To maintain clear and glowing skin, you need to focus on what you consume as well as what you apply topically to the skin.

We, like most other dermatologists and skin beauty experts, believe that excellent skin beauty is generated from the inside out. Therefore, paying closer attention to the foods you eat and the drinks you take can help you develop a clear and glowing skin intentionally.

Some of the highly recommended drinks for healthy skin are smoothies and if chosen carefully, the best smoothies support healthy skin maintenance and repair.

Within this article, we discuss various types of smoothies that will help you choose the best smoothie for your body and skin.

Before we move straight into the smoothies and their recipes, we will invest some time to explain why building beauty from inside out is imperative, why smoothies are an excellent option, and most importantly, the actual nutrients to look out for and where to find them.

Why build healthy skin inside out?

The skin is the largest human organ and an external organ fully covering the whole body. Although the skin is external, it needs nutrients that are generated inside the body to maintain its healthy state.

The epidermis, which is frequently exposed to UV radiation and other harsh conditions that the external body faces from the environment, dies and it is regenerated every month.[1]

The nutrients required to facilitate this regeneration of the epidermis are only produced within the body, mostly absorbed from the foods we eat and the drinks we take.

Therefore, to maintain healthy exterior skin, or epidermis, you must ensure that you are ingesting the necessary nutrients to help meet this goal.

Nevertheless, external treatments of the skin cannot be neglected because the skin has to be protected from the moisture-draining UV rays from the sun. To do this, moisturizers are needed.

To maintain a uniform tone across the entire skin area, you need to feed on the right nutrients while applying a toner to give the skin a perfect blend. It is worthy of note, nonetheless, that these external agents may be of no significance if you do not have a routine of ingesting the right nutrient.

Why are smoothies an excellent option?

Smoothies may not have crossed your mind whenever you were thinking of developing clear and glowing skin. The good news is that most of the nutrients that are needed to keep the skin fresh are obtained from fruits and vegetables.

Drinking smoothies that are made from vegetables and fruits, has often been shown to have a significant impact on the appearance of your skin.

A 2015 study demonstrated that the daily consumption of fruit and vegetable smoothies can alter the color or pigmentation of skin and how it appears.[2]

Fruits and vegetables are the primary sources of some of the best nutrients that the epidermis needs to grow new cells and maintain its health and moisture all around the year. Every month another is layer generated to replace the epidermis that is wearing off.

The beneficial nutrients needed in a smoothie

The skin, being the first line of defense that the human body has, needs to maintain a reasonable level of immune strength. The clearness and glow of your skin is a reflection of your health and resistance to skin infections.

To keep the skin at a healthy state constantly you must consume the nutrients that are required to keep the skin healthy, clear, and youthful. Some of these nutrients that are needed by the skin to maintain optimum health include collagen, ceramide, β-carotene, astaxanthin, coenzyme Q10, colostrum, zinc, and selenium.[3]

Carotenoids, which are solely seen in vegetables and fruits, are proven from scientific studies to have a huge impact on the skin’s coloration owing to its yellowish nature.[2]

Some other essential vitamins like ascorbic acid (vitamin C) and vitamin E have been seen to be highly beneficial to the skin with regards to shielding the skin from UV rays and absorbing and regulating the passage of UV rays through the skin respectively.[4][5]

Fortunately, these vitamins are not very effective when applied to the skin externally. Therefore, they are most advisable to be taken as a part of a meal, drink, or as supplements. Some of the best glowing skin smoothies contain fruits that are rich in vitamin C and vitamin E to help protect the skin from burns, thereby maintaining a clear, glowy skin.

Some other highly useful nutrients that you would need to look out for when choosing a smoothie include vitamin A, fruit fibers, folic acid, vitamin D, plant proteins, and omega-3 and omega-6 fatty acids. As much as these may seem pretty obvious that they are beneficial to the skin’s health, little might be known about how they truly impact the clearness of the skin and, as such, its need to be included in smoothies for clear skin.

Although the direct significance of vitamin A to the preservation of skin health is not simple, research has shown that it is responsible for activating resistin-like molecules that help the body (and skin) resist pathogens.[6]

Folic acid, on a different note, is a highly valued vitamin in the human body and its relevance to the skin cannot be overemphasized. It plays crucial roles in blood circulation and, like every other organ of the body, the skin needs a sufficient supply of oxygen-rich blood, which is made possible by folates.

In a sense, omega-3 and omega-6 fatty acids are simply useful for keeping the body lubricated and glossy throughout the year. Nevertheless, people with oily skin may consider reducing the number of fatty fruits in their glowing skin smoothies since its presence in the smoothies may be counterproductive.

Discussing the required nutrients that can make a smoothie clear up your skin and make it glow is not enough until we consider the various fruits that are enriched with these individual nutrients. Knowing the right fruits and vegetables to add as your smoothie recipe can help you get the perfect blend of skin-glowing smoothie that suits your skin type.

Where to find the right nutrients for your skin?

You may have found the required nutrient to make just the perfect smoothie to clear up your skin and make it glow but the challenge now is determining which fruit or vegetables contain these nutrients in enough proportion to help achieve your skin goals. Well, sources of the right nutrients are not so hard to find after all.

Vitamin C, which happens to be a major ingredient in the best skin-glowing smoothies, is found in almost all common fruits and vegetables, including blackcurrant (irrespective of its color and name), berries (amongst which we have strawberries), citrus fruits (like oranges, limes, and lemons), kiwifruits, broccoli, sprouts, tomatoes, and the list goes on.

Of course, vitamin C is seen almost everywhere and is often consumed unknowingly. However, it should be ingested as fruits, a constituent of smoothies or supplements regularly since the body can neither produce its own vitamin C nor store any excess ingested.

Folic acids, on the other hand, are vital components of the body but are still needed to be delivered to the body through foods, which in this case are found mostly in green vegetables, spinach, and fruits from the citrus family (oranges, limes, and lemons).

Vitamin D happens to be more animal-centric food nutrient but can be contained in several other plant products including fruits and vegetables that are excellent ingredients for glowing skin smoothies. You can choose to add vitamin D fortified orange juices to your smoothies to give the extra nutrient that it needs.

If you cannot find these fortified products to add to your blend, you might as well beef up your vitamin K intake. Vitamin K, as we can tell, absorbs UV rays which trigger a spontaneous chain of reactions that produces vitamin D within the body.

Vitamin K is contained in vegetables and fruits including asparagus, spinach, lettuces, sprouts, broccoli, and many others that you may find interesting to try in your next smoothie mix depending on your preference, skin type, and skin goals.

Omega-3 fatty acids are one of the most popularly consumed fats that you might need to add to your smoothie mix to help keep the skin lubricated from within. As earlier mentioned, this may not be a very good idea for people with very oily skin and a seemingly smart choice for people with dry skin.

If your skin is normal, you can also include any of the Omega-3 sources as a part of your smoothie recipe when creating your new skincare routine. Fruits and veggies containing omega-3 fatty acids are soybeans oil, walnuts, hemp seeds, chia seeds, seaweeds, and algae.

6 Superfood smoothies to clear up your skin and make it glow

Now that you already know some of the most important nutrients that are needed for healthy, clear, and glowy skin, you are most probably going to like a list of some of the best smoothies, the underlying active ingredients, and how they are prepared.

1. Beet smoothie with kale and strawberries

Getting the best anti-aging smoothie that is specifically unique to keeping your skin clear and glowy should not be so daunting. The beet smoothie with rich-green kale and strawberries is an excellent option to add to your natural skincare routine as a glowing skin smoothie.

The major ingredients of this smoothie include beets that happen to be the core recipe are green kale, almond butter, hemp hearts, vanilla, strawberries, and banana.

Basically, beets are excellent sources of folic acids, vitamin C, fiber, and a few other nutrients. In the case of this smoothie, they are roasted to bring out the characteristic flavor within and to make it really easy to blend.

The green kales are wonderful players in this recipe since they are enriched with vitamins A, C, and K, folic acids, fibers to enhance the production of collagen, proteins that are essential for healthy tissue repair, and alpha-linoleic acid, an omega-3 fatty acid iconically known for its skin lubrication quality amongst others.

Hemp hearts are rich in folic acid amongst other minerals that are fascinating at relaxing the nerves and inducing rest. As we know sufficient rest slows down skin aging significantly.

Also, among other healthy nutrients contained in strawberries and bananas, their vitamin A, C, and B6 component makes them advisable options to include as recipes for this smoothie to help clear up your skin and block it from the burning sun rays. Furthermore, they (strawberries and bananas) are low on fats and contain reasonable amounts of proteins to help improve the regeneration of skin cells.

Since we have known the ingredients that are needed to make a perfect beet smoothie with kale and strawberries, and also know the relevance of each ingredient, getting to know the simple process of preparing it is all you need to spice up your skincare routine with a smoothie for clear skin.

Preparation:

Preparation of beets smoothie with kale and strawberries is super simple and virtually anyone with the ingredients and a blender can have it prepared in 10 minutes. The sweet story about the beets smoothie is that, unlike other smoothies, you wouldn’t have to struggle with hunger after consuming it. It has a firm effect on the stomach that makes it feel like a proper meal.

Now, let’s prepare the smoothie.

Ensure to have the necessary ingredients which include:

• ¼ cup of roasted beet
• 1 cup of strawberries (frozen or fresh)
• ½ finger of banana
• 1 kale leaf
• 1 tablespoon full of vanilla extract
• 1 tablespoon full of almond butter
• ½ tablespoon of hemp hearts
• Water

With the ingredients within arms reach, you can go on to tear the kale leaf into pieces with your hands or a knife, whichever you are more comfortable with. This is to prevent clogging in the blender.

After this, put everything into the blender and turn on the rotor. You are allowed to either keep the hemp hearts out and sprinkle on the ready-mix, or you can add it into the blender. While blending, you may observe the thickness of the smoothie. If you find it too thick, you should add dashes of water at intervals until you obtain your desired thickness.

After blending, you can turn it into a cup for drinking. If you earlier removed the hemp hearts from the recipe added to the blender, sprinkle them on top of smoothie for texture. There goes your beets smoothie with the green kale and strawberries, ready to be savored and consumed to the smoothing and glow of your skin.

2. Green smoothies for clear and glowy skin

The benefits of green smoothies cannot be overemphasized, as green vegetables and fruits are considered very useful in maintaining smooth skin. Green veggies are rich in folate which promotes the production of blood in the body. Improved blood generally means that the skin receives enough of the nutrients needed to keep fresh and healthy.

Not only is the green smoothie packed with minerals and vitamins for healthy blood flow, but it is also a protein-rich drink that facilitates the repair of worn-out tissues and the monthly regeneration of the outer skin. Of course, it becomes a serious concern if the diminishing skin is not regenerating properly. This could need to severe skin diseases and broken dermis.

Green smoothies usually contain full fats and plain yogurt that are rich in both omega-3 fatty acids for effective skin lubrication and milk protein which enhances cell regeneration. Coconut oil which is a vital part of this smoothie is known to have anti-inflammatory benefits on the skin since it creates a protective cover for the skin against external pathogens.[7]

Further use of coconut oil is indirectly linked to the skin’s health. Its low supply of cholesterol and promotion of good cholesterol in the body with its richness in saturated fatty acid enhances the flow of blood through small vessels which are often evident on the peripheral tissues of the body including the outer skin.

Advisably included, spinach is an important component of every skincare routine. This green vegetable is rich in carotenoids which play a significant role in keeping the skin toned and vitamin C that is proven to cover the skin from the harsh UV radiation of the sun and slows down the skin aging process.

Depending on your type of skin and goal for your skin, which most certainly includes smoothness and glows, preparing this glowing skin smoothie with some kelp powder can provide an increased amount of vitamins A, B1, B2, C, D, and E.

The relevance of these vitamins to the skin is not to be taken for granted as vitamin A obviously is a product of carotenoids, vitamin B helps boost the immune system of which the skin is the first line of immune to external pathogens; the vitamin D and E are UV receptive vitamins with vitamin E absorbing a specific amount of UV light that is needed to maintain homeostasis.

Also depending on your preference, you can add hemp hearts to your green smoothie to help you relax. Needless to say, relaxation helps the entire body but most specifically keeps the skin in a glam that people cannot help but notice at every point in time. Relaxed nerves and adequate rest slows down the aging process. You can definitely tell from how people work themselves out and end up looking aged before they even attain the senior years.

Preparation:

At this point, you know just what you are doing with the green smoothies. Knowing how to really prepare the smoothie is as important as knowing what and how the smoothie works. To solidify your knowledge, here are directions on how to prepare the green smoothie to clear up your skin and make it glow.

Like every other smoothie, you need the right ingredients. Some important ingredients for the green smoothie have been introduced earlier, but here is a list of all the required ingredients for ease of comprehension.

• 3 tablespoons of full fat, plain yogurt
• 1 tablespoon of coconut oil
• 1 handful of organic spinach
• 2 kale leaves (optional)
• 2 tablespoons of peanut butter
• 1 tablespoon of honey
• 1 finger of banana
• 1 tablespoon of spirulina
• 1/4 cup of coconut milk
• 1/2 tablespoon of kelp
• 1 tablespoon of hemp hearts (optional)

Once these ingredients are available at your disposal, you can add them all into a blender or food processor. Allow the whole combination to blend at high speed into a fine gel. As you blend, it may seem too thick for you. Keep adding milk until you get a perfect thickness that suits you.

When you make this smoothie using the ingredients listed above in that quantity, you would be having a large amount of smoothie that you may not be able to consume at one drink.

Don’t worry, you can take the one you wish to consume at the moment and leave the rest in the freezer to freeze. Whenever you need another drink, you can take them out and allow them to thaw. It’s good to have this readily available for consumption as it makes your skincare routine one nudge easier.

3. The shine smoothie

This is usually known as the avocado smoothie and is believed to have been used by celebrities in Hollywood to maintain flawless skin. There is nothing as good as bringing celebrity secrets to the mainstream skincare industry.

Fortified with avocado rich in monounsaturated fatty acids that facilitate the absorption of vitamins and minerals in the body, this shine smoothie is an excellent option to take when trying to keep the skin clear and glowing all year long.

With limes or lemons included as one of the ingredients, the shine smoothie slows down the effect of the environment on aging. Of course, limes and lemons are members of the citrus family rich in vitamin C, which as you may already know, blocks the sun from burning the skin and hastening the aging process.

Coconut milk included as a recipe for this smoothie is a good source of lauric acid upholding its antibacterial properties that shields the skin from external pathogens that may infiltrate the immune system, cause skin breaks, and outbreaks.

Mangoes are good sources of vitamins A and E which are proven by studies to be highly beneficial to the skin’s health. Vitamin A is found in carotenoids which, other than promotes good vision, can promote how the skin is viewed by others by enhancing its color and glow.

Vitamin E could be considered the tan of the skin since it absorbs sun rays to keep the skin in proper health. Although its role in the absorption of UV light is intricately linked to the management of vitamin D (cholecalciferol),[8] vitamin E helps regulate the amount of light that travels across the skin layers keeping excess radiation from the sun from damaging underlying cell parts of the epidermis.

Finally, this smoothie may not be complete without a few ounces of strawberries, which are rich in vitamin C and known for their anti-inflammatory purposes. With a body nourished with vitamin C, the skin is protected from inflammatory diseases and unexpectedly frequent attacks from external pathogens. Also, burns from UV radiations are blocked from the skin by vitamin C helping to retain moisture and keeping the skin fresh and clean all year long.

Preparation:

Now you know what this shine smoothie is composed of you can confidently prepare yours which, like every other smoothie, happens to be very easy and straightforward.

With a recap in the needed ingredients in case, the load of nutritional information gets overwhelming, below is a list for a quick view.

• 1 avocado, halved, peeled and pitted
• 1 juiced lime or lemon
• ½ cup of coconut milk
• 16 ounces chopped mango
• 16 ounces strawberries

Once these ingredients are made available, the smoothie is just a step away from being ready for consumption. All you need to do is add all the ingredients into a blender or food processor all at once and then blend until it is smooth and creamy.

Once it is creamy, it might be very thick. It’s up to you, depending on your preference, to leave it thick in a way that you could cut through it with spoons like a snack or soften it by adding more coconut milk or lime/lemon juice (as the case may be) until it meets your desired thickness. After this, your smoothie is ready for consumption. Serve and enjoy!

4. Coconut raspberry chia smoothie

One of the major complaints of people that are seeking flawless skin is that their skin is dry and broken. Fortunately, there are easy ways to have these conditions fixed. The irony is that most people focus only on external care when half the solution of broken and dry skin is within the body.

Consuming the right smoothies can help build a clear skin and for people with complaints of skin dryness, the coconut raspberry chia smoothie is one of the perfect options to choose from when trying to nurture a clear skin that glows naturally.

Coconut and chia seeds are known, from years of research, to be excellent sources of essential fatty acids that our body cannot produce and store within it. Essential fatty acids are usually healthy monounsaturated fatty acids that are unsaturated at the omega-3 and omega-6 carbons.

Although the omega-6 fatty acids are singular to proper cardiovascular functioning, the omega-3 counterparts facilitate the absorption of vitamins (especially vitamins A and E).

Also, these fatty acids are highly useful in keeping the external skin lubricated and often prevents skin dryness. Nevertheless, raspberries are included to supplement these essential fatty acids by providing a sufficient amount of vitamin C and vitamin E as well as beta-carotene that helps maintain skin tone.

Although the fatty acids in the coconut and chia seeds can lubricate the skin and keep it from dying off, broken skin is always susceptible to sunburns and evaporation of moisture, thereby causing injuries that may not heal soon enough, a primary symptom of scurvy. The introduction of raspberries would combat the chances of scurvy occurring by providing vitamin C needed to keep this disease away from the body and shielding the skin from excessive UV light.

Preparation:

The use of Coconut Raspberry Chia Smoothie in clearing up the skin and making it glow is limitless and would be an excellent option for people with dry skin who would like to add the consumption of clear skin smoothie to their natural skincare routine.

The ingredients needed to bring this smoothie to life and ready for consumption is not so hard to find. Below are the recommended ingredients and the respective quantities of each that is needed to make a yummy Coconut Raspberry Chia Smoothie.

• 4 tablespoon chia seeds
• 1 cup of water
• 2 cups of unsweetened coconut milk
• 2 cups of frozen raspberries
• 1/4 cup of coconut flakes

Usually, preparing this smoothie takes a longer time than a regular smoothie but the steps are still simple. The first thing you need to do a night before you prepare the smoothie is to pour one cup of water in a bowl, add the four tablespoons of chia seeds into the water, put in the fridge and allow to soak until the next day when you want to prepare the smoothie.

Once you are ready to prepare the smoothie, which is usually the next day, add two cups of coconut milk in the soaked chia seed which is still in the bowl, add the coconut flakes, and then the frozen raspberries. Blend them together at high speed until everything turns into one single unit of gel-like smoothie that is ready to be savored.

5. Detox glowing skin smoothie

Sometimes, the food we eat during holidays and times that we are away from our daily routine can play a huge role in setting us back from our mission of maintaining an ever-young skin.

Awful and health-depleting foods can show evidence of their consumption on the skin by depreciating their health, smoothness, and glow. This detox glowing skin smoothie is enriched with the right nutrients and antioxidants to help you detoxify from all the clogged up toxins introduced into the body by processed food while at the same time enhancing clear skin in a natural and sustainable way.

Detox smoothies for clear, glowy skin can be made from blueberries, green kales, spinach, greek yogurt, and pomegranates as its major ingredients. Its blueberries component makes for an excellent detox quality while clearing the skin of acne problems.

As little as one-half of a cup of blueberries, each day is enough to prevent premature aging. The antioxidant constituent of this fruit makes for powerful detoxification of toxins that are introduced into the body by drugs and processed foods. Also, blueberries are known sources of vitamins C and K.

Green kales are highly regarded because of their anti-inflammatory purposes which are owed chiefly to its vitamins A, C, and K. This helps to keep the entire skin of the body in good shape, including areas that are more likely to get bloated like the skin under the eyes and other areas that face more stress and strain.

Vitamin C, as we know, blocks the sun from smiting the skin and extracting the moisture within. On the other hand, vitamin K is needed to allow just the appropriate amount of sunlight to pass through the skin to enhance other internal body functions that help keep the entire system in perfect condition.

As long as the entire body is in perfect physiological condition, the skin is more likely to withstand the pressures that it faces from aging factors.

Spinach is unarguably a vegetable that is very beneficial to both the skin and the internal body systems. With it included as a recipe in this smoothie, the skin can leverage on its richness in vitamins B, C, and E to maintain a uniform tone around the whole body while improving the supply of blood to peripheral tissues. Its mineral nutrients are also crucial to the immune system.

With iron, potassium, and magnesium being some of its nutritional components, you can definitely tell that it is important for proper cardiovascular functioning. Good cardio means good blood flow, which in turn means internally fortified skin.

To support the blueberries in keeping the skin spotless, the greek yogurts are interesting skin cloaks that prevent the decoloration of skin as well as the fight against acne. Other than the decoloration and acne-fighting benefits of the greek yogurt, it is enriched with proteins that help with skin regeneration, maintain its firmness, and resists wrinkles.

Therefore, the greek yogurts help keep your skin clear, your complexion smooth, your skin firmer, and healthily regenerating to maintain a young look.

Polyphenol antioxidants that are found in pomegranates are impactful in neutralizing free radicals that are likely to attack the skin and cause reactions or general health challenges. These radicals promote uninterrupted blood flow around the whole body and to the skin, especially giving you the facial glow that beams into the soul of any observer.

Preparation:

Making this smoothie is something that virtually anybody can do with or without prior experience. The needed ingredients (including the primary ones mentioned above) includes the following:

• 1 finger of banana
• 1 cup fresh kale
• 1 cup of baby spinach
• 1 cup of pomegranate juice
• ½ cup of greek yogurt
• ½ cup of blueberries
• ½ cup water or ice cubes
• chia or flax seeds (optional)

Once all these ingredients are within your reach, you can put them all into a blender or food processor and blend them at high speed until everything is mixed and smooth. You can have it as a smoothie or juice. Depending on your preference, just add more water to the resulting smoothie to make it softer and juicy. If left for 30 minutes, the components of this smoothie sediment and you can mix them by stirring or shaking.

6. Lemon-thyme blueberry smoothie

Any outdoor workers or those living in sunnier climates are usually exposed to excess UV radiation from the sun. If you are frequently exposed to the sun because you are always outdoors, checking on projects, or just simply getting things done on a routine, taking care of your skin is not a negotiable proposition.

As natural skincare is an inside-out endeavor, the lemon-thyme blueberry smoothie is an excellent smoothie to clear up your skin and make it glow.

Although this may not be very familiar to the Kim Kardashians of the world, it has been observed to really help those getting their fingers dipped in work under the harshest weather conditions.

The lemon-thyme blueberry smoothie is certainly rich in vitamin C stemming from its citrus component, lemon. Lemon, according to the World’s Healthiest Food, contains over 30 percent of the recommended daily vitamin C intake in just a quarter of a cup.

Because you are always exposed to the sun, it is thoughtful to include a vitamin C-rich skin glowing smoothie in your natural skincare routine. Vitamin C is, unarguably, a sun blocker keeping the UV light from the sun from piercing the skin.

Other than the damages and chances of severe skin diseases like cancer, sunlight is the main cause of evaporation and it has the ability to extract moisture from virtually any surface. Unfortunately, the skin is not exempted from this troubling reality.

Lemon being included as a major player in the smoothie can help keep your skin safe, retain moisture, and combat environmentally induced aging.

Blueberries are not to be taken for granted as they most probably serve as a back-up source of vitamin C. Vitamin C cannot be more than enough if you intend to keep your skin clear and glowing. Moreover, excess vitamin C isn’t harmful since it is excreted from the body. Guess where they leave from — the skin.

Therefore, whether excess or not, you are keeping the skin in excellent form. Blueberries also supply vitamin K to the body. The use of vitamin K in maintaining clear skin has been seen in several studies. Its affinity to UV light allows a regulated amount of sunlight to penetrate the skin for physiological purposes.

Since the body needs the sunlight to maintain homeostasis and vitamin C is an agent that blocks it, vitamin K is, therefore, playing an important role in transporting the right amount of this needed rays across the body’s first defense.

Thyme, of course, is an essential part of this clear skin smoothie for interesting reasons. Thyme (Thymus vulgaris) is a herb that has several uses including anti-inflammatory, antioxidant, antimicrobial, and antiseptic uses.[9]

If there is a part of the body that needs to be protected from inflammation, microbial attacks, and growth, it would be the skin. Including thyme in this smoothie was a well-thought-out initiative. The antioxidants in Thymus helps to deactivate free radicals that could cause reactions on the skin while promoting physiological processes. Its antiseptic property helps keep the skin in good shape, smooth, clear, and glowy by creating an environment that is unsuitable for the growth of microorganisms around the skin.

Most times, you may need to include chia seeds as an ingredient to this smoothie for some health reasons. Chia seeds, according to studies, reduces lipid accumulation in the system and also facilitates stress resistance.[10] These qualities of chia seeds, irrespective of its minerals and vitamins, can help keep the skin’s health afloat for a very long time.

Stress, as we know, is a major cause of aging, and lipid accumulation can be the cause of excessively oily skin. Including the chia seeds in this smoothie makes it an excellent recipe for clear and glowing skin.

Preparation:

If you are really concerned about keeping your skin clear off acne and every other trouble, not neglecting its shine, you are most likely going to be interested in how you can prepare this smoothie. Although it is not difficult to put together, the ingredients can get a little hazy to newbies. To make it easier, below is a list of the required ingredients and the right amount to prepare the lemon-thyme blueberry smoothie.

• 1 banana
• 1 cup of frozen blueberries
• ½ a lemon, juiced
• 2 teaspoons of fresh lemon zest
• ⅛ teaspoon fresh minced thyme
• 1 tablespoon of honey
• 1 tablespoon of chia seeds
• 1 ½ cups unsweetened almond milk

Once you have all these ready, you can put them all together into a blender and whirl at high speed until they mix and smoothen out.

Conclusion

Let us know in the comments which smoothie is your favorite or let us know about an even better combination!

Building a healthy skin that is clear and glowing is not always as difficult as people think. As a matter of fact, it only takes a good natural skincare routine to achieve. The most important thing to know is that your skin look is built sustainably from the inside and out.

Whatever is going on within your body will be reflected on the skin. Therefore, you must eat well, stay hydrated, and have a good daily skincare routine.

When organizing a skincare routine, nonetheless, you need to include smoothies to clear up your skin and make it glow. Because smoothies are mostly made from vegetables and fruits, they are excellent options to improve the condition of your skin naturally.

Fruits and vegetables provide several nutrients that directly and indirectly affect the look of your skin, which springs up from the improved function of internal organs.

Smoothies are perfect for developing strong immune systems and giving skin a constant supply of nutrients required to support its health and appearance.

References

1. DeWeerdt S. The edible skincare diet. Nature. 2018 Nov;563(7732): S94-S95.
2. Tan KW, Graf BA, Mitra SR, Stephen ID. Daily Consumption of a Fruit and Vegetable Smoothie Alters Facial Skin Color. PLoS One. 2015 Jul 17;10(7)
3. Vollmer DL, West VA, Lephart ED. Enhancing Skin Health: By Oral Administration of Natural Compounds and Minerals with Implications to the Dermal Microbiome. Int J Mol Sci. 2018 Oct 7;19(10).
4. Thiele JJ, Ekanayake-Mudiyanselage S. Vitamin E in human skin: organ-specific physiology and considerations for its use in dermatology. Mol Aspects Med. 2007 Oct-Dec;28(5-6):646-67
5. Fryer MJ. Evidence for the photoprotective effects of vitamin E. Photochem Photobiol. 1993 Aug; 58(2):304-12.
6. Schröder JM. Seeing Is Believing: Vitamin A Promotes Skin Health through a Host-Derived Antibiotic. Cell Host Microbe. 2019 Jun 12;25(6):769-770.
7. Kim S, Jang JE, Kim J, Lee YI, Lee DW, Song SY, Lee JH. Enhanced barrier functions and anti-inflammatory effect of cultured coconut extract on human skin. Food Chem Toxicol. 2017 Aug;106(Pt A):367-375.
8. Coulston AM, Boushey C, Ferruzzi M. Nutrition in the Prevention and Treatment of Disease. Academic Press. 2013. p. 818. ISBN 9780123918840.
9. Lorenzo JM, Mousavi Khaneghah A, Gavahian M, Marszałek K, Eş I, Munekata PES, Ferreira ICFR, Barba FJ. Understanding the potential benefits of thyme and its derived products for food industry and consumer health: From extraction of value-added compounds to the evaluation of bioaccessibility, bioavailability, anti-inflammatory, and antimicrobial activities. Crit Rev Food Sci Nutr. 2019;59(18):2879-2895.
10. Rodrigues CF, Salgueiro W, Bianchini M, Veit JC, Puntel RL, Emanuelli T, Dernadin CC, Ávila DS. Salvia hispanica L. (chia) seeds oil extracts reduce lipid accumulation and produce stress resistance in Caenorhabditis elegans. Nutr Metab (Lond). 2018 Nov 26;15:83.