D id you know that your body’s largest organ is your skin? Our skin acts as a total-body protective shield, letting in or keeping out everything from nutrients to toxins. Of course, we can’t always control what crosses our skin’s barrier. For example, spending loads of time outdoors in a warm climate means the potential for sun damage, and living in a city exposes you to extra air pollutants (yuck!). But you can take charge of your health and help your skin heal itself by nourishing it properly. Skin issues like psoriasis, acne, and wrinkles are ways that your body expresses its internal needs, and you can treat them nutritionally by packing your diet full of nutrient-rich skin boosters. Grab the ingredients in this chapter and blend your way to beautiful skin—from the inside out!
When we’re young, our body is constantly producing collagen, the fibrous protein that connects skin, bone, tendons, muscles, and cartilage. It’s the glue that keeps our skin tight and youthful. Collagen proteins give our bodies strength and structure and contribute to the replacement of dead skin cells. Even though it’s the most abundant protein in our bodies, collagen production slows around age 40, and after menopause, it declines even faster.
So much for 40 is the new 30, right?
Fortunately, there are collagen-boosting foods that can combat this drop-off such as kale, avocados, mangoes, spinach, fruits, and nuts. Delicious ways to get these foods into your diet include the Cocoa Glow Skin Smoothie and the Saving Face Smoothie Bowl . By incorporating these skin-loving nutrients into your daily diet and drinking plenty of water, you can help your skin look years younger.
We’ve gotta say this up front: There are three major enemies of healthy, glowing skin. We call them the three S ’s of skin damage: processed sweets, smoking, and sun. This may sound like a broken record, but we urge you to avoid these like the plague! No amount of nutrient-rich superfoods can combat the collagen damage that a sun-worshipping or smoking habit incurs, and while we understand that it’s tough to quit, we promise it’s worth the effort.
Processed sweets may feel like comfort foods, but trust us, they are not your skin’s friend. A diet high in sugar makes collagen dry and weak. That means those 3 o’clock cookies or afternoon candy bars should be kicked to the curb. The good news: Eliminating processed sugar from your diet does much more than help your skin. It’ll give you more energy too! Once you decide to detox from processed sweets, it takes about 10 days for sugar cravings to end, and until then, you can swap your candy habit for natural sweets like raspberries and orange slices. When a recipe calls for a touch of sweetness, maple syrup can add a little nutrition to your dish! It contains significant levels of essential vitamins and minerals such as manganese, riboflavin, zinc, and potassium. In addition, maple syrup contains antioxidants—54 different polyphenols—many like those found in berries, tea, and flaxseeds.
Smoking is a tough addiction to overcome, but it is one of the easiest ways to age skin prematurely. The chemicals in tobacco damage your skin’s collagen and elastin. Nicotine, for example, narrows blood vessels in the outer layers of skin, decreasing the delivery of nutrients and oxygen. In other words, it’s doing nothing for your complexion, and even more importantly, it dramatically increases your risk of heart disease and a myriad of cancers. There are many products and programs to help you quit, such as nicotine gum, nicotine patches, medically supervised smoking cessation programs, and even support groups.
Sun exposure is another surefire way of damaging collagen production. We know it’s tempting to lie out by the pool or spend all day on the beach, but exposing your skin to ultraviolent rays causes rapid collagen breakdown (not to mention that it increases your risk of melanoma). Remember to wear a hat (there are lots of cute options) and load up on sunscreen (at least 30 SPF) to keep your skin looking youthful long term. And don’t even think of going near a tanning bed!
Nourish your skin from the inside with these top foods that give your skin the nutrients it needs to stay fresh. Here are some of the nutrients your skin loves the most:
ANTHOCYANIDINS: Found in blackberries, blueberries, cherries, and raspberries
PROLINE: Found in egg whites, meat, cheese, soy, and cabbage
VITAMIN C: Found in oranges, strawberries, bell peppers, and broccoli
VITAMIN A: Found in sweet potatoes, carrots, and dark leafy greens
COPPER: Found in shellfish, nuts, red meat, and some drinking water
For most skin issues, there’s an underlying problem such as poor nutrition or environmental causes. It can be easy to give up and blame your skin problems on age or irreversible damage, but the truth is that you can be proactive about having healthier skin.
Ah, wrinkles, those pesky little reminders that we don’t live forever. It’s true that our bodies produce less collagen as we age, but there are ways we can prevent wrinkles from developing. For example, sun damage, smoking, and even dehydration speed up wrinkle growth. The key is to stay away from ultraviolent rays, lose the cigarettes, and drink plenty of water—and check out the amazing, antioxidant-packed Gotta Glow Puree , which combines asparagus, fennel, kale, and spinach. Other wrinkle-fighting foods include tomatoes, berries, green tea, nuts, yogurt, and avocados. Bone broth has recently become a hot nutrition trend. Our ancestors drank bone broth as a means of using every part of an animal. Simmering the bones and ligaments in water releases beneficial compounds like collagen, proline, glycine, and glutamine. Collagen helps form elastin within the skin and helps you keep a youthful glow.
For you lucky ones, acne is ancient history. Remember the embarrassment of those teenage breakouts? For others, acne continues into adulthood. Acne is mainly triggered by hormonal imbalances like those caused by PMS and stress, but it can also be a sign of poor nutrition. These factors cause the overproduction of sebum, the natural skin oils that transport dead skin cells to the surface. When sebum rises, pores get clogged and acne forms. No matter what your age, if you’re dealing with or trying to prevent a breakout, eat plenty of walnuts, salmon, avocados, and flaxseed oil, which contain omega-3s. Omega-3s help clear up inflammation, a major contributor to acne. Also eat fruits and vegetables high in beta-carotene, such as carrots, cantaloupes, and sweet potatoes. Our bodies convert beta-carotene into vitamin A, a key vitamin that clears up skin and keeps it healthy.
According to the Mayo Clinic, more than three million people suffer from psoriasis each year. It’s the not-so-glamorous skin disorder in which the immune system produces skin cells too quickly. Typically, our skin regenerates every 21 to 28 days, but for people with psoriasis it can take only 2 to 6, causing a rash. Triggers include infections, stress, and even common colds. Psoriasis is an inflammatory disease; therefore, following an anti-inflammatory diet can be a huge help in preventing and treating this stubborn condition. Anti-inflammatory foods such as flaxseeds, olive oil, pumpkin seeds, and walnuts are excellent sources of omega-3 fatty acids.
Feeling dried out? A common misconception is that skin needs oils or lotions to feel smooth and hydrated. In reality, the biggest reason you might experience dry skin is that you’re dehydrated, so make sure to fill up on water throughout the day. Your environment (cold weather, winter winds) or day-to-day habits (taking too-hot showers) could also be drying out your skin. To prevent this, make your shower water a little cooler. Also, be sure you’re eating plenty of omega-3s, which help your skin lock in moisture. Flaxseed is an excellent source of omega-3s and can be added to virtually any soup or smoothie.
These days, flaxseeds are everywhere! You can’t turn around in a supermarket without seeing them. But flaxseeds have been harvested long before we deemed them a superfood. Starting about 6,000 years ago in the Mediterranean and India, flax has been used for a variety of purposes, including making paper, linen, and linseed oil for paints and varnishes.
Flax is also an incredible food source. Though each seed is smaller than a grain of rice, flax packs a nutritional punch. These seeds are fiber rich and loaded with omega-3s, which detoxifies the body and promotes healthy skin and hair. They’re also virtually tasteless, which means you can add them to any soup or smoothie to receive their fantastic benefits.
Flaxseeds grow on a beautiful five-petaled purple flower. The plant can get up to 47 inches high and tolerates many soils and climates throughout the world, including those in China, Russia, Canada, and most regions of the United States. That means you can probably grow it right in your backyard.
Whole flaxseeds have a tough exterior, making them difficult to digest, and will pass through the digestive system without releasing all of their amazing nutritional benefits. Ground flaxseeds (also called flax meal) are more efficiently absorbed by the body. Store-bought flax meal has a short shelf life, so buy flaxseeds whole and grind them as needed in a coffee or spice grinder. Store them in the refrigerator to maintain freshness.
You don’t have to eat flaxseeds to get their benefits—grind ’em, then mix them with essential oil and use as a natural skin moisturizer.
You might have heard lately about the miracle of micronutrients, the water-and fat-soluble vitamins and minerals found in foods like root vegetables, legumes, and, of course, flax! The benefits of consuming micronutrients include healthy skin and more energy, and they can help you stay fuller longer too. Add a pinch of flaxseeds to any of the soups and smoothies in this book—or any meal, for that matter—and you’ll feel healthier, happier, and more vibrant.
REDUCE HIGH BLOOD PRESSURE
One in three Americans has high blood pressure, according to the Centers for Disease Control and Prevention. That’s about 68 million people! The good news is that, according to the American Heart Association, flax and flaxseed oil can help fight high blood pressure due to flax’s alpha-linolenic acid content.
FIGHT DEPRESSION
A study done at the Japanese National Center for Biotechnology Information found that foods rich in omega-3, such as flaxseeds, play a critical role in fighting depression. Flaxseeds help stabilize the function of our central nervous systems, creating a whole slew of benefits, including fewer depressive disorders.
BEAT CHOLESTEROL
Whether we’re victims of unfortunate genetics or eat too much junk food loaded with saturated fat (or both), cholesterol can clog our arteries, leaving us susceptible to a heart attack or stroke. Eating flaxseeds has been shown to help reverse high cholesterol. Why not sprinkle a few into every meal?
MAKES 1 SERVING
Rich in vitamins A, B6 , and C, folate, iron, and selenium, grapes can tone and treat wrinkles and age spots. It’s why adding grapes (and maybe a glass of wine or two) to your regular diet is great for your skin.
1 cup unsweetened cashew milk
1 cup spinach
1 banana
½ cup frozen red seedless grapes
2 tablespoons almond butter
1 tablespoon ground flaxseeds *
In a blender, combine the cashew milk, spinach, banana, grapes, almond butter, and flaxseeds. Blend until the desired consistency is reached and enjoy!
Per serving: 426 calories, 24 g fat (2.5 g saturated fat), 50 g carbohydrates, 28 g sugar, 90 mg sodium, 9 g fiber, 10 g protein
* Flaxseeds are sold either whole or ground (also called flax meal). Although whole seeds have a longer shelf life, you will need to grind them yourself before adding them to a smoothie. Buy ground flax for quicker prep times.
MAKES 1 SERVING
You won’t necessarily taste the kale in this smoothie, but its high vitamin C content helps your body make the collagen required for skin strength and smoothness. Kale is also high in copper, a mineral that increases the production of melanin, a pigment that helps protect your skin from the sun. Combine that with the powerful antioxidants in the cacao and fruit, and you’ve got a deliciously healthy, skin-loving treat!
1 cup chopped kale
½ cup unsweetened almond milk or coconut water
½ cup blueberries
½ cup chopped pineapple
2 tablespoons unsweetened cacao powder or unsweetened cocoa powder
1 tablespoon natural nut butter
1 tablespoon ground flaxseeds (optional)
In a blender, combine the kale, almond milk or coconut water, blueberries, pineapple, cacao or cocoa powder, nut butter, and flaxseeds (if using). Blend until the desired consistency is reached. Serve over ice, if preferred.
Per serving: 362 calories, 17 g fat (5 g saturated fat), 44 g carbohydrates, 16 g sugar, 177 mg sodium, 14 g fiber, 15 g protein
MAKES 2 SERVINGS
Like a face mask in a glass, this drink’s loaded with the nutrients to hydrate and nourish your epidermis with healthy fats and B vitamins. At more than 80 percent water, this juicy melon flushes toxins to keep your complexion clear, while oranges supply a vitamin C payload to fuel collagen production.
1 cup chopped watermelon
1 banana
1 small avocado
1 orange, peeled and chopped
Handful of ice
In a blender, combine the watermelon, banana, avocado, orange, and ice. Blend until the desired consistency is reached and enjoy.
Per serving: 534 calories, 30 g fat (4.5 g saturated fat), 71 g carbohydrates, 37 g sugar, 19 mg sodium, 20 g fiber, 7 g protein
MAKES 1 SERVING
This refreshing concoction is an aesthetician’s dream: vitamin C, plumping potassium, skin cell–regenerating copper, and plenty of H2 O.
3 cups chopped honeydew melon
1 small green apple, peeled and sliced
1 cup spinach
1 fresh or frozen banana
2 kiwifruit
In a blender, combine the melon, apple, spinach, banana, and kiwifruit. Blend until smooth and serve.
Per serving: 454 calories, 2 g fat (0 g saturated fat), 115 g carbohydrates, 84 g sugar, 113 mg sodium, 15 g fiber, 7 g protein
One kiwifruit provides 100 percent of your daily vitamin C needs! This is critical for collagen synthesis and keeping the skin firm. Kiwis also have vitamin E, which helps reduce fine lines and wrinkles as well as the effects of ultraviolet radiation on the skin.
MAKES 1 SERVING
The secret ingredient in this smoothie is actually . . . parsley! Loaded with vitamins A, B, C, and K and the minerals iron and potassium, parsley helps reduce under-eye bags and darkness, and it speeds up the healing process of wounds and wrinkles. Romaine lettuce is also a sneaky way to get additional vitamins A and C, which build firm, healthy skin and prevent acne and inflammation.
1 cup coconut water
1 cup spinach or kale
3 leaves romaine lettuce
1 small lemon, peeled, seeded, and chopped
1 small pear, cut into pieces
½ cup frozen pineapple
4 sprigs parsley
2 tablespoons ground flaxseeds
In a blender, combine the coconut water, spinach or kale, lettuce, lemon, pear, pineapple, parsley, and flaxseeds. Blend until the desired consistency is reached and serve.
Per serving: 287 calories, 6 g fat (0.5 g saturated fat), 59 g carbohydrates, 37 g sugar, 68 mg sodium, 14 g fiber, 6 g protein
Parsley is a natural breath freshener. It reduces the odor of garlic breath when chewed fresh. This is due to parsley’s high chlorophyll levels. The best way to keep fresh parsley sprigs is to wrap them in damp paper towels, place in a sealed zip-top bag, and refrigerate.
MAKES 1 SERVING
Coconut water is not only totally delicious, it’s an excellent source of magnesium and potassium, keeping you and your skin well hydrated. And since research shows that people who eat vitamin C–rich foods have fewer wrinkles and skin problems than those who don’t, we’ve loaded this smoothie with free radical–fighting strawberries, mangoes, oranges, and nectarines.
1 cup coconut water
1 navel orange, peeled and chopped
1 cup fresh or frozen nectarine slices
1 cup chopped carrots
1 cup fresh or frozen mango chunks
1 cup fresh or frozen strawberries
In a blender, combine the coconut water, orange, nectarine, carrots, mango, and strawberries. Blend until the desired consistency is reached and enjoy!
Per serving: 373 calories, 2 g fat (0.5 g saturated fat), 92 g carbohydrates, 69 g sugar, 136 mg sodium, 15 g fiber, 7 g protein
Not only is frozen fruit cheaper, but according to the International Food Information Council, frozen fruit has just as much if not more nutritional value as fresh fruit. Fruits such as blueberries and strawberries are picked at their peak of freshness, then cleaned, packed, frozen, and sent right to the store. Fresh fruit often goes bad within days. Frozen fruit, however, lasts for months in the freezer. In addition, you don’t have to wash and cut frozen fruit, which saves you time!
MAKES 2 SERVINGS
We love a good smoothie bowl! This one layers thick Greek yogurt with fruit, coconut, avocado, and spinach. Popeye knew what he was doing—the vitamin A in spinach helps retain moisture in the epidermis, combating psoriasis, keratinization, acne, and even wrinkles! It also helps skin repair itself and prevents dry, flaky skin.
1 cup spinach
1 small banana
½ avocado
½ cup sliced strawberries + additional for topping
½ cup blueberries + additional for topping
½ cup unsweetened almond milk (or more for a thinner consistency)
½ cup plain 2% Greek yogurt *
TOPPINGS
2 tablespoons slivered almonds
2 tablespoons shredded coconut
Small handful of berries
In a blender, combine the spinach, banana, avocado, ½ cup strawberries, ½ cup blueberries, almond milk, and yogurt. Blend until all ingredients are well incorporated, then pour into a bowl. Top with the almonds, coconut, and a few berries.
Per serving: 559 calories, 32 g fat (10 g saturated fat), 59 g carbohydrates, 30 g sugar, 155 mg sodium, 17 g fiber, 18 g protein
* Greek yogurt contains fewer carbohydrates, less sugar, and more protein than regular yogurt. Greek yogurt is also easier to digest than regular yogurt because the liquid whey (milk protein) has been separated out, giving it its thicker, creamier consistency.
If you’re vegetarian, you may be deficient in vitamin B12 , which is mainly found in animal products. Greek yogurt is a healthy, easy way to get B12 .
MAKES 4 SERVINGS
Tomatoes contain a phytochemical called lycopene, which your body requires but does not produce—and it’s an important carotenoid that fights free radicals and promotes skin firmness, elasticity, and smoothness. Cooking tomatoes actually concentrates the amount of lycopene, making it a more powerful antioxidant.
1 head garlic
14 Roma (plum) tomatoes, halved lengthwise
3 medium yellow onions, halved lengthwise
1½ tablespoons olive oil
Salt and ground black pepper
2½ cups water
1 cup unsweetened almond milk
1 tablespoon pure maple syrup
2 teaspoons paprika
2 teaspoons dried basil
1 teaspoon dried oregano
1. Preheat the oven to 400°F. Peel the outer skin from the entire garlic head. Cut the top of the garlic head off, exposing the tops of the cloves.
2. On a parchment-lined baking sheet, arrange the tomatoes, onions, and garlic, cut sides up. Drizzle with the oil and season to taste with salt and pepper.
3. Bake for 1 hour, checking to make sure that the garlic and onions do not burn. Remove the baking sheet from the oven and set it on a rack. When cooled, peel the garlic cloves.
4. In a large blender, combine the tomatoes and onions with their juices from the baking sheet, 7 of the peeled roasted garlic cloves, the water, almond milk, maple syrup, paprika, basil, and oregano. Puree until smooth.
5. Transfer the pureed soup to a large saucepan over medium heat and heat through before serving.
Per serving: 153 calories, 7 g fat (1 g saturated fat), 23 g carbohydrates, 13 g sugar, 139 mg sodium, 5 g fiber, 4 g protein
MAKES 4 SERVINGS
Carrots give any dish a pop of color and satisfying crunch, but they’re also great for keeping skin super vibrant. Our bodies convert the beta-carotene in carrots into vitamin A, which repairs skin damage and protects against harsh UV rays. Prevent premature aging with a diet full of bright orange skin savers.
3 tablespoons canola oil
2 teaspoons curry powder
8 large carrots, chopped
5 ribs celery, chopped
1 medium onion, chopped
5 cups low-sodium vegetable broth
Salt and ground black pepper
1. In a large saucepan over medium heat, warm the oil and curry powder. Stir for 2 minutes. Add the carrots, celery, and onion. Cook for about 10 minutes, stirring frequently.
2. Stir in the broth and bring to a boil. Reduce the heat and simmer for about 12 minutes, or until the vegetables are very tender. Remove from the heat and let stand for 15 minutes.
3. Working in batches, transfer the soup to a blender and puree until smooth.
4. Pour the pureed soup back into the saucepan, add salt and pepper to taste, and reheat the soup before serving.
Per serving: 203 calories, 11 g fat (1 g saturated fat), 23 g carbohydrates, 10 g sugar, 390 mg sodium, 6 g fiber, 2 g protein
MAKES 4 SERVINGS
This creamy, satisfying soup combines two veggies that are anything but boring! Cauliflower is chock-full of vitamin C, folate, fiber, and vitamin K, and broccoli boasts tons of vitamins C and E. Together they help boost collagen production, retain skin’s moisture, and keep skin supple.
2 tablespoons olive oil
½ cup chopped onions
1 large clove garlic, minced
1 tablespoon chopped fresh cilantro stems
1 teaspoon curry powder
½ teaspoon ground turmeric
4 cups low-sodium vegetable or chicken broth
1 can (13–14 ounces) light coconut milk
2 cups broccoli florets
2 cups cauliflower florets
3 tablespoons whole grain mustard
1 tablespoon chopped fresh dill
Pinch of salt and ground black pepper
Juice of 1 lemon
1. In a large saucepan over medium heat, warm the oil. Cook the onions and garlic for 5 minutes, stirring frequently, or until softened. Stir in the cilantro, curry powder, and turmeric.
2. Add the broth, coconut milk, broccoli, and cauliflower. Increase the heat to high and bring to a boil, then reduce the heat to maintain a gentle simmer. Cover and simmer for 15 to 20 minutes, or until the vegetables are tender. Remove from the heat and cool slightly.
3. Working in batches, transfer the soup to a blender. Add the mustard, dill, salt, and pepper to one of the batches. Puree until smooth.
4. Return the soup to the pot, stir, and reheat. Add lemon juice to taste before serving.
Per serving: 188 calories, 12 g fat (5 g saturated fat), 17 g carbohydrates, 6 g sugar, 389 mg sodium, 4 g fiber, 3 g protein
MAKES 4 SERVINGS
This antioxidant-packed puree combines asparagus, fennel, kale, and spinach, which provide superhero levels of vitamins A, C, and E. And if you’re a garlic lover, you’re in luck: Garlic contains the antioxidant allicin, which fights wrinkles.
1 tablespoon canola oil
2 cups chopped asparagus
2 ribs celery, chopped
1 bulb fennel, chopped, fronds reserved for garnish
1 onion, finely chopped
2 cloves garlic, minced
1½ cups low-sodium vegetable broth
4–5 cups chopped kale
1 cup spinach
Juice of 1 lime
1. In a large saucepan over low heat, warm the oil. Add the asparagus, celery, fennel, onion, and garlic and cook, stirring, for about 5 minutes.
2. Add the broth, bring to a boil, then lower the heat and simmer for 10 minutes.
3. Add the kale and spinach. Remove the saucepan from the heat and let it cool slightly.
4. Working in batches, transfer the soup to a blender. Add the lime juice to one of the batches. Puree the soup until smooth.
5. Return the soup to the saucepan, reheat, garnish with a fennel frond, and serve warm.
Per serving: 123 calories, 4 g fat (0.5 g saturated fat), 19 g carbohydrates, 3 g sugar, 131 mg sodium, 6 g fiber, 6 g protein
Asparagus contains more folic acid than any other vegetable. It is also packed with fiber, potassium, and vitamins A, C, and E, all important for the skin. These antioxidants make asparagus one of the top fruits and vegetables to neutralize cell-damaging free radicals.
MAKES 4 SERVINGS
Red bell peppers and tomatoes contain the antioxidant lycopene, which gives them their bright red pop of color. Lycopene is also a carotenoid that fights the free radicals your skin faces from exposure to damaging particles in the air.
1 red bell pepper, seeded and chopped
10 dry-packed sun-dried tomatoes, soaked in ½ cup water (reserve the soaking water)
2 large carrots, chopped
¾ cup water
¼ cup raw cashews, soaked in water for 6 hours, then drained and rinsed
3 leaves fresh basil
In a blender, combine the bell pepper, tomatoes with their soaking water, carrots, water, cashews, and basil. Blend until the desired consistency is reached. Serve warm or chilled.
Per serving: 76 calories, 3 g fat (1 g saturated fat), 10 g carbohydrates, 5 g sugar, 41 mg sodium, 2 g fiber, 3 g protein
MAKES 4 SERVINGS
It’s time to switch up your Fall routine—pumpkin’s not just for pies! In fact, a savory pumpkin dish like this fiber-rich soup will keep your skin soft and smooth. Pumpkin is packed with nutrients like vitamin C, beta-carotene, and carotenoids, which can help reverse UV damage and improve skin texture. Plus, the zinc in pumpkin helps maintain collagen. Buh-bye wrinkles!
2 tablespoons olive oil
1 cup chopped onion
3 cloves garlic, minced
3 cups canned pumpkin
2 cups low-sodium vegetable broth
½ teaspoon ground allspice
1½ cups unsweetened coconut milk
Salt and ground black pepper
1. In a large saucepan over medium heat, warm the oil. Add the onion and garlic and cook, stirring frequently, for about 10 minutes.
2. Add the pumpkin, broth, and allspice. Bring to a boil, reduce the heat, then cover and simmer for about 30 minutes. Remove from the heat and set the soup aside to cool slightly.
3. Working in batches, transfer the soup to a blender and puree until smooth.
4. Return the soup to the saucepan. Bring the soup to a simmer and stir in the coconut milk. Season to taste with salt and pepper.
Per serving: 171 calories, 9 g fat (3 g saturated fat), 21 g carbohydrates, 8 g sugar, 160 mg sodium, 6 g fiber, 3 g protein
