super skin smoothie

I’m often asked how to support skin health during pregnancy and postpartum given the significant hormonal shifts that take place during this time. While there are safe and effective products to be applied topically, it would be remiss to overlook the role nutrition plays in providing the building blocks required for a radiant complexion.

What we do and do not absorb in the gut largely influences the appearance of the skin and how well defended it is against everyday insults (sun exposure, oxidative damage, etc.).

Below you will find one of my new smoothie recipes that I developed with the health of the skin in mind, and of course flavor. The whole foods ingredients included provide a combination of nutrients that work to synergistically nourish the skin from the inside out. Here is a quick look at what each of these foods and their respective nutrients have to offer:

Collagen-comprising roughly 75% of the skin, collagen is a protein that naturally supports skin elasticity, joint health, and even the gut lining-collagen supplementation delivers the amino acids necessary to support our own endogenous collagen production and is a great way to get some added protein as the requirement of this macronutrient increases during pregnancy and lactation

 Cherries-Vitamin C-this water-soluble vitamin is most often understood for its role in aiding the immune system with antioxidant activity-it’s also an essential factor in the synthesis of collagen and protects against photodamage caused by the sun

Spinach-Carotenoids-these are a precursor to Vitamin A (Retinol) that regenerate epithelial cells of the skin which have a high demand for vitamin A-carotenoids provide immune protection to the skin by defending mucous membranes and acts to extinguish free radical damage

Pumpkin Seed-Zinc - required to activate vitamin A, and involved in immune cell synthesis, immune function, and tissue regeneration-pumpkin seeds also deliver fiber that helps to support liver detox pathways eliminating toxins and estrogens that can impact the skin

Avocado-Vitamin E- this fat-soluble antioxidant stabilizes the cell membranes of the skin containing a high proportion of unsaturated fatty acids -Vitamin E acts as a free radical scavenger particularly targeting oxidation from the sun-it is regenerated by Vitamin C and works synergistically with carotenoids as well

Pomegranate Juice-Probiotic and Polyphenols-in addition to being a potent source of Vitamin C which promotes collagen production, pomegranate is high in polyphenols, especially a variety that encourages the growth of akkermansia, a healthy gut bacteria associated with reduced inflammation and that helps keep pathogenic and opportunistic strains in check-numerous studies link the gut microbiome to skin conditions such as rosacea and eczema  

Coconut water- high in electrolytes and trace minerals this slightly sweet beverage improves overall hydration-and hydrating the skin is key to glowing skin- Look for varieties with no added sugars and only naturally occurring sugar

Ginger-selected for its warm, earthy flavor, ginger has the added benefit of aiding digestion which can become irregular during pregnancy and is well-known to aid in settling morning sickness

Chia-high in both omega-3 fatty acids and fiber, chia is a wonderful food source for lowering inflammation and providing fiber

Recipe

One cup packed spinach

3/4 cup, frozen cherries

1/2 cup of coconut water

1/2 cup water

1/3 cup of pomegranate juice

1/4 cup, ground pumpkin seeds

1 tablespoon ground chia seed

A thumb size chunk of ginger

One scoop, collagen powder

Half an avocado

Instructions

Coarsely grind the pumpkin seeds and chia seeds together in a seed grinder. Reserve 1 tablespoon of this and then finely grind the rest. Add the finely ground to the blender with the rest of the ingredients and blend till smooth. Serve with, the tablespoon of reserved coarsely ground pumpkin and chia seed sprinkled on top.

There are many different combinations of flavors that can provide the same benefits. Feel free to substitute any of the above ingredients for your preferred smoothie favorites keeping in mind the nutrients they deliver.

Remember, beauty is more than just skin deep. The skin is often a reflection of what is or isn’t happening in the gut!