Apart from following a consistent skincare regimen, your skin needs proper nutrition to stay radiant, healthy, and youthful. That’s why your road to achieving clear and smooth skin should start with a wholesome diet that consists of natural food items such as fruits and vegetables.
Consuming mineral and vitamin-rich fruits and vegetables enable a quick way to get in all the essential nutrients that replenish your skin’s health and enhance its glow.
Before we get into the list of best fruit and vegetable juices to include in your diet for glowing skin, let’s take a look at how these food items can benefit your skin and overall health.
How Fruit And Veggie Juices Benefit Your Skin And Overall Health
Fresh fruits and veggies are loaded with vitamins, antioxidants, micronutrients, and minerals that help maintain the skin’s structural integrity and nuetralise the free radicals to slow down signs of wrinkles, ageing, pigmentation, and other skin issues.
They also help strengthen your immune system and lower the risk of cardiovascular diseases. When you consume healthy fruit and veggie juices, your body receives all the vital nutrients, and the results show up on your skin.
10 Best Fruit And Vegetable Juices to Add To Your Diet
Although it’s recommended to consume whole fruits and veggies, blending them into juices can also make an interesting meal option and give you the freedom to try different recipes. Here are the 10 best fruit and veggie juices that you should include in your diet to bring out your skin’s glow from within.
Tomato Juice
Tomatoes keep your skin looking plump and youthful. They are rich in lycopene, beta-carotene, Vitamin A, and Vitamin C, which protect the skin from UV damage and pigmentation. It also diminishes signs of fine lines and wrinkles.
How to make it:
- Pick the ripest and the juiciest tomatoes.
- Chop them up roughly and put them in the blender.
- Add sugar, a dash of salt, and about a cup of water.
- Blend the ingredients properly until you get a juice-like consistency.
- Pour it into a glass and consume it right away.
A glass of tomato juice every day is sufficient to enhance your skin’s health.
Apple Juice
Yes, an apple a day does keep the doctor away, but that’s not all. It also boosts your skin’s glow and makes it smooth and firm. Apples contain essential antioxidants and Vitamin C that improve your skin’s texture, prevent premature ageing, reduce wrinkles, and protect your skin from sun damage. They also help purify the skin from within and repair any tissue damage.
How to make it:
- Take two fresh apples and dice them into little chunks.
- Put them into the blender and then add sugar (optional) and other spices of your choice such as cinnamon and ginger root.
- Add about a cup of water and then blend the ingredients together.
- Pour the juice into a glass and garnish it with some mint leaves.
You can drink a cup or two of apple juice per day, as recommended by your dietician.
Carrot Juice
Carrot is a powerhouse of Vitamin A (excellent for your skin), flavonoids, and antioxidants. It is one of the healthiest foods that improves your immune response as well. Carrots help to reduce inflammation and damage caused by harmful free radicals, and have wound-healing properties which repair any damage on the skin.
How to make it:
- Slice the carrots into small pieces so that it’s easy to blend them.
- Add the carrots and ½ cup of water into the blender.
- Blend at high speed until it looks like a thick smoothie.
- Pour the juice into a glass and drink it right away.
You can consume 2.5 cups of carrot juice every day. For better understanding, you can consult your doctor to know the recommended intake as per the needs of your body.
Lemon Juice
Lime and lemons are citrus fruits, rich in Vitamin C or ascorbic acid. Vitamin C offers multiple benefits to your skin, which is why you will notice that most skincare products are combined with it. Vitamin C is essential for collagen synthesis and helps in the skin cell renewal process. It is a crucial antioxidant that maintains your skin’s glow and improves your overall health.
How To Make It:
- Slice up a few fresh lemons.
- Take a glass filled with ice and water.
- Take out the lemon seeds and squeeze the juice into the glass.
- Add a bit of sugar and salt to taste and stir the juice thoroughly.
This juice is easy-peasy-lemon-squeezy to make, and just a glass per day is enough to boost your skin’s glow.
Grape Juice
Grapes contain high amounts of flavonoids and polyphenols that have antioxidant and anti-inflammatory effects. It can increase collagen production in the body, prevent premature ageing, and diminish signs of fine lines and wrinkles.
How To Make It:
- Rinse the grapes with water first.
- Take the clean grapes and put them into the blender.
- Put a cup of water and blend on high speed.
- Pour the juice in your glass and sip on it right away.
Since grapes have natural sugar, you won’t have to add any additional sweeteners to the juice. Drinking 1-2 cups of grape juice per day can improve your skin health.
Pomegranate Juice
Pomegranate has many medicinal and therapeutic benefits. It is a rich source of citric acid, Vitamin C, and small amounts of all kinds of amino acids. In fact, studies have suggested that pomegranate juice can reduce UVB-induced damage and prevent photoaging.
How to make it:
- Cut a pomegranate into half and take out all the seeds into a bowl.
- Add the pomegranate seeds into your blender and add a cup of water.
- Blend it on high until it reaches a smoothie consistency.
- Pour it into a glass filled with ice and enjoy drinking it.
Drinking this refreshing juice every day will help bring out your inner radiance.
Beetroot Juice
Beetroot has anti-inflammatory and antioxidant agents that protect the skin cells from oxidative damage and promote skin cell turnover process. Drinking its juice every day also strengthens the body’s antioxidant defense.
How to make it:
- Dice the beetroot into thin slices.
- Add them into the blender with a cup of water.
- Blen at high until it has a thick consistency.
- Put it on a glass and sprinkle lemon juice to enhance the taste.
Drinking two cups of beetroot per day is beneficial for your overall health. Since many people dislike the taste of raw beetroot, juicing it could be an interesting way to consume the veggie.
Orange Juice
Oranges are again citrus fruits that are rich in Vitamin C. They contain flavonoids and antioxidants that reduce inflammation, oxidative damage, and keep your skin healthy.
How to make it:
- Peel the oranges and roughly cut them into slices so that they blend better.
- Add them into the blender with a cup of water and blend in high for a few minutes.
- Pour the juice into a glass filled with ice and add a bit of sugar, to suit your taste.
This can double up as a refreshing summer drink. Drink 1-2 cups of orange juice every day to maintain your skin’s glow.
Cucumber Juice
Cucumber juice replenishes the water levels in your body and keeps your skin glowing. In fact, cucumbers contain 95% water and are rich in flavonoids, Vitamin K, and lignans, that provide vital nutrients to the body and level up its hydration level.
How to make it:
- Dice the cucumbers and toss them into your blender.
- Add just a little bit of water and blend it on high speed.
- Pour the juice into a glass and add some ice.
This drink will hydrate your skin and also cool your body. Cucumbers contain only 15 calories and you can drink a cup or two of them every day.
Spinach Juice
Spinach is considered a superfood rich in vitamins, minerals, antioxidants, and dietary fibre. It also contains anti-inflammatory compounds and omega-3 fatty acids that maintain your skin’s overall health.
How to make it:
- Wash the spinach leaves and add them to the blender.
- Add a cup of water and a squeeze of lemon to it, and blend at high speed.
- Once it reaches a thick consistency, pour it into your glass, and drink away.
Consult your dietician to know how many glasses of spinach juice you can consume per day.
Drinking fruit and veggie juices are a great way to ensure your nutritional requirements are met and give you the glowing skin of your dreams. These fresh juices are much better than packaged drinks and pack a bunch of nutritional goodness. Integrate these juices into your diet to improve your skin health.
