Drinks and Foods For Healthy Skin

Caring for our skin is a commitment that goes beyond topical creams and treatments. What we consume is critical to how our skin looks and feels.

A nutrient-rich diet, with proper hydration, can make all the difference. In this article, we'll share five delicious drinks and foods you can incorporate into your daily diet to achieve radiant and healthy skin!

5 Drinks For Healthy Skin

Proper hydration is key to keeping your skin fresh and glowing. The drinks you choose can help keep you refreshed and deliver a variety of essential nutrients. Here are five options that we love:

1. Strawberry smoothie with banana and oats

This smoothie is not only delicious, but it's also packed with antioxidants and fiber. Strawberries are rich in vitamin C, which helps in collagen production, while bananas provide potassium and energy.

Ingredients:

• 8 strawberries.
• 1 ripe banana.
• 2 tablespoons of oats.
• 1 cup of milk (can also be lactose-free or vegetable, such as almond milk).
• A splash of honey (optional).

Preparation:

1. Wash and peel the strawberries.
2. Place all the ingredients in a blender.
3. Blend until smooth.
4. Serve cold and enjoy; you can accompany it with ice cubes.

This smoothie is ideal for starting the day with energy or as a healthy mid-afternoon snack. It is your best option for a refreshing drink!

2. Apple, carrot, and celery juice

This juice is refreshing and nutritious, ideal for detoxifying the body. The apple provides natural sweetness and has vitamin C, which boosts immunity and reduces the appearance of age spots, while the carrot is rich in beta-carotene, essential for skin health. Celery also has a high antioxidant content.

Ingredients:

• 1 apple.
• 1 carrot.
• 1 celery stick.
• A small piece of ginger (optional).

Preparation:

1. Wash and peel the carrots.
2. Cut the apples and celery into pieces.
3. Put all the ingredients in a juicer.
4. Serve immediately to enjoy all the nutrients.

3. Cucumber Mint Infused Water

This refreshing and nutrient-packed drink is the perfect alternative to fruit juices. Cucumber is rich in antioxidants that support skin elasticity and hydration, while mint has cooling properties that soothe and calm your skin. It's a light, flavorful option to boost your skin's natural glow.

Ingredients:

• 1 thinly sliced cucumber.
• A handful of fresh mint leaves.
• 1 liter of water.
• Optional: A squeeze of fresh lime for added flavor.

Preparation:

1. Wash and thinly slice the cucumber.
2. Lightly crush the mint leaves to release their natural oils.
3. Add the cucumber slices and mint leaves to a pitcher of water.
4. Chill in the refrigerator for at least 2 hours to allow the flavors to infuse.
5. Serve over ice for an extra-refreshing touch and enjoy!

This cucumber mint water is a fantastic way to revitalize your skin and stay refreshed throughout the day. It’s easy to make, delicious, and perfect for keeping your skin looking healthy and radiant.

4. Avocado smoothie (avocado, banana, and ginger)

Avocado is one of our favorite ingredients because of its high vitamin E content and healthy fats like omega 3. This smoothie is creamy and delicious, ideal for any time of the day. It is an excellent option for a nutritious breakfast or a restorative snack.

Ingredients:

• 1 ripe avocado.
• 1 banana.
• A small piece of fresh ginger.
• 1 cup of milk (can be vegetable milk).
• A little honey or stevia (optional).

Preparation:

1. Cut the avocado in half and remove the pit.
2. Place all ingredients in a blender.
3. Blend until smooth.
4. Serve cold. If necessary, chill for a few minutes in the refrigerator.

5. Strawberry, banana, and oat smoothie

Another delicious smoothie that that combines the sweet taste of strawberries with the creaminess of banana and the fiber of oats. It is perfect to keep you full of energy throughout the day. The potassium in bananas helps hydrate the skin and strengthen the skin barrier, while manganese in oats supports collagen production and fights free radical damage, promoting smooth and youthful skin.

Ingredients:

• 1 cup strawberries.
• 1 banana.
• 1/2 cup oats.
• 1 cup water or milk (can be vegetable).
• A pinch of cinnamon (optional).

Preparation:

1. Wash the strawberries well and peel the bananas.
2. Place all the ingredients in the blender.
3. Blend until smooth.
4. Serve cold.

5 Simple Recipes For Healthy Skin

Now that we've explored some delicious drinks, let's move on to meals. Here are five recipes that are easy to prepare and provide great benefits for your skin!

1. Avocado and citrus salad

This salad is refreshing, full of flavor, and very nutritious. The avocado provides healthy fats, while the citrus fruits provide vitamin C and other antioxidants. Plus, it's a fresh salad that's ideal for very hot days.

Ingredients:

• 1 ripe avocado.
• 1 orange.
• 1 grapefruit.
• A handful of fresh spinach.
• A handful of walnuts.
• Olive oil, salt, and pepper to taste.

Preparation:

1. Cut the avocado into cubes and set aside.
2. Peel the orange and grapefruit and cut them into wedges.
3. Mix the spinach, avocado, citrus, and walnuts in a large bowl.
4. Season with olive oil and salt and pepper to taste.

2. Chocolate and chia pudding

Who said you can't enjoy chocolate while taking care of your skin?!

This pudding is not only delicious but also packed with powerful nutrients. Cocoa is rich in flavonoids, antioxidants that protect the skin from free radical damage, improve blood flow, and enhance skin hydration and texture. Chia seeds are a superfood loaded with omega-3 fatty acids, which help maintain the skin’s natural moisture barrier, and zinc, which supports skin repair and reduces inflammation.

This treat is a perfect combination of indulgence and skin-loving nutrients.

Ingredients:

• 1/4 cup chia seeds.
• 1 cup milk (can be plant-based).
• 2 tablespoons unsweetened cocoa powder.
• Honey or stevia to taste.
• Fresh fruit for garnish (optional).

Preparation:

1. In a bowl, mix the chia seeds with the milk, cocoa, and sweetener.
2. Let it sit in the refrigerator for at least 2 hours or overnight.
3. Serve cold and garnish with fresh fruit if desired.

3. Salmon and avocado salad with green tea vinaigrette

Salmon is known for its high content of omega-3 fatty acids, which are essential for keeping the skin hydrated and supple. This salad combines the best of the sea with the best of the countryside.

Ingredients:

• 150g salmon.
• 1 avocado.
• A handful of arugula or spinach.
• Onion.
• 1 tablespoon of brewed green tea (cold).
• Lemon juice to taste.
• Salt and pepper to taste.

Preparation:

For the salmon:

1. Preheat the oven to 180 ºC.
2. Marinate the salmon for 10 minutes with the lemon juice and seasonings.
3. Place the salmon on a metal tray. To preserve the flavors better, cover it with aluminum foil.
4. Bake the salmon for 15 minutes, or until it looks golden on the outside.

For the salad:

1. Prepare the vinaigrette by mixing the green tea with olive oil and seasonings to taste.
2. Wash the vegetables well.
3. Dice the avocado and chop half an onion into thin slices.
4. Combine the avocado, onion, and green leaves in a bowl. Add the vinaigrette to taste.
5. This salad is ideal for a light but nutritious meal.

You can serve the baked salmon fillet on a plate with the salad, or you can shred the salmon and mix it with the salad to eat it in a bowl.

4. Stuffed peppers with quinoa and vegetables

Peppers are rich in antioxidants like vitamin C and beta-carotene, which support collagen production and protect skin from damage. They’re also packed with vitamin A for cell regeneration and a healthy glow. Quinoa provides complete protein to aid skin repair and fiber to promote gut health and a clear complexion.

This recipe is colorful, delicious, and deeply nourishing for your skin and body.

Ingredients:

• 4 bell peppers (red or green).
• 1 cup cooked quinoa.
• 1 cup chopped vegetables (carrots, zucchini, onion).
• Spices to taste (cumin, paprika).
• Olive oil.

Preparation:

1. Preheat the oven to 180°C (or 350ºF).
2. Cut the tops off the peppers and remove the seeds.
3. In a pan, heat a little oil and sauté the vegetables until tender or golden.
4. Wash the quinoa well, then cook it with two cups of water. When all the water evaporates, the quinoa is ready.
5. Mix the vegetables with the cooked quinoa and spices to taste.
6. Stuff the peppers with the mixture.
7. Place the peppers on a baking tray and bake for 25 minutes.

5. Zucchini and carrot spaghetti with avocado pesto

This recipe is a skin-nourishing twist on traditional spaghetti, featuring zucchini and avocado-based pesto. Zucchini serves as the nutrient-packed base, offering hydration and antioxidants like vitamin C, which promotes collagen production and protects your skin from environmental damage. It’s also rich in lutein and zeaxanthin, which help shield your skin from UV rays.

The avocado-based pesto not only provides a rich, creamy texture but also delivers a potent dose of healthy fats, particularly omega-3s, that help maintain your skin’s natural moisture barrier, keeping it soft and hydrated. Additionally, using avocado allows us to avoid dairy, which can cause acne breakouts in many people.

Ingredients:

• 2 large zucchinis.
• 2 medium carrots.
• 1 ripe avocado.
• A handful of fresh basil.
• Lemon juice to taste.
• Salt and pepper to taste.

Preparation:

1. Using a spiralizer, cut the zucchini and carrots into spaghetti shapes.
2. Blend the avocado, basil, lemon juice, salt, and pepper until smooth.
3. Toss the vegetable spaghetti with the pesto before serving.

This dish is light, easy to make, and packed with essential nutrients to keep your skin healthy!

Remember that every little change counts on your path to healthier skin. We hope you find inspiration in these recipes to create eating habits that benefit your skin and overall well-being.

Now, if you want to improve the health of your skin with guaranteed results, you can supplement your diet with 360 Sun Shield, which has natural ingredients that provide all the necessary nutrients to make your skin more resistant to aging and sun damage.

You can learn more by clicking here!