Healthy Skin: Glow Up with Good Diet and Clean Juice
Did you know that the secret to a flawless complexion might be hiding in the food you eat? That’s right! One major key to healthy, radiant skin lies not only in your skincare routine but also in your diet.
Research shows that because your skin is technically an organ and part of your body, you can’t rely on topical cleansers, oils, moisturizers and serums alone.
Nourishing your body with wholesome, nutrient-dense foods can greatly contribute to the foundation of a glowing complexion.
Your skin is made up of proteins, lipids, and other essential nutrients that work together to maintain its structure, elasticity, and overall health (1). The foods you consume play a vital role in providing your skin with these protein, lipid and nutrient building blocks it needs to thrive, as well as antioxidants and other protective compounds that help combat environmental stressors and promote a youthful appearance (2).
Here are five incredible foods that can work wonders for your skin.
Table of contents:
- What Counts as Physical Activity?
- Benefits of Physical Activity for Physical Health
- Benefits of Physical Activity for Mental Health
5 Nutritional Foods to Help Nourish Healthy, Radiant Skin
Avocado
Get ready to guac your way to glowing skin with this creamy, dreamy superfood. Avocados are loaded with healthy fats that help moisturize your skin from within, while vitamins E and C work together to help protect your skin cells and promote collagen production for a firm, youthful complexion. Avocados help provide great “skin fuel,” as they contain healthy fats and vitamins that your skin needs to repair itself and grow.
Berries
Delicious, nutritious–who doesn’t like berries? These antioxidant powerhouses fight free radicals which can contribute to aging skin. Berries help promote youthful-looking skin, but they are also high in fiber, can help fight inflammation and can help keep your arteries clean, making them a great food for healthy skin, and your overall body. (3)
Tomatoes
These juicy, red delights contain lycopene, an antioxidant that help support your skin’s natural defenses. In one study, lycopene also led to a “significant increase in MED, skin thickness and skin density.” (4) Don’t skip the tomatoes into your next salad or sandwich and enjoy their delightful taste and potential skin-loving benefits!
Leafy Greens
Kale yeah! Leafy greens like spinach, kale, and Swiss chard are loaded with vitamins A, B, C, and K, which can help promote new skin cell production. Vitamin C in particular, is a potent antioxidant, which helps protect against free radical damage that can lead to dark circles and premature signs of aging. (5)
Nuts and Seeds
Go nuts for healthy skin with these crunchy, nutrient-dense snacks, now available at select Clean Juice locations. Many nuts contain a robust profile of proteins, healthy fats, vitamins and minerals. Not only are minerals like zinc helpful in promoting skin cell growth, but vitamin E, which is a fat-soluble antioxidant, helps fight free radical damage and inflammation that contribute to skin aging. (6)
Non-Dietary Keys to a Healthy-looking Skin
When it comes to achieving healthy, radiant skin, there’s no one-size-fits-all solution. However, by incorporating a few key habits into your daily routine, you can help your skin look its best.
1. Hydrate, hydrate, hydrate! Drinking plenty of water throughout the day helps to flush out toxins, plump up your skin cells, and keep your skin looking fresh and dewy.
2. Get your beauty sleep! Aim for 7-9 hours of quality shut-eye each night to allow your skin to repair and regenerate itself, leaving you with a well-rested, glowing complexion.
3. A consistent skincare routine is a great way to show your skin some love. Cleanse, moisturize, and protect your skin daily to keep it looking its best. Don’t forget the mineral based sunscreen!
4. Manage stress through relaxation techniques like meditation, deep breathing, or yoga. Try and keep things in perspective as well as remembering what you are grateful for to help you de-stress. When you’re less stressed, your skin looks more radiant and youthful.
Superfood Toppings that Help Skin Stay Healthy and Vibrant
At Clean Juice, we’ve got dozens of menu options to choose from that include the 5 foods listed at the start of today’s newsletter including our guest favorite The Avocado Toast, The Loaded Avocado Toast, The Protein Toast, several of our sandwiches and wraps that have tomatoes, and dozens of fresh juices and smoothies that contain berries or leafy greens. But what about some of the superfoods add-ons we have available–which of these are the best for helping your skin stay healthy and vibrant?
Goji Berries: Unleash the power of goji berries for a radiant complexion. These tiny, nutrient-packed fruits are renowned for their high levels of antioxidants and Vitamin C, which aid in the fight against aging by protecting the skin from oxidative stress. Incorporating goji berries into your diet can help promote collagen production, ensuring your skin remains firm and youthful. A sweet, tangy addition to any salad or acai bowl, goji berries are your skin’s best friend for warding off the signs of aging.
Chia Seeds: Hydrate and heal your skin with chia seeds, the superfood that packs a massive nutritional punch. Rich in omega-3 fatty acids, chia seeds help provide deep moisturization for your skin from the inside out. The antioxidants found in chia seeds also help combat inflammation and promote smoother, more resilient skin. Add a sprinkle of chia seeds to your smoothie or acai bowl for a daily boost of skin hydration and protection.
Hemp Seeds: Elevate your skin health with hemp seeds. These small but mighty seeds are loaded with omega-3 and omega-6 fatty acids, contributing to stronger, more supple skin. Hemp seeds also contain gamma-linolenic acid, a powerful anti-inflammatory that helps with skin growth and new cell generation, reducing acne and keeping your skin smooth. Power up your smoothie or acai bowl with hemp seeds for some extra skincare love.
Walnuts: Unlock age-defying beauty with walnuts. These crunchy nuts are not only tasty but are also rich in anti-inflammatory omega-3 fatty acids, which help protect your skin against UV damage, reduce skin inflammation, and promote a smoother, more even complexion. Walnuts are also a good source of antioxidants and zinc, critical for repairing skin damage and keeping the skin’s barrier strong, and they make for a great addition to a salad or acai bowl.
Coconut Chips: A guest favorite add-on to many of our acai bowls, coconut chips are abundant in medium-chain fatty acids and lauric acid, known for their antimicrobial properties, which can help in reducing acne and infections. The hydrating properties of coconuts keep your skin moist and soft.
Maca: Invigorate your skin with maca, a root known for its unique nutritional profile. Maca is rich in vitamins and minerals that support skin clarity, including Vitamin C, zinc, and iron. These nutrients help reduce skin inflammation, promote healing, and maintain the skin’s elasticity. Adding maca to your fresh juice or smoothie can lead to a more vibrant, youthful complexion and an overall boost in skin health.
Turmeric: Brighten your skin naturally with turmeric. This golden spice is celebrated for its anti-inflammatory and antioxidant properties, thanks to curcumin, its active compound. Turmeric can help lighten hyperpigmentation, reduce redness, and fight signs of aging, promoting a smooth, even skin tone. Incorporate turmeric into your next fresh juice for a powerful, natural way to enhance your skin’s health and appearance.
Sources:
- (1) WebMD: An Overview of the Skin
- (2) The New York Times: How Your Diet Affects Your Skin
- (3) Healthline: 11 Reasons Why Berries Are Among the Healthiest Foods on Earth
- (4) PubMed: The effect of tomato and lycopene on clinical characteristics and molecular markers of UV-induced skin deterioration: A systematic review and meta-analysis of intervention trials
- (5) Shape: Kale Benefits for Skin That’ll Convince You to Chug a Green Juice
- (6) BetterHealth: Nuts and Seeds
Disclaimer: The information presented here is for educational purposes only and is in no way intended as a substitute for medical counseling. Consult your doctor before using any health treatment, including natural remedies, and tell your doctor if you have a serious medical condition or are taking any medications.
If you’re unsure whether physical activity would be a healthy addition to your wellness routine, ask your doctor if any of your health details might make physical activity unsafe for you.
The History of The Acai Bowl
Ever wondered where the tasty phenomenon of the acai bowl began? Let’s take a journey to the heart of the Amazon in Brazil. Indigenous tribes including the ribeirinhos people have been enjoying the goodness of acai berries for centuries, smashing them into a thick paste for a hearty breakfast porridge. And to clarify, the Acai Berry is technically not a berry but a drupe, a pitted fruit similar to an olive which grows on the acai palm. For years, local tribes traded acai up and down rivers in exchange for other foods and goods.
Fast forward to the early 1980s and 90s, and the acai traveled to larger Brazilian cities of Rio de Janeiro and São Paulo where it became popular with mixed martial artists and volleyball players, before making its US debut in Hawaii and California where the nutritious delight was reinvented. Acai fruit doesn’t travel well unless frozen, so the original acai porridge was transformed into a refreshing cold smoothie bowl, adorned with fresh fruit and crunchy granola. Voila! The iconic acai bowl was born, offering a delicious twist on a traditional Amazonian favorite.
Benefits of the Acai bowl
Antioxidant Powerhouse: Acai bowls help fuel your body with a burst of antioxidant goodness. Loaded with anthocyanins, acai berries can help combat oxidative stress and inflammation, promote radiant skin, and contribute to a resilient immune system and overall well-being.A Nutrient Oasis: With a rich blend of vitamins A, C, and E, along with fiber, potassium, and healthy fats, these bowls can support digestion, heart health, and sustained energy levels, helping you stay fueled for whatever life throws your way.
Brain Nourishment: Elevate your cognitive game with acai bowls’ brain-loving compounds called anthocyanins. Regular consumption may enhance memory, concentration, and mental clarity, ensuring you stay sharp and focused throughout the day.
Indulging in an acai bowl not only tantalizes the taste buds but also nourishes the body and mind, leaving you feeling happy, healthy, and ready to tackle whatever the day brings.
Clean Juice Guests’ Favorite Acai Bowls
1. The Berry BowlYour most popular Clean Juice acai bowl is The Berry Acai Bowl, which features acai blended with strawberries, blueberries, and bananas, then topped with fresh fruit and crunchy granola. It’s a sweet and tangy flavor explosion!
2. The Nutty Bowl
Guests ordered The Nutty Bowl second most, which has a more savory profile. The Nutty Bowl contains blended antioxidant-rich acai with almond butter and cacao nibs, then top it with banana, granola and coconut flakes for a nutty, chocolatey delight.
Indulge in a vibrant symphony of flavors with our Dragon Fruit Bowl. Crafted with organic acai, banana, pineapple, and dragon fruit, this bowl is bursting with tropical goodness. Topped with organic coconut oil, almond milk, granola, coconut chips, chia seeds, and goji berries. Dang, I’m about to order one right now.
Disclaimer: The information presented here is for educational purposes only and is in no way intended as a substitute for medical counseling. Consult your doctor before using any health treatment, including natural remedies, and tell your doctor if you have a serious medical condition or are taking any medications.