Blending For Better Skin
by Ashley Erikson
Most people try to achieve better skin by using creams or lotions that are applied topically, but improved health is often a matter of changing the way you eat. Smoothies are packed full of nutrients that are essential for skin health. Here is what you need to know about blending your way to better skin.
What To Include
These fruits and vegetables are full of the vitamins and minerals that you need to keep your skin glowing throughout the year.
• Blueberries are rich in vitamin C and certain types of vitamin B. The berries are also known for being an antioxidant, and blueberries have earned a reputation as a superfood for a reason.
• Spinach is loaded with vitamins and minerals that protect your overall health. The green also contains antioxidants that can boost your immune system and slow aging. Spinach is known to reduce inflammation.
• Strawberries contain vitamin C, so it is common for this tasty ingredient to be added to a smoothie for sweetness.
• Citrus juices add some tang to a smoothie while providing high doses of vitamin C. Citrus fruits like oranges also contain nutrients including vitamin A and vitamin B-6.
• Avocados are rich in vitamin E. These fruits that add a creamy texture to a smoothie also contain vitamins A, B-6 and C.
What Your Skin Needs To Look Its Best
Understanding exactly how the ingredients outlined above help to improve the health of your skin is a matter of knowing what your skin needs to stay soft and smooth.
• Vitamin A
If you notice that your skin tends to be dry, you may have a vitamin A deficiency. This vitamin is responsible for repairing skin cells throughout your body, and failing to provide your body with enough of the nutrient can result in flaky skin.
This group of vitamins works together to improve skin health. Biotin is a type of vitamin B that keeps the skin smooth and moisturized. Niacin allows the skin to hold in moisture, and this vitamin has been found to prevent inflammation.
• Vitamin C
This vitamin has actually been linked to a reversal of sun damage. While you should protect your skin when you are outside, it is nice to know that there is a nutrient that works to prevent damage from being done if you are not diligent.
• Vitamin E
This vitamin is an essential component of any smoothie for skin health because of its ability to retain the texture of the skin. In other words, vitamin E works to prevent wrinkles and keep your skin smooth for years to come. The vitamin is even able to keep your skin elastic.
This mineral helps to keep your skin elastic when it is paired with vitamin C. Copper helps to prevent wrinkles and fine lines while keeping the skin soft and smooth.
If you have oily skin, zinc is a must. This mineral is able to inhibit oil production in the skin to prevent acne and blemishes.
The skin needs moisture to stay soft and retain its shape. While lotions add moisture to the surface of your skin, it is also important for you to drink water for skin health. Filtered spring water contains a wide variety of minerals that can also be beneficial for your skin.
While smoothies will help give your skin the nutrients it needs, it is important for you to clean your skin each day. A mild soap should be used to avoid irritating the skin or completely stripping it of the natural oils that help to keep it soft.
Smoothies For Better Skin
Here are some recipes that are sure to improve the health of your skin. A bonus of drinking these smoothies is the fact that they contain nutrients that are beneficial for your entire body. Just blend all of the ingredients together for a delicious smoothie that is sure to improve the health of your skin.
• Berry Blitz
1/2 cup frozen strawberries
1/2 cup frozen blueberries
1 orange or 1/2 grapefruit
Be sure to completely peel the citrus fruit and remove the seeds before blending. The banana should be very ripe to ensure that it adds a creamy texture and blends easily.
• Green Smoothie
1 cup spinach
1 pear or apple
1 orange of 1/2 grapefruit
All of the fruits should be ripe for easier blending. This smoothie will be closer to a juice than smoothies made with frozen fruits. You can add ice to the recipe if you prefer a thicker texture.
• Avocado Smoothie
1/4 cup chopped avocado
1/2 cup frozen strawberries
1/2 cup plain yogurt
This simple smoothie is packed with the nutrients that your skin needs to stay healthy. You can add a small amount of vanilla extract to enhance the flavor.
When you are choosing the ingredients for your smoothies, be sure to purchase frozen fruits that do not have added sugar. Sugar can actually have a negative impact on skin health, and the calories that sugar adds to your smoothie are not worth it.
Ashley Erickson is the mother of three boys, a physical trainer, and a health consultant. Her interest in health started as a hobby but eventually converted to her profession as she grew to love everything about the science of health. Her blog, Ashley’s Health: Eat Good, Look Good, Feel Good can be found at AshelysHealth.com.