Sip Your Way to Healthier Skin

Face with splash of waterThere are many factors that affect the overall condition of your skin. While genetics play a large role, environmental and lifestyle influences, both things you can control to some degree, also heavily contribute. One of the biggest lifestyle factors that affect your skin is your diet. Want to see a dramatic improvement in your skin? Consider adding our “starting five” best foods to your diet.

  1.  Oranges: Packed full of vitamin C, these juicy and sweet citrus fruits help produce collagen which helps keep skin firm. The antioxidant properties of vitamin C also protect the skin from damage caused by free radicals.
  2. Spinach: Loaded with vitamin E, this dark leafy green helps guard against dangerous ultraviolet (UV) rays and protects the membranes of your skin cells.
  3. Carrots: Chock full of beta-carotene, this common crunchy root vegetable adds a layer of protection against sun damage.
  4. Wheat Germ: This part of the wheat plant contains the antioxidant selenium which helps to maintain skin elasticity and has been shown to reduce the risk of non-melanoma skin cancers.
  5. Flaxseed: One of the best vegetarian sources of omega-3 fatty acids, this seed provides a tool to maintain skin cell membranes that keep toxins out of the skin.

Add these five foods to your diet in one easy meal or snack with this tried and tested shake recipe:

The Ultimate Healthy Skin Shake

Yield: 2 servings


  •  2 cold oranges, peeled and cut into sections
  • 1/2 chopped mango, chilled
  • 1/2 cup sliced frozen (unsweetened) strawberries
  • 1 medium carrot, peeled and shredded
  • 1/2 cup plain, nonfat yogurt, chilled
  • 2 tablespoons wheat germ
  • 1 cup spinach leaves
  • 2 tablespoons ground flaxseed
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon honey or maple syrup (more or less to taste)


  1.  Place all ingredients in a blender or food processor and blend until smooth.


Nutrient Analysis (one serving)

  • Calories: 250
  • Protein: 9 g
  • Carbohydrates: 48 g
  • Total fat: 4 g
  • Saturated fat: 0 g
  • Cholesterol:  0 mg
  • Sodium: 72 mg
  • Fiber:  9 g
  • Vitamin C:  126 mg (209% DV)
  • Vitamin A (all from beta-carotene): 5,839 IU (117% DV)
  • Vitamin E: 3.9 IU (13% DV)
  • + Omega-3 fats


About The Author: Submitted by the physicians and staff of Westlake Dermatology

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Author: fizzniche

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