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Holistic Health

5 Healthy smoothie ingredients that offer amazing skin benefits

A red-pink smoothie topped with berries sits in a glass mason jar mug.
Christina Heiser
Christina Heiser January, 06, 2020

Skincare-obsessed, fitness enthusiast, cat lover 

You're probably well aware that a tasty, nutritious smoothie is a great way to jump-start your morning and refuel your body after an intense workout. But did you know that these frozen concoctions can also be good for your skin? Score!

Certain healthy smoothie ingredients can improve the condition and overall appearance of your skin — not just on your face but all over. In addition to tasting great and providing you with a ton of benefits, they're also super easy to throw into the blender.

Here are the top five ingredients to throw in your smoothie for gorgeous, glowing skin, as well as a couple of quick and easy recipes to try. Cheers!

1. Collagen prevents signs of aging

Collagen, a structural protein found in skin, is what keeps your skin looking young. As you age, your body starts to make less and less of it — eventually resulting in signs of aging such as sagging skin and wrinkles. Fortunately, it's easy to increase the amount of collagen you're getting by adding it to a smoothie.

A study published in Nutrition Research found that taking a daily oral collagen peptide supplement resulted in improved skin elasticity and better joint health. You can find collagen in powder form, which is particularly easy to sprinkle into a smoothie.

2. Coconut water clears up breakouts

Dealing with acne involves juggling a lot of different factors. To keep things under control, you have to pay attention to not only what you put on your body but what you put in your body. Enter coconut water — one of the most popular healthy smoothie ingredients out there, and for good reason.

Beyond being incredibly hydrating, it's also antimicrobial and full of lauric acid. It's even effective at killing acne-causing bacteria! Due to its recent boost in popularity, you should be able to find at least a few different options on the shelves of your local supermarket.

coconut and coconut oil with coconut tree background3. Coconut oil hydrates dry skin

Coconut oil has been a cooking staple for ages, but in the last few years, it's also become one of the trendiest skincare ingredients thanks to its anti-inflammatory properties. As a study published in the International Journal of Molecular Sciences points out, coconut oil improves skin barrier function, helping to lock moisture in and irritants out.

The same study also notes that coconut oil effectively nourishes atopic dermatitis, a skin condition that causes dry, red, itchy skin. A few drops are all you need to add to a smoothie to reap the benefits!

4. Matcha protects skin against sun damage

Matcha is a type of green tea that has been beloved throughout Asia for centuries. In addition to a major energy boost, green tea also provides antioxidant protection against damaging free radicals in the environment.

Green tea is full of antioxidant-packed polyphenols (naturally occurring chemicals found in plants and nuts). This also makes it great at shielding skin from the sun's ultraviolet radiation, which can cause premature signs of aging. Like collagen, matcha comes in a powder form that's perfect for adding to smoothies.

5. Prebiotics soothe irritated skin

If you've heard of probiotics, it's a good idea to also get familiar with prebiotics. These are compounds found in some foods that aid digestion by feeding the good bacteria in your gut. Bananas, onions and garlic are all common examples of prebiotic foods. Garlic might not make a tasty addition to your smoothie, but luckily many prebiotics also come in powder form!

A study published in Beneficial Microbes explains that prebiotics help restore the skin microbiome, an ecosystem of microorganisms on the skin. When your skin microbiome works properly, prebiotics keep bad bacteria — which can lead to irritating conditions like eczema — out.

Easy, healthy smoothie recipes you can try today

Ready to drink up and reap the benefits of these healthy smoothie ingredients? Here are two delicious and easy recipes that can help all of skin on your body look and feel its absolute best.

  1. Coconut smoothie: In a blender, combine 1 1/4 cups of coconut water, a cup of frozen strawberries, a teaspoon of honey and a drop (or two) of coconut oil.
  2. Fruity collagen smoothie: Blend together half a frozen banana, 3/4 cup of frozen berries, a tablespoon of almond butter, 3/4 cup of unsweetened almond milk, two scoops of collagen powder and a cup of ice.


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