It may sound cliché but beautiful skin really does start from within. Try this great tasting, simple to make smoothie packed full of skin boosting goodness.
Green leafy vegetables are high in skin loving vitamins A, K & C.
A fresh smoothie or juice each day is one of the easiest ways to up the ante on your vitamin intake. This recipe has been specifically created to improve the condition of your skin. As we learnt from How to get glowing skin from within - vitamins A, C & K are best for healthy, radiant skin.
Blend vs Juice
They are both good for you – juicing extracts all the fibre whereas blending does not. If making at home, I prefer to blend as it is quicker and easier to clean up. If you wish to make the recipe below as a juice simply double the quantities, leave out the walnuts (they won’t juice) or stir in ground walnuts at the end.
Beauty Boosting Smoothie Recipe
| 1/4 wedge 1 whole 2 large handfuls 1 large 1 small handful 1 small handful 1 cup | rockmelon kiwifruit spinach leaves carrot mint leaves walnuts coconut water or water |
- Remove skin and stalks.
- Roughly chop or tear into blender size chunks.
- Add the softer ingredients to the blender first so there is a liquid base.
- Introduce a little coconut water if needed to pulp until smooth.
- Pour into glass and enjoy!
Handy Facts:
The ingredients above have been selected for their high vitamin content, year round availability and consistent pricing in store. You may substitute as desired from any of the vitamin rich foods listed on my glowing skin from within post. It really is a matter of personal taste and preference.
Here’s why I have chosen each:
Here’s why I have chosen each:
Rockmelon - A & C
 | Rockmelon contains more vitamin A than any other fresh fruit; it is 2nd to kiwifruit in vitamin C content and adds a nice sweetness and liquid consistency to the mix. |
Kiwifruit - C
 | One kiwifruit has the same amount of vitamin c as a large punnet of strawberries and nearly twice as much as one orange. |
What about blueberries? 1 cup blueberries is equivalent to 20% vitamin c value found in one kiwifruit. If using berries, it is better to use fresh as they lose ½ their nutritional value when frozen.
Spinach - A, K & C
 | Kale does have a slightly higher vitamin content, but I’ve chosen spinach as I find kale can make the taste quite bitter. You can use frozen spinach also as it has an even higher nutritional value than raw. |
Carrot - A
 | Carrot is one of the best sources of beta-carotene and adds a nice earthy sweetness to the mix. |
Mint - flavour
 | A small handful of mint does contain a good dose of vitamin A but it really is all about the flavour. |
Coconut Water
 | I prefer coconut water to water as it contains electrolytes and adds a little sweetness to the flavour. |
Walnuts - Omega 6 & 3
 | Although not high in vitamins, walnuts make a great addition, particularly if you have dry skin. Walnuts are one of the richest nut sources of Omega 6 & 3 fatty acids which you can learn more about here. They also add a nice texture to the drink. |
Happy blending! Let me know if you have any other suggestions or questions. I’d love to hear what you think.
