We all know that the skincare products we use are important—but did you know that the food we put into our bodies is just as essential?
According to research, the foods we consume on a daily basis can either make or break our skin. There are certainly foods to avoid, such as those high in sugar and refined carbs. But, there are also plenty of foods shown to improve skin health and get your complexion glowing.
If you’re looking for a way to incorporate these skin-boosting foods into your diet, look no further than smoothies. In addition to being delicious, smoothies are an amazing way to incorporate fruit, veggies, and other key nutrients into your diet. Plus, they can be a lifesaver for those of us who are constantly on-the-go and don’t have time to sit down and enjoy a meal.
Follow along as we share 5 smoothie recipes that offer amazing skin-loving benefits:
Recipe #1: Green Machine Smoothie
There are thousands of green smoothie recipes out there—but this green machine smoothie doesn’t have your typical lineup of ingredients. The star of the show in this recipe is spirulina, a blue-green algae that has been used for centuries in other countries. In addition to being highly nutritious, spirulina powder offers a multitude of skin benefits.
Tip: If you want to take this smoothie to the next level, pour it in a bowl and top it with granola, coconut flakes, and dried goji berries. The oil found in goji berries has actually been shown to strengthen the skin’s natural barrier and prevent water loss.
Ingredients:
- 1 cup coconut water
- 1 cup frozen pineapple
- ½ cup frozen mango
- 1 handful of spinach
- 1 tbsp coconut oil
- 1 tbsp spirulina powder
Benefits:
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Hydrating: Coconut water contains five key electrolytes, including potassium, sodium, calcium, magnesium, and phosphorus. This naturally sweet drink is a great option for restoring hydration and replenishing electrolytes lost during exercise. Using coconut water as a base in this recipe is an amazing way to give your body a boost of hydration—especially after hitting the gym.
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High in vitamins & minerals: Spinach is rich in vitamins A, C, and K, which help to fortify the skin’s natural barrier and aid in recovery from sun damage and even scarring. Spirulina is also packed with vitamins and minerals, many of which play a key role in supporting healthy skin.
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Protein: Spirulina is an amazing source of protein, which our body relies on to keep skin healthy and firm. Just one tablespoon of this brightly-colored powder offers 4 grams of protein.
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Antioxidant properties: Spirulina also has powerful antioxidant properties. Antioxidants help to fight against oxidative stress, which can damage our DNA and cells.
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Blood sugar balance: Both coconut oil and spirulina have been shown to help keep blood sugars stable. This prevents sugar spikes from occurring, which have been linked to acne.
Recipe #2: Chocolate Avocado Smoothie
If you’re a chocolate lover, you’re in luck. This creamy smoothie recipe is the perfect way to satisfy your sweet tooth while also nourishing your skin. For an extra boost of chocolate flavor and to add a little bit of crunch, sprinkle some extra cacao nibs on top.
Ingredients:
- 1 cup almond milk
- 1 frozen banana
- ½ avocado
- 1 tbsp cocoa powder
- 1 tbsp cacao nibs
- 2 dates
Benefits:
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Antioxidants: Believe it or not, cocoa powder is high in antioxidants, which are amazing for the skin. One study found that consuming cocoa powder daily can improve blood flow, skin texture, and boost hydration levels in the skin.
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Healthy fats: Avocados are high in poly- and monounsaturated fatty acids, which help to keep skin firm and hydrated while also calming redness and irritation. Avocado has also been shown to help protect the skin from sun damage—which causes signs of aging to form.
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Fiber: Dates are high in fiber, which is essential for healthy digestion and a happy gut. When our digestion is off, this can lead to a variety of issues, such as skin irritation and conditions like eczema. Including high-fiber foods in your diet can help to keep things moving along and in turn, keep your skin in good health.
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Anti-inflammatory: Cacao nibs have become increasingly popular over the years, and for a good reason! These tiny chocolate pieces offer anti-inflammatory benefits. Cacao also helps protect the skin from the elements and environmental stressors.
Recipe #3: Berry Antioxidant Smoothie
Bring on the berries! This refreshing smoothie is perfect for the warm summer months. The mixture of berries offers a variety of skin benefits, making this recipe a great choice for those who really want to boost their complexion.
Ingredients:
- 1 cup milk of your choice
- 1 frozen banana
- 1 cup blueberries
- ½ cup raspberries
- ½ cup blackberries
- Hemp seeds (to sprinkle on top)
Benefits:
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Improved circulation: Blueberries have been linked to improved circulation, which is essential for healthy skin. According to a recent study, eating one cup of blueberries each day can help to improve the body’s ability to send nutrients and oxygen to your skin and other cells, allowing for quicker and more efficient cell turnover, and ultimately, healthier skin.
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Antioxidants: Berries are loaded with antioxidants, which fight against free radicals that can damage skin. Aside from pomegranates, blueberries, blackberries, and raspberries yield the highest antioxidant activity among commonly consumed fruits.
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Rich in vitamins & nutrients: Berries offer a wide variety of vitamins and minerals that play essential roles in the body, such as supporting healthy skin. These include vitamin C, copper, folate, and manganese.
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Healthy fats: Hemp seeds are a great source of omega-6s and omega-3s, which are known as healthy fats. These fats benefit many functions in the body, including keeping your skin hydrated and nourished.
Recipe #4: Almond Butter Protein Smoothie
This smoothie is a great breakfast option for busy mornings when you’re rushing to get out the door. It’s packed with protein and healthy fats, which will help to keep you fuller, longer. In addition to this, it also offers amazing benefits for the skin.
Ingredients:
- 1 cup milk of your choice
- 1 frozen banana
- 2 tbsp almond butter
- 1 tbsp chia seeds
- 1 tsp cinnamon
- 1 tsp vanilla extract
Benefits:
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Protein: The almond butter and chia seeds in this recipe are both high in protein—which is one of the building blocks of skin tissue, bones, and muscles. A key function of protein is supporting collagen production, which is essential for maintaining skin’s elasticity and hydration.
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Fiber: Similar to dates, chia seeds are high in fiber. This helps to promote healthy digestion, which is key for healthy skin.
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Antioxidants: Small but mighty, chia seeds are also loaded with antioxidants. These molecules fight against free radicals that can damage cells and speed up the aging process.
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Blood sugar balance: Cinnamon is commonly known for its ability to lower blood sugar levels. As mentioned previously, keeping blood sugar levels stable is essential for healthy skin—so sprinkling 1-2 teaspoons of this spice into your smoothie can be a great addition. It adds a delicious flavor, too!
Recipe #5: Ginger Turmeric Smoothie
Last but certainly not least, this ginger turmeric smoothie combats inflammation, signs of aging, and helps to maintain skin’s overall health and appearance. Plus, its refreshing taste makes it a perfect morning or midday pick-me-up.
Ingredients:
- 1 cup coconut milk
- 1 frozen banana
- ½ cup carrot juice
- ½ tbsp fresh ginger
- ¼ tsp ground turmeric
- 1 tbsp lemon juice
Benefits:
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Glowing skin: Turmeric has antioxidant and anti-inflammatory properties. This orange-colored spice is known for bringing out the skin’s natural glow. Studies have found that it supports skin tissue and collagen and may even help with acne scarring.
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Antioxidants: Like turmeric, ginger also has antioxidants, which fight free radical damage that can prematurely age your skin.
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Vitamin C: Lemons are known for their detoxifying effects and are a great source of vitamin C, which is a critical nutrient for skin health. Vitamin C has been shown to prevent and treat UV damage and even combat wrinkles and dryness in the skin.
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Vitamin A: Carrots contain beta-carotene, which changes to vitamin A in the body. Studies show that beta-carotene can protect skin from UV radiation and help to maintain skin’s overall health and appearance.
There you have it—5 simple smoothie recipes for glowing skin! The next time you’re in the mood for a smoothie, turn to these skin-loving recipes as inspiration.
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