One of the easiest ways to get glowing, dewy skin is by starting your day with a breakfast smoothie packed full of nutrients and hydration. It’s the ideal meal on the go to kick start your day. Many people like to juice, but smoothies retain ALL of the nutrients – including the fiber! Fiber helps us feel full and is beneficial for our skin by supporting our digestive tract.
So, get ready to dive into making delicious smoothies! Here are the top 8 types of smoothie ingredients to include in your skin glowing smoothies. I know taste preferences vary, so go ahead and experiment with these ingredients, or use the included recipe below to get started. You should feel free to make any adjustments to fit your needs and preferences. Regardless of how you use these ingredients or approach recipes – be sure to use the highest quality ingredients and organic, when possible.
1. Fresh or Frozen Fruit
Smoothies full of fresh fruits are a nutritious choice to go for on hot summer mornings! Start with 1 cup of fresh or frozen fruits options like apple, avocado (fresh not frozen), berries, cherries, fig (fresh), guava, mango, papaya, passionfruit, peaches, pears:
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 not frozen) – 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 boast skin-boosting levels of vitamin C and other antioxidants.
Cherries, Peaches – Superb sources of antioxidants to reduce wrinkles, protect the skin from UV and free radical damage, and improve skin texture and radiants.
Fig (fresh) – High in skin-loving potassium, calcium, magnesium, iron, and copper, as well as a great source of antioxidant vitamins A and K to contribute to your skin’s health and wellness.
Guava, Papaya, Mango, Watermelon – 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.
2. Greens and other veggies
Kale and spinach are good staples for smoothies. But don’t be afraid to try out some other veggie options like beets, celery, or other dark leafy greens. 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. Vivid green, red, and orange vegetables are incredibly vital for cell synthesis, repair, and overall skin health. Start with a handful of one of these veggie options and add more to taste.
Beets – These red jewels are rich in vitamin C, minerals, fiber, and antioxidants – like betaine – which helps decrease inflammation and support detoxifying your skin.
Carrots – Beta carotene from these golden beauties helps prevent cell degradation and slow aging, and vitamin A supports body tissue, eyes, bones, and teeth healthy.
Chard, Collard Greens, and Spinach – contain high amounts of folate and iron, which are vital for cell synthesis, repair, and overall health.
Cucumber – High in Vitamins A, B, C, and contain phytonutrients that reduce skin inflammation and fight free radical damage.
Kale – High in skin supportive vitamin A, C, and add anti-cancer sulforaphane to your recipes.
3. Liquids
Almond milk and coconut milk (unsweetened), hemp milk, fermented coconut water, filtered water, and herbal teas are all great liquid bases for your smoothie. If you want to punch up the protein, add some hemp or pea protein to the liquid. If you’re getting ample protein from another source, coconut water or almond milk are light protein choices. Add a splash of juice to add sweetness to your smoothie, but keep in mind if you are adding fruit, be mindful of the sweetness.
Almond Milk – Contains vitamin E is a powerful antioxidant that combat skin inflammation.
Coconut Milk or Coconut Water – Contain essential amino acids for collagen production. They are rich in elasticity supporting vitamin C and B, as well as various electrolytes, to help you maintain hydrated skin. Coconut milk can also make a yummy whipped topping for a dessert smoothie.
Hemp Milk – Is loaded with calcium to help to preserve a healthy skin glow by regulating sebum production and keeping skin hydrated. It also contains omega 3 & 6 essential fatty acids to reduce redness and inflammation.
Herbal Teas – Teas such as white tea, jasmine tea, green tea, and chamomile are loaded with antioxidants to protect the skin from free radical and UV damage.
4. Lemon and Lime
Lemon juice or lime juice (fresh) also add some rind for extra zing! Besides the difference in flavor these fruits add a punch to your smoothie. The nutritional make-up benefits of lemons and limes are very similar. They both have strong antibacterial and antiviral properties.
Lemons and limes are a potent source of skin-loving vitamin C, flavonoids, Vitamin B complex, 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.
5. Fresh Herbs and Spices
Herbs and spices contain amazing benefits for your skin, including anti-inflammatory, antioxidant, and anti-aging properties. Be sure to store spices in a dark cupboard, because heat and sunlight will decrease their potency. Also, ensure you’re using the most potent spices by discarding bottles that are over two years old. Always use fresh, high-quality herbs. Smoothies taste great with added fresh herbs and spices like basil, cilantro, cinnamon, cloves, ginger, mint, nutmeg, parsley, turmeric.
Basil, Cilantro, Parsley, and Mint – All have antioxidant and anti-inflammatory properties to support healthy glowing skin.
Cinnamon – A 1/2 teaspoon has more antioxidant value than half a cup of blueberries!
Cloves – A powerful anti-aging ingredient, helps blood circulation and supports the body in removing dead skin cells and a rich source of manganese to support the skin.
Ginger – This spicy root can improve skin tone, fight blemishes, and lighten age spots with its antioxidants and anti-inflammatory benefits to the complexion.
Nutmeg – Anti-inflammatory properties to help keep your skin healthy and supple.
Turmeric – Is full of curcumin with proven health benefits, such as fighting free radicals, reducing inflammation, and improved collagen production for healthy skin.
6. Protein Powders
Packing a protein punch to your smoothies is a great way to provide the building blocks necessary for smooth, supple skin. Hemp or Pea protein powders are a great clean source of protein.
Pea protein – Is my favorite for a fantastic balance of amino acids. It’s also low allergenic – unlike soy, whey, and egg protein. And it’s easy to add to smoothies.
Hemp Protein – contains all 9 essential amino acids your body needs and a good source of fiber to support healthy digestion for clear skin. Enjoy 6g of hemp protein and many other skin glowing ingredients in my “It’s easy being green” smoothie recipe.
7. Seeds, Nuts, and Nut Butter
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. Adding a 1/2 ounce of nuts or seed, or a tablespoon of nut butter to your smoothie will add a rich and creamy texture. Always use raw seed, nuts, and nut butter (not roasted). Options include chia seeds, coconut, flaxseed, pumpkin seed, soaked almonds, walnuts or cashews, or sunflower seeds. Prep ahead by soaking nuts in filtered water overnight in the fridge.
Almonds – Packed full of selenium, manganese, and Vitamin E, which can protect your skin against UV damage from the sun.
Cashews – 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.
Nut Butter – protein and the extra bit of fat helps to slow your digestion. Choose natural peanut or almond butter with no added sugar or fillers.
Pumpkin Seeds – An excellent unsaturated fatty acid oil source for acne-prone skin to help soothe inflammation.
Sunflower Seeds – These sunny seeds should be your go-to for clear and glowing skin. Replete with essential fatty acids to support the formation of collagen and elastin for youthful skin.
Walnuts, Flaxseed – The Omega-3 fatty acids can help reduce redness and inflammation. Flaxseed is an excellent source of extra fiber to support digestion and a clear complexion.
8. Sweeteners and Flavors Enhancers
Choosing the right sweeteners and flavor enhancers will make your smoothies taste great without adding unnecessary nutrient-poor calories or chemical additives.
Dates – Large, pitted 2 to 4 is enough to sweeten your smoothie. They may contain more natural sugar than fruits, but they are actually a low glycemic index food. Rich in vitamins C and D to support smooth elastic youthful, glowing skin. Plus dates can slow the signs of aging by preventing the accumulation of melanin in your body
Extracts – vanilla, peppermint, and others make sure they’re organic and contain no hidden ingredients.
Fruits – Some fruits have good nutritional content but are high in sugar and should only be added sparingly to avoid the negative impact of sugar on your skin. As a sweetener, add 1/4 cup of bananas, grapes, and pineapples.
Stevia – Is a low-calorie sweetener that has antioxidant and anti-diabetic properties. Use stevia drops, plant leaf, or powder
Nutrient Boosters – collagen, probiotics, Spirulina/chlorella (algae), maca, and vitamin C.
Successful Smoothie Tips To…
Thicken – add 1 tablespoon of Chia seeds let them soak in the liquid for a few minutes to expand before blending.
Make Smoother – add 1/4 of an avocado, or a 1/4 cup of cashews, or a 1/4 cup of coconut flesh.
Cool The Temperature – add a quarter cup of ice made with filtered water or a quarter cup of frozen fruit
Sweeten – Beyond adding a 1/4 cup of sweet fruit, 1-2 dates, or a dash of Stevia, adding a 1/4 teaspoon of cinnamon will also add sweetness.
This Golden Smoothie recipe, from my book Clean Skin From Within, is a great place to start and is full of glowing skin ingredients!
Golden Smoothie
Ingredients
- 1 cup organic unsweetened coconut milk
- ⅓ cup unsweetened organic coconut flakes
- ⅓ cup cup fresh mango, or frozen
- 2 pitted dates
- ¼ cup ice cubes (omit if using frozen mango)
- 1 tbsp chia seeds
- 1 tsp organic virgin coconut oil
- ½ tsp turmeric
- ½ tsp dried maca (optional)
Instructions
- In a blender, combine all the ingredients, including the maca (if using), and blend until smooth.
- Pour into a tall glass and enjoy cold.
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