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Juicing for Radiance

By Peggy Kotsopoulos, RHN on August 28, 2012, categorized in Plant-based Nutrition

Juicing for Radiance

You’re about to be let in on a secret — glowing skin doesn’t come from a skin care product. It comes from a juicer. That’s right, juicing not only helps your insides but can also get you downright glowing on the outside. So skip the department store cosmetic kiosks and head to the supermarket to start juicing your way to radiance.

Stress, free radicals, exposure to environmental pollutants, lack of sleep, and good old Father Time — they’re all on a mission to zap that youthful glow right out of your skin. Here’s some good news: you can keep those skin-dulling villains at bay by juicing. You put in great effort to eat well to protect whole body health, but while your navigating nutrition for the rest of your body, it’s easy to forget that many of those superfood fruits and veggies can also help your skin glow — and support clearing up skin challenges like acne or dryness.

Increasing fruit and vegetable intake as part of moving toward a whole food, plant-based diet can help cleanse your body of the gunk — chemicals, additives, pesticide residues — that can build up in fat and tissues over time. The cleansing effect of chlorophyll and antioxidant-rich plant-based foods is sweet bonus thrown in with the increased energy that comes with clean nutrition. A clean, plant-based diet won’t just help you feel fabulous on the inside — clean nutrition can also help you shine on the outside with younger-looking, radiant skin. In fact, a 2011 study found that taking a concentrate of fruit and vegetable juice-based nutrients helped facilitate skin cell metabolism, resulting in visible skin improvements in hydration, density, and thickness — all things that normally decline with age.

Juicing in your own kitchen can help you capture those much-needed fruit and veggie-based nutrients in one fresh shot, ensuring you get all the skin-boosting antioxidants before they disappear or degrade as they do in store bought juices. Here are a few key skin-assisting nutrients and their main food sources (which conveniently also make tasty juices!):

  • Vitamin A: Helps maintain healthy skin and hair. Beta carotene is an antioxidant form of vitamin A, found in carrots, kale, oranges, melons, apricots, peaches, and tangerines.
  • Vitamin B2 (riboflavin): Dry, chapped skin, especially around the lips, mouth, and nose can be a sign you’re not getting enough vitamin B2. Rich sources include: Almonds, chilies, radishes, parsley, and lychee
  • Vitamin B3 (niacin): Supportive of skin health, particularly on parts of the body exposed to the sun, vitamin B3 is best found in food sources like red and green peppers, mushrooms, and sunflower seeds
  • Vitamin B6: An important factor in metabolism, multiple hormonal systems and tissue formation, vitamin B6 can be found in spinach, avocado, bananas, collard greens, cabbage, bell peppers, onions, and garlic
  • Vitamin C: Antioxidant powerhouse vitamin C combats free radical damage, and has a critical role in collagen production, helping to keep skin smooth and supple. Vitamin C is abundant in kiwi, papaya, bell peppers, strawberries, blueberries, oranges, lemon juice, broccoli, kale, prickly pear, and parsley
  • Healthy fats including Omega-3 and Omega-6: Playing an essential role in skin health, Omega-3 and 6 support skin structure, circulation, and play a role in fighting inflammation to keep skin smooth and soft on the outside. Harder to find in juice-able fruits and vegetables, add healthy fats to your juice with a dash of hemp, flax seed or coconut oil, or blend in some avocado to round out the creaminess of other complementary juices

So grab the juicer, get creative with your fruit and veggies combinations, and glow on with your radiant self.

Reference

  1. De Spirt. S., et al. (2011, Aug 5) An Encapsulated Fruit and Vegetable Juice Concentrate Increases Skin Microcirculation in Healthy Women. Skin Pharmacology and Physiology. 2012;25(1):2-8. doi: 10.1159/000330521.