Healthy skin needs a variety of nutrients from our diet. Skin care alone is not enough as our skin has many processes in place to naturally heal, be hydrated and even out skin tone.
Here's a smoothie recipe that your skin will love! 🍓 🍋 🥕
Nutrient focus: Vitamin C + Vitamin E + Carotenoids
Vitamin C > strawberries, citrus fruits
Vitamin E > rapeseed oil
Carotenoids > carrots, mango
SKIN SMOOTHIE INGREDIENTS
- One medium carrot (depending on your blender power, either sliced or whole)
- 100g of frozen diced mango
- 10 strawberries (fresh or frozen)
- 1 peeled lemon
- 2cm piece of peeled ginger
- 1 tbsp of cold pressed rapeseed oil
- 200ml of good quality apple juice or water or coconut water
Blend all ingredients in a blender on a high setting and enjoy!
VITAMIN C - The Collagen Booster
Normal skin needs high concentrations of Vitamin C. Our bodies can't make it so we need to get it from our diet. When we get Vitamin C from foods we eat, some of it is transported in our bloodstream to the dermis (think of it as a middle layer of our skin, that is also the layer where collagen is formed!).
Vitamin C is a small molecular weight antioxidant that relieves oxidative stress in skin cells, plays a role in forming a healthy skin barrier and is a critical factor in collagen synthesis. Vitamin C also contributes to photo-protection, decreases photo-damage, and is needed for adequate wound healing. In other words it helps to limit the damage from UV rays.
Vitamin C rich foods include: blackcurrants, strawberries, oranges, red capsicum, broccoli.
Vitamin E is an important fat-soluble antioxidant that has been used for over 50 years in medical treatments of skin disorders, as well as in cosmetics skin care. It has been used to treat everything from eczema and acne to yellow nails. Though it’s naturally present in our skin, vitamin E is deactivated by UV rays, and vitamin C (or some other antioxidant) is needed to regenerate it.
Vitamin C and E together form even better defence against oxidative stress in skin cells.
Vitamin E rich foods include: sunflower seeds, almonds, rapeseed oil, avocado, egg.
CAROTENOIDS > BETA-CAROTENE
Beta-carotene is an antioxidant that is converted to Vitamin A in the body when needed. The very best source of beta-carotene is carrots. It takes your liver two to four hours after eating carrots to produce Vitamin A, which is then transported to the skin.
The right dose of Vitamin A is important in several ways: it stimulates collagen formation in the dermis and supports the renewal of epidermis. And since we know that the amount of collagen declines as we age we can think of Vitamin A as an antidote to ageing.
Vitamin A and beta-carotene rich foods include: liver, egg, cheese, carrots, curly kale, sea buckthorn, papaya, pumpkin.