3 Healthy Food Recipes for Glowing Skin from Within
Above: Sheetal Rawal, scientist (human genetics) & founder of Apsara Skin Care
By: Stacy T.
Edited by Marty S.
Recipes provided by Sheetal Rawal
The appearance of our skin is not only dependent on the products we apply topically but also on the food that makes up our diet. Our skin is a reflection of the internal health of our bodies. It can seem tiring to constantly monitor what you are eating but it is not as difficult as you may initially think if you implement small and simple changes. As the saying goes, beauty starts from the inside. We’ve compiled three simple but delicious recipes that promote healthy, glowing skin to help you get started. While this isn’t the first time we’ve shared recipes with you before (which you can access here and here), this won’t certainly be the last!
1. Antioxidant-Rich Fruit Smoothie for Glowing Skin
This smoothie contains many fruits that you may have sitting in your kitchen, so it is very likely that you can whip this up whenever you want a tasty drink. It requires almost no work to put together but is packed with benefits.
Strawberries contain various vitamins, antioxidants, and fiber, all of which help support skin health. First, strawberries are an excellent source of vitamins like Vitamin C, which has skin-lightening properties and can help fade dark spots. Second, the antioxidants found in strawberries, such as ellagic acid, protects your skin and collagen from UV and free radical damage; collagen, specifically, is known to help with signs of aging when taken long term. Third, fiber is a compound found in most plant products; consuming a healthy portion of fiber regularly helps clear the digestive tract and maintain good gut health. The better your gut health is, the more likely it is that you will start to experience glowing skin from within.
Avocados are popular due to their creamy texture and their subtle flavor. The reason why avocados are so creamy is that they contain a high content of fats. While these fats are high in calories, these are the good fats that you want to consume on a regular basis. Among other benefits, these good fats can promote heart health, reduce the risk of heart disease, and provide nourishment to your skin cells. Avocados are also known for their high content in potassium, surpassing even the amount present in bananas. One avocado contains about twice the amount of potassium as a banana and will be enough to satisfy 20% of the body’s daily potassium needs. Potassium is used by the body in the nervous system, in muscle contractions, as well as in the heart and kidneys.
6 medium-sized strawberries
1 small ripe avocado
¼ cup of raspberries
½ cup of blueberries
Brown sugar, as needed
Blend all ingredients together.
Add brown sugar to the smoothie per your liking.
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2. Protein-Rich Detoxifying Vegetable Soup
This flavorful recipe is simple but is packed with benefits for your body. In return, your skin will also start to reflect those benefits through the appearance of glowing, youthful skin.
Dandelion greens are unlikely to be anyone’s first choice of healthy greens since most of us disregard them as weeds in our gardens, but they have been used in Ayurveda as both meals and medicine. This unique ingredient is packed with nutrients like protein, calcium, iron, Vitamin C, and Vitamin K that are good for your internal health; Vitamin K and calcium, for example, can support healthy bones. Moreover, dandelions have detoxifying and liver-cleansing properties. Dandelion roots, being rich in fiber, support healthy digestion by promoting intestinal movement. Dandelions are also well-known to help combat signs of aging such as fine lines and wrinkles because they contain many antioxidants.
Dandelion greens are quite bitter, but another natural ingredient that isn’t as bitter yet still has antioxidant and detoxifying properties is kale. This popular leafy green contains vitamins C and K, which help with subtle signs of aging. Specifically, Vitamin C helps brighten your complexion and even out your skin while Vitamin K is thought to fade the appearance of dark spots and blemishes like scars. Kale also contains phytonutrients, compounds that are naturally produced by vegetables, fruits, and grains. These natural compounds minimize inflammation in the body, including puffy or bloated skin.
1 bunch of dandelion greens, chopped
1 cup of kale, chopped
½ tsp. of mustard seeds
½ tsp. of ground black pepper
½ tsp. of coriander powder
1 tsp. of turmeric powder
1½ tsp. of cumin powder
½ cup of split moong dal lentils
1 medium-sized potato, diced
2 cups of spinach
Sea salt or Himalayan salt, as needed
Wash all of the ingredients thoroughly.
Heat olive oil in a pot and add the mustard seeds. Let the seeds crack in the pot.
Add the moong dal and all of the vegetables to the pot. Mix well for 2 minutes.
Add the turmeric, black pepper, cumin, and coriander.
Add the salt of your choice to the pot per your liking. Sauté for 3 minutes.
Add enough water to cover all of the ingredients in the pot. Add more water if you want more liquid in your soup. Cook on low to medium heat for about 20 minutes.
Serve and enjoy!
3. Cacao & Turmeric Secret Pick-Me-Up Drink
Turmeric is a revered natural ingredient with countless health benefits. It is a staple in Indian cooking and Ayurveda. The main active compound in turmeric is curcumin, which contains antioxidants that can soothe inflammation and heal cuts. Due to turmeric’s anti-inflammatory and antioxidant properties, turmeric can minimize signs of aging and promote a flawless, ageless complexion. Turmeric can even be used externally; it has been used for thousands of years in Ayurveda to fade blemishes and bring out your skin’s natural glow.
Cacao is a popular ingredient grown for its health benefits and strong flavor, and it has been commonly used in Ayurveda. Cacao is a good source of iron, potassium, and magnesium, and it has a high content of flavonoids, which are phytonutrients. These naturally occurring compounds make cacao anti-inflammatory and rich in antioxidants. Flavonoids are also associated with managing blood pressure and protecting the skin. They stimulate blood flow to the brain and heart, improving those organs’ functions and may help lower the chance of blood clots.
1 tsp. of turmeric powder
1 cup of almond milk or coconut milk
1 tbsp. of cacao powder
Brown sugar, as needed
Add all of the ingredients to the pot and bring to a boil.
Add brown sugar per your liking.
If you want to learn how to make guacamole at home, watch this video to learn our personal recipe. Enjoy and don’t forget to subscribe to my YouTube channel!
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Go natural. It is good karma!