I always look for an easy way to get as much nutrition as possible from a meal or a drink. When I came up with this recipe I was experimenting, but this black smoothie for skin health, turned out pretty cool!
These nutrient dense ingredients have a unique quality that will help improve your skin health in one way or another.
Here are the magic ingredients:
- 1 cup blueberries
- 2 tbsp extra virgin olive oil
- 2 tsp spirulina powder (or as recommended on the packaging)
- 1 tbsp flaxseeds
- 10-20mg collagen powder (or liquid collagen)
- ½ lemon
- 1 avocado
- cold, fresh water
Mix all the ingredients together until smooth. Add a little water at a time, until your preferred consistency.
Why are the ingredients good for skin health?
Blueberries contain anthocyanins that inhibit MMP-enzymes that break down collagen.
Extra virgin olive oil contain omega-9-fatty acids, vitamin E and phytonutrients that protect from damage caused by oxidative stress.
Spirulina powder contains the vegetable omega-3-fatty acid ALA as well as B-vitamins and iron. It contains phycocyanin, which gives spirulina the blue-green color and has powerful antioxidant properties. Spirulina also contains the amino acids glycine and proline, that are structural building blocks for collagen. In addition, a study on skin cells (fibroblasts, that produce collagen), showed that spirulina increased the formation of collagen and inhibited MMP-enzymes that break down collagen.
Flaxseeds are a good source of fibre good for constipation. They also contain phytoestrogen that support healthy hormone balance. Intake of flaxseeds can make the skin smoothie, due to its ALA content, due to one study.
Collagen is collagen! Provides the building blocks for making the body’s own collagen. Remember, it’s not guaranteed to become collagen in your skin. Collagen is formed where it’s most needed so make sure you get sufficient collagen from your diet.
Lemon contains phytonutrients that are good for detoxification processes as well as vitamin C that is needed for collagen formation.
Avocados are amazing sources of fibre to support gut health and your gut microbiome, which is important to support the gut-skin-connection. They also contain omega-9-fatty acids.
I hope you enjoy it!
For more recipes for skin health and collagen, check out the recipe section here on the blog, or get my e-Book (see below) packed with recipes for skin health, a 4-week meal plan and healthy tips for glowing skin!
Nutrition Matters Skin –
Your complete guide to beautiful skin from within!
References
Liu P., Min-Kyeong L., Jeong-Wook C., et.al. Crude protein from spirulina increases the viability of CCD-986sk cells via the EGFR/MAPK signaling pathway – PMC (nih.gov). Int J Mol Med 2019:43(2)
Shukkur M.F., Nithin B.B., Asokan. D., et.al. C-phycocyanin confers protection against oxalate-mediated oxidative stress and mitochondrial dysfunctions in MDCK cells – PubMed (nih.gov) PLoS One. 2014:1;9(4)
Spirt S.D., Stahl W., Tronnier H., et.al. Intervention with flaxseed and borage oil supplements modulates skin condition in women | British Journal of Nutrition | Cambridge Core. British Journal of Nutrition. 2009:3(3)
