrients, minerals and hydration needed to naturally shine.

How to do that? No rocket-science, just pure common sense and a little understanding of the body's anatomy and how it utilizes the nutrients contained in superfoods.

We’re going to discuss how to get these skin revitalizing superfoods in smoothie form, but before we do, let's zoom in on what your skin actually requires to be healthy.


 
Free Guide: The Best Superfoods for Healthy, Glowing Skin

Free Guide: The Best Superfoods for Healthy, Glowing Skin

 

Skincare Smoothies for Glowing and Healthy Skin

What are the most important vitamins and minerals needed for clear, blemish free and naturally beautiful skin?

Vitamin E is one of the most important antioxidants for your skin, protecting it against damage from free radicals and inflammation.

Vitamin C is one of the most powerful vitamins altogether. It stimulates the collagen production which is the main structural protein responsible for strong and springy skin. The ensuing anti-aging effect makes your skin look young and fresh.

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Beta-carotene is a nutrient found in plants which the body transforms into Vitamin A when consumed.

It protects skin cells from sun exposure, acting as a natural form of sunblock.

Beta-carotene not only prevents sunburn, but also premature cell death and old, wrinkled skin.

Finally, beta-carotene endows your skin with a warm and orange tone (no, not like Trump’s!), making it look fresh and healthy.

Zinc is a powerful mineral found in every single cell of the human body. More than 300 enzymes depend on zinc in order to properly function. Skin cells need zinc even more: the top layer of your skin has a zinc concentration that is six times higher than its lower layers.

Unsurprisingly, zinc is vital to the human skin as it regulates inflammation, supports the production of new skin cells and promotes overall skin health. Lack of zinc causes skin inflammation, acne and delayed wound healing.

And on top of all that, zinc may protect from acne that thrives when oil, bacteria and skin cells block your pores, causing an inflammation of the skin around these pores.

Zinc's anti-inflammatory properties not only help control the flare-up of acne, it may also regulate the amount of natural oils the skin produces and thus help prevent the clogging of pores in the first place.

So if you still don’t get it, let’s be blunt: Zinc is the king of glowing skin.

Iron stimulates the hemoglobin production in our system, the substance that allows our red blood cells to supply your body's tissues with oxygen.

Iron also speeds up the healing of damaged skin and wounds. Iron is also known for providing your skin with that glow everyone and their mother wants.

Now, iron deficiencies are not only a problem for your skin, but for your entire body, as tissue and organs may not receive the oxygen supply they need. As a consequence you feel tired, weak and sore.

Iron-deficiency is not uncommon at all: one in five women, 50% of pregnant women and 3% of men are iron-deficient.

Healthy Fats, especially Omega-3s, are critically important, unbeknownst to many as they keep your skin thick, supple and moisturized.

The healthy fats contained in Omega-3 reduce inflammation-related skin redness and acne, while a deficiency in Omega-3 will almost certainly cause dry skin.

So, thanks to the power of these nutrients, vitamins and minerals, there is hope for all of you who struggle with unclear skin, pimples, redness and acne.

Start solving your skincare problems today with our holistic, step-by-step, science-backed 7-day skincare and skin health program for clear, healthy and glowing skin.

Skincare Smoothies for Glowing and Healthy Skin

What are the most skin-friendly, healthy superfoods that contain exactly these nutrients responsible for clear, firm and healthy skin?

Below are the natural foods that contain most of the vitamins and minerals we identified above and are proven to be great skin-cleansers, healers and moisturizers.

Vitamin E Champions

Avocado is an incredibly nutritious and delicious fruit that contains 20 different essential vitamins, notably Vitamin K, Vitamin C, Vitamin E and Potassium.

It is low in saturated fat and has no cholesterol or sodium. 1/2 an avocado already provides for 10% of the daily Vitamin E and 17% of the daily Vitamin C your skin needs to stay strong, moisturized and supple.

Sunflower seeds are potent. Just one ounce contains 10mg of Vitamin E or 2/3 of the daily recommended amount.

Almonds are one of the best sources of Vitamin E which is in the antioxidant family and provides massive health benefits, such as lower rates of cancer, heart disease and healthy skin.

Vitamin C Champions

Kale is one of the healthiest foods on this planet, 100g of fresh Kale contain 75mg of Vitamin C, that is 75% of the daily intake of Vitamin C your body needs to thrive.

Red Bell Pepper is an unknown source of Vitamin C. When thinking Vitamin C, your mind normally goes to citrus fruits like oranges and lemons.

But, do not underestimate the power of red and yellow bell pepper – 100g contain 140mg of Vitamin C!

Kiwis and Black Currant, too, are absolute Vitamin C powerhouses with stunning 100mg and 175mg, respectively, per 100g serving.

Beta-carotene & Vitamin A Champions

Sweet potatoes are an excellent source of beta-carotene — a 1/2-cup serving (100 grams) already contains enough beta-carotene to provide nearly four times the recommended daily intake of vitamin A.

Red and yellow bell pepper are an absolute nutrient powerhouse, with one cup (149 grams) of red bell pepper containing the equivalent of 92% of daily needed vitamin A and 317% of the daily requirements for Vitamin C, responsible for generating the power skin protein collagen to keep your skin structure firm and healthy.

Carrots are one of the best sources of beta-carotene, the French claim they provide rosy butt cheeks – random, but actually true — and they also give the rest of your skin a healthy-looking tone.

More importantly, just one single small raw carrot contains 4mg of beta-carotene which once converted by your body into Vitamin A will provide you with 278% of your required Vitamin A intake.

Zinc Champions

Beans, lentils and chickpeas are good sources for the daily recommended intake of zinc that women (8mg) and men (11mg) need.

Hemp seeds are great, too. Just 3 tablespoons (30 grams) of hemp seeds contain 31% and 43% of the recommended daily intake for men and women, respectively.

Other great seeds rich in zinc include squash, pumpkin and sesame seeds.

Iron Champions

To avoid becoming iron-deficient and to support the health of your skin, your diet should include excellent sources of iron.

If you are mostly plant-based eaters (like us), a superfood-based smoothie containing the following ingredients may prove a welcome, iron-rich alternative to meat and fish:

Spinach is amazing, just one cup of raw spinach contains 0.7mg iron.

Almonds, cashews, sunflower seeds, walnuts or pistachios are great sources of iron, with one ounce of them supplying your body with 0.7mg iron.

Chickpeas and kidney beans both hold 2.1 mg of iron per serving.

Healthy Fat Champions

Fats are far from evil – at least the healthy fats you will find in the superfoods listed below.

Good fats are absolutely crucial for a healthy, balanced diet as they help retain precious fat-soluble nutrients contained in many vegetables, fruits and greens.

Take the vitamins A, D, E and K as well as beta-carotene and lycopene – they all require a healthy fat to be fully absorbed by our system.

Remember: Vitamin E as well as beta-carotene protect and repair your skin from cell damage!

These foods are great sources of healthy fats:

Avocado: According to a recent study among 700 women, the healthy fats found in avocado were associated with better, more supple and springy skin.

Avocado is an incredibly nutritious and delicious fruit that contains 20 different essential vitamins, notably Vitamin K, Vitamin C, Vitamin E and Potassium.

It is low in saturated fat and has no cholesterol or sodium. Added to your super healthy smoothie, it will give your drink a yummy, silky and creamy texture.

Sunflower seeds: If you think sunflower seeds are bird food, it is time to wake up.

If you want beautiful, blemish free and clear skin then one ounce (28 grams) of sunflower seeds a day can help.

That amount holds 37% of your daily recommended Vitamin E, 32% of your selenium and 10% of the daily recommended amounts of zinc. Whoa!

Hemp seeds are actually the same species as cannabis, but don't worry, they are a safe and incredibly nutritious variety.

Hemp seeds are rich in healthy fats such as Omega-3, protein and various minerals. Omega-3 keeps your skin thick, supple and moisturized.

A deficiency in Omega-3 can cause dry skin. The healthy fats contained in Omega-3 can reduce inflammation-related skin redness and acne.

Flaxseed is actually an ancient crop known for a range of health benefits since documented history. A small serving already acts as an incredible source of most of the nutrients you need.

Flaxseed is especially rich in Omega-3, the essential fat mentioned above, proven to reduce inflammation, redness and acne.

Walnuts are excellent news for your skin, too! They contain all the goodness a healthy skin needs, including essential healthy fats, Vitamin C and E as well as zinc and selenium.

They hold high amounts of Omega-3 fatty acids, with all its ensuing moisturizing benefits for your skin.

As little as one serving of walnuts contains 6% of your daily zinc needs (remember zinc is essential for your skin to act as a barrier, effectively fighting off bacteria and inflammation).

Et voilà, with this you have some of the very best ingredients nature has in store for 100% natural, skin repairing, replenishing and rejuvenating smoothies.

Skincare Smoothies for Glowing and Healthy Skin

Best Skin Care and Skin Beauty Smoothie Recipes

To make both your life easier and your skin clearer, we have compiled the following selection of some of the absolute best skin health smoothie recipes.

1.Moisture and Glow Skin Care Smoothie

(1-2 servings)

  • 1 cup kale/spinach blend

  • 1/2 avocado

  • 1/4 cup blueberries

  • 1 cup coconut water

  • 1/4 cup ground almonds

2.Anti-Ageing Skin Rejuvenation Smoothie

(1-2 servings)

  • 1 cup kale

  • 1 red bell pepper

  • 1/2 banana

  • 1/2 apple

  • 1/4 cup ground sunflower seeds

  • 2 tablespoons plain yoghurt

3.Skin Care And Acne Cleanser

(1-2 servings)

  • 1 cup lettuce

  • 1 pear

  • 1/2 lemon

  • 1/2 apple

  • 1/4 cup ground hemp seeds

  • 1 cup filtered water

4.Cell Power Smoothie

(1-2 servings)

  • 1 cup spinach

  • 1 carrot

  • 1/4 cup black currant

  • 2 tablespoons greek yoghurt

  • 1/4 cup ground walnuts

  • 1/4 cup ground sesame seeds

5.Skin Beauty Smoothie

(1-2 servings)

  • 1 cup kale/spinach blend

  • 1/2 avocado

  • 1/2 mango

  • 2 tablespoons greek yoghurt

  • 1 cup coconut water

6.Healthy Glowing Skin Smoothie

(1-2 servings)

  • 1 cup kale

  • 1 carrot

  • 1 kiwi

  • 1 cup cashew milk

  • 1/4 cup ground flaxseed

If you don’t have a smoothie obsession by now, you will after browsing our free directory of over 60+ smoothie and other healthy drink recipes.