If you want a clear complexion, nutrition is a major factor for achieving and maintaining glowing, beautiful skin. “Certain foods can promote inflammation throughout the body, and it’s possible this triggers acne outbreaks,” says Robert H. Shmerling, MD, via Harvard Health. “In addition, diet can affect hormones that, in turn, could make acne worse. For example, milk and foods with a high sugar content can cause a rise in insulin levels, altering other hormones that can affect the skin. Some research has linked milk and whey protein with acne.” So what can you eat to give your skin the best chance of looking and feeling great? Here are 8 ingredients to add to your smoothie for glowing, beautiful skin.
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1. Green Tea
ShutterstockGreen tea is one of the best ingredients to add to your smoothie. “One of the best antioxidants is green tea polyphenols,” dermatologist Melissa Babcock, MD, tells Piedmont Health. “There have been scientific studies demonstrating the decrease in wrinkling and sun damage when it is applied to the skin. One study showed a decrease in the formation of skin cancers in mice that were pre-treated with green tea polyphenols topically.”
2. Avocado
ShutterstockAvocados are packed with healthy fats for beautiful skin. “In general our diet is very important for skin health. Just like with other parts of the body and organs, we are what we eat," board-certified dermatologist Ronald Sulewski, MD, tells Nebraska Medicine. “One thing people especially neglect is fats in their diet. Healthy skin needs the right fats to stay healthy. Sometimes it seems like the opposite would be true as when we try to lose fat from our body and eat a low fat diet. Focus on good fats like ones from fish and avocado, for example. Eat varied foods that have all the vitamins we need.”
3. Eat Whole Foods
ShutterstockStay away from ultra-processed junk if you want beautiful skin—add real fruit and vegetables to your smoothies. “Eating real, whole food is my number-one rule for healthy skin,” model-turned-nutritionist Rosemary Ferguson tells Vogue. “Look for good quality proteins, healthy fats, plenty of greens, veggies, hydrating fruits, nuts, seeds, pulses and gluten-free grains. Eliminate takeaways, processed, packaged and convenience foods, and steer clear of sugar, inflammatory seed oils and artificial sweeteners. They are the worst for skin health.”
4. Vitamin C
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Citrus fruits are packed with nutrients such as vitamin C. “Playing a key role in collagen formation and synthesis, which is especially important from your late twenties onwards, get your vitamin C via foods like bell peppers, strawberries, citrus fruits, broccoli, spinach, kiwis, cranberries and cherries,” Ferguson says.
5. Pumpkin Seeds
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Pumpkin seeds are another great ingredient to throw into your smoothies. "Pumpkin flesh is chock-full of carotenoids, which are phytochemicals that can act like antioxidants and protect the skin from the inside out when you eat them," plant-based dietitian Nichole Dandrea-Russert tells Fox News. "Studies show that carotenoids can protect the skin from sun exposure and environmental pollutants. They’re rich in collagen-forming compounds, zinc, copper, iron, vitamin E, and protein.”
6. Almonds and Hazelnuts
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Add sunflower seeds, almonds, or hazelnuts to your smoothies to give them a skin-supportive boost. “An essential nutrient for the skin, vitamin E has anti-inflammatory properties that are crucial for skin health,” Ferguson says. “Also an antioxidant, it helps protect our collagen and elastin stores, for plumper skin. It can be found in sunflower seeds, almonds, salmon, hazelnuts, broccoli, spinach and extra virgin olive oil – plus it’s better absorbed when paired with a good dose of vitamin C.”
7. Leafy Greens
iStockAdding leafy greens to smoothies is great for your skin and health. "Some experts recommend consuming up to four cups of leafy greens daily, which may be a challenge for some, given that one in ten Americans get the recommended amount of fruits and vegetables a day," Dandrea-Russert says. "Leafy greens aren’t typically top of mind when it comes to convenience foods in today’s busy world, but when considering skin health (and overall health), they should be. Research indicates that chlorophyll may help stimulate collagen production due to its antioxidant effects.”
8. Blueberries
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Blueberries are one of the healthiest foods you can eat, and they are particularly good for your skin. "Beyond their tangy sweetness, blueberries offer a wealth of health benefits," says Mayo Clinic dietitian Anya Miller. "Blueberries, in particular, have about 25 different anthocyanins, whereas other berries might just have two or three.”
