By Elena Razmpoosh, MS, RD, CD
Happy New Year!
If your New Year’s resolution is to eat healthier, you definitely can’t go wrong with focusing on a diet rich in plant foods, especially vegetables. Eating a plant-based diet can help you achieve a healthy body weight plus so many other health benefits with one of them being improved skin health.
Juices and smoothies can serve as a very convenient, fun, and tasty solution to increase your whole family’s intake of vegetables and other nutrient-dense plant foods.
One of our most popular smoothies at Jujubeet is our Green Beauty. This smoothie was specially designed to promote a healthy and attractive appearance of the skin. Avocado, Brazil nut, flax seeds, and ginger are just some of the many amazing ingredients in this smoothie, offering a great mix of vitamins, minerals, healthy fats, antioxidants, and anti-inflammatory compounds.
For more information about foods and skin health, make sure to read this great article below, written by our friends at Bella Fiore Organic Med Spa.
10 Foods For Clear, Healthy-looking Skin
Whether it’s chronic or temporary, almost everyone has suffered from dull, dry, or irritated skin.
Your skin is your body’s largest organ. How it looks can go a long way in determining how healthy you are. If your diet is poor in nutrient-rich foods, and high in ones that can cause inflammation, then chances are it will show up on your skin.
The good news is, by incorporating some skin-loving “super foods” into your diet you can regain that healthy glow! Below is a list of 10 foods you can eat to achieve clear, radiant skin. (And a healthy body too!)
- Dark berries
Dark berries, such as blueberries, blackberries, elderberries, cherries, and raspberries, contain the powerful antioxidant anthocyanin. Anthocyanins bring blood flow to the skin, which is great for releasing lymph and detoxifying the skin.
- Leafy greens
Green, leafy vegetables such as spinach and chard are colored by chlorophyll, which contains magnesium—a nutrient that many Americans are deficient in. Magnesium slows down the aging process in the skin by stabilizing DNA and RNA. It also aids in the body’s detoxification process, which promotes clearer skin.
- Greens and beans
In addition to magnesium, greens such as spinach and collard greens are an excellent source of vitamin B-complex, otherwise known as folate. Other great sources of folate are pinto, garbanzo, and black beans. Folate plays an important role in supporting skin cell production. It’s great for boosting immune cells and detoxifying the body, which means clearer skin for you!
- Cruciferous veggies
Cruciferous vegetables (i.e., cabbage, broccoli, and cauliflower) are chock full of skin-loving vitamins like A and C, as well as the mineral sulfur. Vitamin C helps the body make collagen, which acts as a structural support for skin. Beta-carotene—which is converted to vitamin A in the body—is a potent antioxidant that protects the body from free radicals, which damage skin cells. Sulfur aids in the reduction of skin conditions such as acne, psoriasis, rosacea, and spots.
- Coconut oil
Whether digested or put directly on skin, coconut oil is rich in antioxidants such as vitamin E, which protects your skin and inhibits the oxidative stress in your body that can cause aging. It also contains antifungal and antibacterial properties that, when applied on the skin, can aid in healing wounds.
- Flax and chia seeds
Flax and chia seeds are an excellent source of Omega 3 fatty acids, which reinforce cell membranes. A healthy membrane helps cells retain water, resulting in moister, softer skin. Foods rich in fatty acids also reduce inflammatory compounds in the body, which can speed up the aging process.
- Gluten-free foods
Just as consuming foods high in fatty acids can reduce inflammation in the body, so too can eliminating foods that contain gluten. Gluten is a protein found in grains—barley, rye, oats, wheat, and spelt—that can be a major allergen for many. Gluten can trigger skin inflammations such as acne, psoriasis, and eczema.
- Beef and dairy from grass-fed cows
Cattle were born to eat grass, not grains. Grain-fed cows, overall, suffer poorer health than their grass-eating counterparts. An unhealthy cow produces lesser quality beef and milk. Grass-fed cows, on the other hand, produce beef and milk that contain much higher levels of the fatty acids Omega 3 and CLA (conjugated linoleic acid), and over 400% more vitamins A and E.
- Cultured foods
Cultured, unpasteurized foods like kefir, yogurt, and sauerkraut contain natural healthy bacteria known as probiotics. You might already know that probiotics play an important role in gut health, but they also interact with organisms in your skin. These interactions can lessen skin dryness, boost collagen, and stabilize microflora on skin to reduce irritations.
- Horsetail herb
Horsetail is a plant that contains silica, which is a trace mineral that strengthens the body’s connective tissues. Silica helps maintain skin elasticity and heal wounds. You can take horsetail in supplement form or as a tea. Other food sources of silica are asparagus, rhubarb, green beans, and leeks.
You can start your journey to clear, radiant skin by making the following smoothie:
Bella Fiore Clear Skin Smoothie Recipe
1 scoop of Whey Protein Powder (free of hormones, grass fed)
8 ounces of Unsweetened Almond Milk (you can make your own)
2 tbsp ground Flax seed
½ cup fresh blueberries
2 leaves of Kale
1 tsp Coconut Oil
Optional Supplement enhancements:
1 tsp of Jarrow MSM-1 tsp
2 full droppers of Biopure Hyaluronic Acid