Making sure you eat plenty of plant-based foods is important to the vitality and appearance of your skin.
They provide your skin with a host of anti-ageing vitamins, minerals and antioxidants. If you are going to include juices in your diet then we have spoken to Emma Brown MSc, nutritionist for the low down on what to include in them.
Firstly, although juices are great, smoothies are even better. Not just for your skin but for the whole body.
“Smoothies, where the whole fruit or vegetable has been blended so all the nutrients, including fibre, are retained are best,” Emma tells Lumity Life magazine.
When it comes to ingredients Emma says there are some which are brilliant to include because they have particularly positive effects for our skin.
“For smoothies or juices that help towards a healthy looking skin, include grapes, berries, avocado, tomato, kale and spinach,” she says. “Also add a few ground nuts or seeds for added ‘good fats’ which can also keep skin looking youthful and glowing.”
When fruits and vegetables are juiced the fluids are extracted using any one of a growing number of juicing machines. The result is a nutrient-rich liquid.
“In juicing, the juice of fruits and vegetables is squeezed out but the skin and pulp are cast aside, whereas smoothies usually include the whole fruit/vegetable blended together,” says Emma.
“This is why smoothies are generally a better choice because they include the fibre and additional nutrients from the skins and peel.”
Fibre itself is good for our skin as it helps regulate the good bacteria in our gut and slow the absorbsion of vitamins like vitamin C. This helps reverse the signs of skin ageing and allows other processes time to kick in.
But both juices and smoothies are better than not getting enough vegetables and fruit in your diet at all! So if grabbing a juice is the only way you are packing in some extras then make sure you do it.
The best thing about juices are that they are quick and easy to consume, you will get a massive nutrient hit quickly and consume the essence of the fruit or veg in greater quantities than if you had to munch through it all.
But this can be their downside too when it comes to high sugar fruits which taste lovely but aren’t as kind to our bodies in large quantities.
When the juice has been extracted from the main body of the fruit or vegetable your body is not performing its job in the way it does when you eat them.
In fruit-rich juices this causes them to have high levels of sugar. “Fruit-based juices tend to be high in sugar, and blending the fruit or vegetables means the fibre is broken down and sugar is released more easily into the body,” confirms Emma.
Although these are natural and unrefined sugars they will still cause spikes in your blood sugar levels.
“Juices and smoothies are a good way to get vitamins and antioxidants into your diet if you’re not a fan of eating whole fruits and veggies,” Emma explains.
Although eating the whole fruit or vegetable is more beneficial in slowing down the release of sugars which helps to keep us feeling more satisfied for longer.”
While making your own is always preferable, there is still benefit in pre-made juices.
But there are so many on the market it can be difficult to know which of the pretty colour juices to go for looking at your average supermarket fridge!
“In terms of buying a ready-made product, choose one that includes vegetables as well as fruit, and also contains additional ingredients such as wheatgrass, milk, yogurt or seeds,” advises Emma.
“It’s also best if it includes some extra vegetables such as spinach, beetroot or kale, and has a more reduced fruit quantity to help keep sugars down.”
Some people swear that you should drink a juice first thing in the morning while others reckon little and often during the day brings the greatest benefits.
Emma says it’s the timing is more important when linked to what else you are consuming at the same time.
“Having a juice or smoothie with a high fibre and high protein meal such as scrambled eggs on wholemeal toast will slow down the release of sugars into the bloodstream, helping to keep blood sugar levels stable,” she explains.
“So drinking it with a meal is a good idea. But in terms of time of day – it’s entirely personal preference!”
Ready to try a delicious and healthy smoothie today? Holistic nutritionist and wellness coach Naomi Buff explains in a step-by-step video how to make one. Also, here’s why this humble vitamin is a powerhouse for smooth skin.