Juicing for Better Skin: 12 Essential Ingredients, According to Science (+8 Juicing for Better Skin Recipes)

Using artificial skin products and cosmetics to treat or even hide marks, acne, or wrinkles is never a good thing. Your body needs something natural and anti-toxic to cope with everyday sun exposure, stress, and other irritants. If you’re getting serious about your skin care ritual, it’s about time you incorporate raw fruit and vegetable juices for long-term health.

So what do you need to do to take care of your skin? One of the most effective remedies for better skin is juicing. You can use all types of nutritive fruits and vegetables such as beetroot, avocado, kiwi, cranberries, ginger, etc. to removing dead skin cells and protect from sun damage and ageing.

1. Beets

Beets are excellent juicing ingredients that provide essential nutrients for reducing chances of skin disease. Dehydration can often cause skin irritation, dryness, and atopic dermatitis. All these conditions are proinflammatory markers for more serious skin conditions, including cancer.

A study focused on beet extracts showed that oral supplementation of this juice can help combat skin barrier dysfunction. So symptoms like scratching, dryness, and skin sensitivity can be controlled with a higher beet extracts intake. (1)

These blood red vegetables offer incredible UV and irritant stimuli protection. It also helps increase water absorption in the skin cells for healthy and glowing skin.

A group of mice were fed a special diet of beets extract. The results proved that epidermal thickness and skin irritation had improved drastically. This concludes why beets and beet extracts are significant ingredients for juicing for better skin.

Key Takeaway: Beets contain powerful nutrients that aid skin health. It improves epidermal condition, reduces skin irritation, and protections against sun exposure. People consuming good amounts of beet extracts can also prevent the development of chronic skin diseases.

2. Carrots

Because of the high amount of vitamin A and beta-carotene in carrots, they are considered one of the top ingredients for better skin. A single cup serving of raw carrots offers around 686% of the recommended intake.

Vitamin A is a powerful nutrient which helps treat chronic eczema. Chronic eczema is characterized by a group of skin diseases. The symptoms include blisters, itchy skin, cracked skin, and sensitive patches on the surface of the skin.

Carrots, containing lots of vitamin A and beta-carotene, are powerful agents to prevent skin exposure to harmful chemicals and toxins. It even helps treat skin lesions caused by both environmental and genetic factors. (2)

But, according to certain studies, overeating carrots can also cause hypercarotenemia. It causes severe skin pigmentation turning your skin into shades of orange and yellow. So moderation is key in this case.

Key Takeaway: Multiple studies have proven that carrots can be a healthy skin health booster. They contain vitamin A and beta-carotene to treat skin wounds, blisters, lesions, acnes, and other severe skin conditions.

3. Cranberries

Bacterial infection is one of the leading causes of skin diseases. It promotes skin inflammation causing redness of skin, bleeding, and other conditions.

A recent study proved the cranberry juice helps reverse the process of skin infection caused by harmful bacteria. This study was primarily focused on the treatment of urinary tract infections, but later retreated to growing skin health problems such as skin rashes and bloodstream infections.

Healthy female participants were given sufficient servings of cranberry juice. The results showed that an increase in this drink lead to better nutrient absorption in the skin. The study demonstrated that cranberry juice resists bacterial adhesion in certain types of skin infections. (3)

Keep in mind that regular consumption of cranberry juice can also reduce skin soreness and lesions to help skin injuries recover faster.

Key Takeaway: Cranberry juice, in multiple studies, has the power to reduce skin inflammation caused by bacteria. It prevents the development of bacterial formation in the body while treating skin rashes, blisters, and other irritation.

4. Ginger

Ginger is a powerful anti-inflammatory root. Other than offering immediate cure from back pain, muscle soreness, stomach cramps, etc. it offers impressive skin benefits too.

It fights skin inflammation by treating severe skin burns and wounds. Moreover, it quickens the skin healing process for better blood circulation and water absorption.

Recent studies also prove that ginger extracts when taken orally can help boost antioxidant capacity which is significant for preventing skin diseases including cancer. (4)

Ginger extracts are also present in many cosmetics and soaps to keep the surface of the skin away from harmful chemicals. The gingerols, amino acids, protein, fiber, and other phenolic compounds present in ginger play a significant role in alleviating such proinflammatory skin diseases.

Key Takeaway: The high antioxidant capacity of ginger may help alleviate certain types of skin disease. It improves nutrient absorption and treats skin burns more effectively.

5. Oranges

There are many varieties of oranges that offer anti-inflammatory and antibacterial properties. But blood oranges share similar antioxidant properties for better skin. It is a rich source of vitamin C, anthocyanins, and other flavonoids that reduce oxidative stress.

According to one study, consumption of blood oranges can treat erythema which is a symptom of excessive UV radiation exposure. Another important health benefit is free radical scavenging caused by environmental factors, intense exercising, and stress.

The research tells us that cigarette smoking, alcohol, pollution, and exposure to chemicals in the air can also lead to free radical damage. Hence a powerful ingredient like blood oranges can help alleviate chronic symptoms. (5)

Lots of natural creams and lotions contain blood orange extracts. It also helps combat aging skin and skin-related degenerative diseases. So if you consume lots of antioxidants and vitamins through this fruit, it is less likely that you’ll suffer from these skin conditions.

Key Takeaway: Blood oranges are rich in vitamins, folic acid, and anthocyanins that help prevent free radical damage and maintain skin health. They heal skin wounds, rashes, and help fight off age-related skin diseases.

6. Grapes

Grapes are famous for their resveratrol content which is proven to have antioxidant and anti-inflammatory properties. It protects against UV radiation and continued sun exposure. Resveratrol is a powerful phytoalexin that contributes in the treatment of skin disorders.

It strengthens the skin’s first line of defense that is often hindered due to pollution, chemicals, and smoking. That said, it also prevents the pathogenesis for many types of skin diseases including skin pigmentation, melanoma skin cancer, and cutaneous disorders.

Oxidative stress is yet another leading cause of skin disorders. A study on human melanoma cells proved that grapes were able to reduce apoptosis, that is cell death, and it also combines various resistance enzymes in the body to decrease skin inflammation. (6)

Key Takeaway: In multiple vitro studies, grapes offer incredible skin health benefits due to its high resveratrol content. It stops the progression of certain types of skin bacteria and harmful cells including cancer to prevent skin inflammation and skin irritation.

7. Brussel Sprouts

Scurvy is characterized by vitamin C deficiency in the body. The symptoms of this rare disease include exhaustion, anemia, swelling, and loss of healthy skin cells.

If your diet has very little intake of vitamin C, it can drastically affect the production of collagen and iron in the body. So this can only be obtained in the form of specific fruits and vegetables, including brussel sprouts.

A supportive study on brussel sprouts demonstrated that increased consumption of brussel sprouts, containing high amounts of vitamin C, can prevent its severe symptoms. It includes hemorrhages, neuropathy, skin edema, and other skin conditions. (7)

A daily oral supplementation of vitamin C for at least 3 months improved skin-related scurvy symptoms and appearance.

It also acknowledged that an increase in this nutrient benefits skin health for the long run. Eliminating other skin related factors such as aging, wrinkles, inflammation, acne, and collagen metabolism.

Key Takeaway: Boosting your vitamin C intake can help you deal with different types of skin disorders including lesions and skin inflammation. It also helps lower risk of collagen malabsorption in the body.

8. Celery

Celery is one of the most effective vegetables that can be used as nutritive ingredients for juicing. It benefits all parts of the body, especially the skin which is the largest organ of the body.

Celery had been canonized as a powerful immune-boosting addition to your diet. But more than that, it is an excellent source of vitamin K with wound healing properties. A daily dose of vitamin K in your diet can eliminate skin rashes and irritation caused by minor to severe injuries.

Moving forward, vitamin A, also present in celery, can accelerate muscle cell growth which directly impacts skin cell layers for better and glowing skin. It promotes skin cellular maturation to keep tissues strong and able to fight off bacteria and harmful chemicals in the air.

Blocked blood flow also has a direct impact on skin as it accelerates signs of aging. This too can be prevented and treated with high doses of celery.

Lastly, celery is also a good source of manganese which helps in collagen production. It is considered healthy for blood clots and helps absorb all essential proteins in the body. (8)

Key Takeaway: Celery is among the healthiest foods on the planet. It contains good copper, manganese, vitamin A, and vitamin K. All these nutrients enhance skin health by fighting signs of free radical damage, bacteria, and collagen malabsorption.

9. Cucumber

Other than celery, cucumber too has its impressive health benefits for the skin. The best part about consuming cucumber is that it helps boost your overall nutrient intake. Even though cucumber contains very little fiber, it is a healthy substitute to overcome skin dehydration and aging.

Studies suggest that cucumber consists of cucumerin and cucurbitacins which are vigorous antioxidants to help restore damaged skin cells. They also encourage skin cells to absorb more nutrients for better hydration and collagen production. (9)

Another significant benefit of cucumbers is its vitamin rich capacity. Lots of factors, either caused by the environment or age, can lead to dark circles, wrinkling, and skin dullness. But with vitamin C and vitamin K, both powerful antioxidants, you can help the skin reduce such symptoms.

Retinol is a popular compound present in many natural face creams and body lotions. It helps alleviate freckles and patchy skin by controlling the melanin production of the skin.

Another study demonstrated that cucumber when combined with celery can also have powerful skin health benefits against inflammation, dehydration, and aging. (10)

Key Takeaway: Cucumber is involved in the production of collagen and regulation of melanin in the skin cells. It promotes better nutrient and water absorption to prevent both age-related and chronic skin conditions.

10. Mangoes

Mangoes also play a role in improving skin condition. Studies suggest that the immunomodulatory effects of mangoes can help reduce skin aging and side effects of chronic sun exposure.

Chronic sun exposure is a serious condition that can lead to skin cancer and bring forth harmful age-related symptoms. Additionally, chronic sun exposure can also cause a wide range of both structural and functional skin problems.

A study on mice proved that the protective antioxidants of mangoes can help reduce UVB-induced skin aging. It can reduce symptoms such as wrinkling, freckles, sagging of skin, and epidermal thinness. (11)

That said, mango extracts can also impact skin replica, collagen production, and fiber absorption in the body. This helps prevent a variety of skin conditions.

Key Takeaway: When your body doesn’t get enough antioxidants and anti-inflammatory nutrients, it starts to age. This is also due to excessive sun exposure and UV radiation. Mangoes contain high amounts of both nutrients to prevent and treat age-related skin conditions.

11. Kiwi

Multiple studies prove that kiwi plays a critical role in promoting firm, soft, and glowing skin. It is directly linked to increasing increase epidermal thickness for younger-looking skin. That said, kiwi is also able to slow down free radical damage and reverse the process of degeneration in older adults. (12)

This study also published that because of kiwi’s vitamin C, E, and lycopene blend, it can help prevent skin inflammation and skin injuries. So if you want to strengthen the outer layer of your skin by influencing all skin cellular levels, kiwi is one of the healthiest fruits to eat for it.

Another study on the effects of vitamin C showed that a higher intake of the nutrient can restore the collagen network in the body. Vitamin C acts as a pro-vitamin nutrient for the skin cells. It is an fundamental part of reversing signs of aging, fighting skin inflammation, and enhancing collagen biosynthesis. (13)

Because of this study it can be concluded that kiwi contains powerful antioxidants and pro-vitamins to prevent the development of skin wrinkles, freckles, and other sensitivities. It also allows a safer development of new collagen cells in the body to fight off free radical damage.

Key Takeaway: People with skin diseases and age-related conditions may be deficient in vitamin C, E, and other powerful antioxidants. Drinking kiwi juice helps absorb vital nutrients required for firm, soft, and younger-looking skin.

12. Avocados

The last science-backed ingredient for juicing for better skin is avocado. It contains high amounts of healthy fats and biotin, and vitamins that alleviate skin dehydration and rashes.

Studies suggest that poly and monounsaturated fatty acids, present in avocados, keeps the skin firm and well protected against inflammation and oxidative stress.

Antioxidants, on the other hand, provide protection against free radical damage. Free radical damage is a serious cause of skin ageing and skin lipids dysfunction. Avocados contain carotenoids and vitamins that reduce the serious symptoms of this mechanism while increasing water absorption in the skin cells. (14)

It is also demonstrated that biotin can improve skin elasticity and firmness by preventing dry and scaly skin. Scaly and red skin is often a sign of biotin deficiency. So this can be treated with a higher intake of avocado juice.

Key Takeaway: Any sort of vitamin, antioxidant, or biotin deficiency can cause skin rashes, wrinkles, dryness, and inflammation. That’s why increasing your avocado intake for its vitamin, healthy fatty acids, and biotin content is essential.

Ingredients To Avoid

1. Coffee

Coffee acts as a stimulant, which is why the majority of coffee drinkers get addicted to its effects. Coffee addiction is much like alcohol addiction. When your body gets a large amount of caffeine on a daily basis, dehydration sets in full form. And once that happens, the skin tends to become extremely dry. (15)

Developing blotches on the surface of the skin is another negative outcome of consuming excessive coffee.

2. Salt

The thing about salt is that it makes everything taste better. The ingredient brings out the true flavor of all types of foods and even some drinks. But not many people know that sodium in the diet is not only bad for the heart but also the skin.

When your blood pressure shoots up, due to excessive sodium intake, blood circulation gets compromised. And since salt also causes fluid retention, the lack of healthy blood flow tends to dry out the skin. So think twice before topping off your meals with more than just a pinch of salt. (16)

3. Milk

Milk is a dairy product, and dairy products contribute to several types of skin problems. The most common one being acne.

There’s something you ought to know about drinking skim milk. This kind of milk contains abundant bioavailable hormones. And that’s mainly due to the lack of surrounding fat in skim milk. So what this does is encourage the glands responsible for producing natural skin oil to secrete more oil, which is the primary cause for acne. (17)

4. Sugar

Do you know why starchy food is bad for the skin? The same reason sugar is. Starchy food breaks down in our system and quickly turns into sugar. But sugar doesn’t need to do that due to the simple fact that sugar is already sugar.

A high level of blood sugar has the ability to weaken our skin cells by negatively interacting with tissues such as collagen. And such an activity increases the skin’s vulnerability, thus leading to early formation of wrinkles and lines. So think not once but twice before you take that leap! (18)

5. Supplements

Taking supplements daily has become a common practice. People take them without knowing what’s in them.

Now you should know that a part of them are extracted from whole foods, but that’s not the case with the remaining supplements. More often than not, these types of pills contain fillers, allergens, or even hidden ingredients you know nothing about.

Also, sometimes we don’t know how much zinc or vitamin A is present in these supplements. So too much intake of such elements or unknown ingredients can cause skin dehydration and damage. (19)

8 Different Juicing Recipes For Better Skin

The goal is to make our skin look healthy, right? And what other better way to do so than by preparing fresh fruit and vegetable juices and smoothies! The intake of fruits like orange, pineapple, mango, etc. and vegetables like carrot, cucumber, celery, etc. helps in keeping the skin as well as the body in good shape. Drinking healthy is something that we should all do to incorporate essential nutrients, vitamins, and enzymes into our daily diet.

And the best part about doing something like this is that you don’t have to put in too much effort. Because preparing the juices and smoothies discussed below will not take you more than just five minutes. So it’s time to nourish those skin cells!

1. Immune Booster Juice

The combination of orange, carrot, and beet does more than just boost immunity. It detoxifies the liver and keeps the body, skin, and mind healthy.

Ingredients:

1 kg of peeled oranges

500g of peeled carrots

1 peeled beet

Method:

  1. Chop the oranges, carrots, and beet. But please make it a point to chop and peel the beet with an apron and gloves. Failing to do so might end up staining your clothes and hands.

  2. Throw them all in a blender and let it mix for at least two minutes. Then pour this healthy juice into a serving glass and let your body benefit the most from it.

2. Pineapple Cranberry Punch

This sparkling punch consists of the perfect level of sweetness. On top of that, the healthy drink is refreshing, crisp, and incredibly delightful too.

Ingredients:

1/2 cup of fresh strawberries

3 cups of pineapple juice

4 cups of ginger ale

3 cups of cranberry juice

Ice

1/2 thinly sliced lime

Method:

  1. In a punch bowl, bring together ginger ale, cranberry juice, and pineapple juice. You can also use a large-sized pitcher for this purpose.

  2. Then add ice, sliced lime, and cranberries. Stir the whole thing to combine the flavors. Now it’s time to serve the fresh drink to satisfy your taste buds as well as skin cells.

3. Cucumber Ginger Detox Juice

When it comes to keeping your body and skin healthy from the inside out, there’s nothing better than this refreshing blend of cucumber with ginger.

Ingredients:

1 cup parsley

2 cucumbers

A single ginger knob, preferably two inches long

1/2 lime

Some cayenne pepper (optional)

Method:

  1. You begin by peeling the cucumbers and removing the skin of the lemon.

  2. Then drop them in the juicer along with parsley and ginger. Blend the ingredients well enough.

  3. Now is the time to transfer the juice into serving glasses. Add some cayenne pepper and ice as a finishing touch, and that’s about it!

4. Colorful Virgin Sangria

This alcohol-free sangria recipe is proof that you can enjoy the drink with grape juice and without any sweeteners. Your skin will be happy to hear that!

Ingredients:

1 cup of orange juice

4 cups of grape juice

2 peaches, chopped

2 bananas, chopped

2 oranges, chopped

1/4 cup of blueberries, with extra 3/4 cup of blueberries, all chopped

1 lemon juice

2 limes, chopped

Method:

  1. In a large bowl or jar, bring together grape juice and 1/4 cup of blueberries.

  2. Then add lime juice and orange juice before stirring the whole thing thoroughly.

  3. The final step involves placing ice in another jar before pouring the grape juice mixture into it. Combine all the chopped fruits including the remaining blueberries and lime. Place the sangria in your refrigerator for at least two hours before taking that first delicious sip.

5. Green Detox Juice

If Hulk were a real person, he would consume this perfect beverage to nourish his large body and green skin. The juice contains celery, which has excellent skin healing powers.

Ingredients:

1 small chopped cucumber

1 seeded apple, chopped

2 stalks of celery, chopped

2 tsp of chia seeds

2 leaves of kale

1 peeled lemon

Some fresh cilantro or parsley

A handful of spinach

Method:

  1. The first step is to bring together all the ingredients listed above except the chia seeds. Place them in the juicer. And if you’re using a blender, then add a cup of chilled water as well. You can even use ice instead.

  2. Let the machine do its job until the mixture becomes smooth.

  3. The second and final step is to add the chia seeds and stir them well. Now it’s time to drink it all up to provide your body with essential nutrients that keep the skin healthy too.

6. Mango Strawberry Smoothie

Those who can’t get enough of fruit smoothies will fall in love with the sweetness and deliciousness of this refreshing mango strawberry blend.

Ingredients:

For mango layer:

3 tbsp of water

3/4 cup of orange juice

1/2 cup of mango chunks, frozen

For strawberry layer:

1 tbsp of honey

1 cup of orange juice

1/2 cup of strawberries, frozen

Method:

  1. First, let’s prepare the mango-infused layer. For that, take all the three ingredients and blend them until the paste turns smooth. You can add some extra water or orange juice to achieve a thinner consistency.

  2. Now it’s time prepare the strawberry-infused layer. Bring the remaining three ingredients together to blend them. Once this mixture also becomes smooth, feel free to pour extra orange juice if required.

  3. The final step is the assembly. Fill half of the serving glass with mango mix before layering the remaining half with strawberry mix. The beautiful combination of these fruits and colors is something that you might enjoy the most with a straw.

7. Cucumber Kiwi Smoothie

Here’s another healthy green drink that contains an incredibly hearty combination of kiwi and cucumber. And the best part about the smoothie is how easy it is to prepare!

Ingredients:

1/2 pear, peeled

1 banana

2 kiwis

1-1/2 cups of ice cubes

1 cup of spinach leaves

1 deseeded cucumber

1/2 seeded apple, peeled

Method:

  1. The only thing you need to do is place each and every content listed above in your blender. Juice the mix until it becomes smooth enough to drink like a pro!

8. Avocado Blueberry Smoothie

What’s not to love about the delightful combination of avocado and blueberry when you know that it improves brain health. So it’s not just your skin that benefits from these ingredients!

Ingredients:

1 banana, peeled

1 cup of ice cubes

Half avocado, peeled as well as pitted

2 tbsp of chia seeds

1 cup of pomegranate juice

2 cups of blueberries

Method:

  1. Place the healthy food items listed above in your blender. The goal is to pulse the mixture until it combines thoroughly and becomes smooth in texture.

  2. At this point, you can add some extra juice if you think that the smoothie has an extremely thick consistency. But smoothies are supposed to be like that, so there’s no need for you to pour more juice. On the other hand, you can bring in more ice to reduce the thin texture of the smoothie, if required. And that’s about it!

Wrapping It Up

It all boils down to what you put into your body to fight skin diseases and infections. A higher intake of essential nutrients can drastically affect your outer appearance, coupled with proper exercise, sleep, and hydration.

Apart from consuming healthy diets, you can always incorporate natural juicing recipes to improve your skin care routine. A single glass of green fruit juice every morning can improve the way you feel and look. It also helps enhance skin cells to age better. By focusing on drinking healthy juices like the ones I’ve mentioned above, you can help heal injured skin, rashes, and acne more effectively.

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