One thing that I can credit for keeping my skin in check and for also giving me an energy boost over the years is my Beauty Berry smoothie. The benefits of this smoothie recipe are plenty. Keep reading to learn what these are and to see the recipe.
Key Benefits - Berries
Low in Sugar
Berries have a low GI index meaning they are low in sugar and whatever sugars they contain are released slowly into the body. Thanks to their low sugar content, they do not spike your insulin levels which otherwise results in increased inflammation and the breakdown of collagen in the body.
Contains Vitamin C
Berries are an excellent source of Vitamin C. Vitamin C encourages healthy collagen production in the body, something which naturally starts to slow down from our mid-twenties onwards. Vitamin C also helps to boost our immune system. (To read more about the topical benefits of Vitamin C read our blog post.)
Source of Antioxidants
Berries are a potent source of antioxidants. Antioxidants help us to neutralise free radical damage, which means that they help to reverse cell damage caused overtime. "The free radical theory of ageing (FRTA) states that organisms age because cells accumulate free radical damage...For most biological structures, free radical damage is closely associated with oxidative damage." Hence why the inclusion of antioxidants in our diets is so important to help reverse this process.
Key Benefits - Avocado
Avocados have grown hugely in popularity in the last few years for many reasons, one of them is the finding that they contain several benefits for the skin. They are high in essential fatty acids which assist in keeping our complexions soft and supple. They also contain high levels of lauric acid which carry anti-inflammatory and anti-microbial properties that can help fight against skin conditions such as acne.
Key Benefits - Spinach
Spinach and all dark leafy greens contain a substance called chlorophyll. Chlorophyll is a phytonutrient which is chemically similar to haemoglobin that serves the essential function of carrying oxygen to our cells. Incorporating good amounts of leafy greens into our diet is essential to alkalise, detoxify and oxygenate our blood.
Now that we've covered the benefits, let's move onto our recipe!
Ingredients
1 cup of destalked strawberries
1 cup of blueberries
1 handful of spinach
1/2 avocado
1 1/2 cups of almond milk (this can be substituted with water or any other non-dairy milk)
Optional smoothie boosters
1 teaspoon maca powder
1 tablespoon of plant-based protein powder
Directions
Take all of your ingredients and mix them thoroughly in your blender for approximately 1 minute. Make sure that you consume your smoothie within 20 minutes of blending otherwise the consistency will start to change and the fruit will oxidise. This recipe serves around 1 1/2 - 2 tall glasses.
To learn about which smoothie boosters are #SkinFood favourites see below!
Maca Powder
Maca is a Peruvian root plant which originated in the Andes mountains. It is quite powerful so I suggest consulting your doctor or physician before introducing it to your diet. 1 teaspoon is plenty and will give you instant impact in terms of feeling a notable rush of energy. Its benefits include boosting energy levels, mood, stamina and helping to balance your hormones. A lot of women have introduced this into their diet and found it has drastically helped to improve their hormonal acne. This powder can be found easily on Amazon or at your local health food store.
Sunwarrior Protein Powder
Warrior Blend, Natural
This particular protein powder is derived from hemp and pea protein. I prefer plant-based protein as whey comes from cows and can seriously exacerbate your skin if you are sensitive to dairy. The benefit of adding this to your smoothie is that it contains a full amino acid profile. In the words of dermatologist Paula Begoun, "Amino acids help build dermal density, increase skin brightness, provide defenses from environmental hazards and improve skin hydration." This powder can be found easily on Amazon or at your local health food store.