What you put inside your body reflects on your skin just like a mirror. Apart from genetics and health conditions, food plays a crucial role in the health of the skin and what better way to feed your skin than a blend of skin-loving ingredients? So, here are two smoothie recipes infused with protein, healthy fats, and antioxidants that your skin will love.
The Pineapple-Banana Smoothie
- ½ cup of pineapple, cored and cubed
- 1 large banana cut into chunks
- ¼ cup of papaya, cubed
- 1 tbsp walnuts
- ¼ cup of Greek yogurt
- 1 tsp of ground ginger
- ½ cup of ice
Directions:
- Add all ingredients to a blender
- Blend it for around 3 minutes till you see no chunks of fruits
- Pour it into a glass, garnish it with dark chocolate (70% cocoa) shavings
- Enjoy
Nutrition breakdown
Bromelain: The star of this smoothie is pineapple which is rich in bromelain - an enzyme that has wonderful effects on the skin; it supports the body's natural response to inflammation and also promotes skin renewal.
Papain: An enzyme found in papaya promotes skin brightening and rejuvenation.
Protein: Greek yogurt has been raved about a lot because of it all protein and no fat title. It is rich in amino acids which help in building proteins which is a vital part of the skin. Protein helps the skin maintain in elasticity and its natural lustre. Proteins and not just needed for the skin but also for the muscle, so you can carry this smoothie to the gym and enjoy it as a post-workout drink.
Probiotics: a healthy gut gives rise to healthy skin; Greek yogurt is also rich in probiotics that help maintain your gut health which supports digestion and absorption of beneficial nutrients.
Omega 3 and omega 6 fatty acids: Walnuts are rich in these essential fatty acids that support the body's natural response to inflammation of the skin.
Antioxidants: Both bananas and walnuts are packed with vitamin (vitamin C and E) and minerals which contribute to a healthy and glowing skin.
If you're pregnant it is not advisable to consume papaya and pineapple, so you can opt for the next smoothie which also provides rich nutrients for healthy skin.
Avocado and blueberry smoothie
- ½ cup frozen or fresh blueberries
- ¼ cup of avocado, chopped
- 1 cup of soy milk
- 1 tsp honey
- ½ cup of ice
Directions:
- Add all ingredients to a blender
- Blend it for around 3 minutes till you see no chunks of fruits
- Pour it into a glass, garnish it with fresh blueberries and mint
- Enjoy
Nutrition breakdown
Healthy fats: Avocado is rich in healthy fats known to keep the skin flexible and supple giving a youthful look.
Antioxidants: Both blueberry and avocados are rich in vitamins (vitamin C and E) that play a pivotal role in the rejuvenation of the skin.
Proteins: Soy milk is rich in amino acids that can help build up proteins and renew the skin.
Isoflavones: Soy also contains isoflavones that mimic estrogen - a natural hormone in the body. Isoflavones are known to help improve skin elasticity and keep it moisturized.
Get creative
The backbone of a skin-glowing smoothie is antioxidants. They help in scavenging the free radicals and toxins in the body that can cause damage to the skin. The berry family is rich in antioxidants, the darker the berry the larger the antioxidant content. So, you can swap the blueberries for Goji berries, or any of your favorite berries. You can also swap soy milk for almond milk if you prefer your smoothies with a nutty flavor or Greek yogurt if you want a probiotic effect. Additionally do some skincare habits also promote your skin health.
