Greens powders are dietary supplements that provide a concentrated dose of nutrients from various green vegetables, fruits, and other superfoods. They are typically consumed by blending them into smoothies or mixing them into other beverages or foods. Greens powders are an easy and convenient way to ensure that you're getting the recommended daily intake of fruits and vegetables, which most of us struggle to achieve. They are also a great way to add more variety to your diet and incorporate nutrient-dense foods that you might not enjoy eating on their own.
The Benefits Of Green Powders For Your Skin
Green vegetables are rich in vitamins, minerals, and antioxidants that are great for the skin. These include vitamin A, vitamin B, vitamin C, vitamin E, and vitamin K. [1,2]
Vitamin A is a powerful antioxidant that protects the skin from sun damage and prevents collagen breakdown. Dark leafy greens are a great source of vitamin A. [3]
Vitamin B helps the skin regenerate its cells more efficiently, leaving you with radiant, glowing skin. Spinach, collard, and turnip greens are high in vitamin B. [4]
Vitamin C has remarkable anti-aging properties. It reduces fine lines and wrinkles, rebuilds collagen, and helps heal skin that has been damaged. This leaves your skin looking youthful. Broccoli is an excellent source of vitamin C. [5]
Vitamin E is essential for skin health. It helps reduce the effect of UV damage on the skin and reduces the symptoms of acne. Leafy greens, broccoli, and peppers are good sources of vitamin E. [6]
Vitamin K reduces hyperpigmentation and maintains collagen in the skin, which keeps the skin plump and elastic. Collagen also reduces wrinkles and allows the skin to look youthful. Eating leafy greens is an excellent way to increase your vitamin K intake. [7]
Then there's the anti oxidants in green powders, which can help reduce free radical build up, which increases the aging rate of skin. [8] As such green vegetables are great for detoxifying the body, which can help to reduce the appearance of blemishes and promote clearer, healthier-looking skin. Ingredients like spirulina, wheatgrass, and green tea extract found in many greens powders are particularly effective at detoxifying the body and promoting healthy skin.
Next up we've got the benefits of Chlorophyll is the pigment that gives green vegetables their color, and it has powerful antioxidant and anti-inflammatory properties. It can help to reduce inflammation in the skin and prevent acne breakouts.
Greens Powders for Flawless Skin
Greens powders are a convenient way to consume a variety of greens. Greens powder is essentially a powdered form of green vegetables packed with all the necessary nutrients for a healthy body and glowing skin. Depending on the brand, greens powders may contain different ingredients, but some common one greens that have benefits for skin specifically are green tea extract, spirulina, and wheatgrass.
Green tea extract has anti-inflammatory properties that reduce puffiness on the face and symptoms of acne. [9] It is also known to reverse and prevent the effects of sun damage on the skin. [10]
Spirulina is an anti-inflammatory that's high in antioxidants. It's anti-aging, prevents acne, and reduces inflammation in the face. Including greens powder in your diet that contains spirulina can help you achieve glowing skin. [11]
Wheatgrass promotes blood circulation and improves skin cell regeneration. It detoxifies the skin by pushing dirt and impurities out, leaving your skin clean and blemish-free. [12]
Kale is also particularly good as it's very rich in a lot of the best vitamins for skin health.
Incorporate greens powder into your diet daily by adding it to smoothies, soups, and oatmeal. You can also sprinkle your greens powder over roasted veggies or mix it into salad dressing and dips.
DIY Green Juice for Flawless Skin
If you prefer a DIY approach, making your green juice is an excellent option. Add whatever greens you have, like spinach, kale, celery, and cucumber, into a juicer or blender, blend into a juice or smoothie, and you have a nutrient-dense drink that's great for your skin. You can add a bit of honey or stevia if you prefer it sweet.
Here's a recipe for a DIY green juice:
Ingredients:
- 2 cups of spinach
- 1 cup of kale
- 1 cucumber
- 1 apple
- 1-inch piece of ginger
- 1 lemon
Instructions:
- Wash all the ingredients thoroughly.
- Cut the cucumber, apple, and lemon into small pieces.
- Add all the ingredients to a juicer or blender.
- Blend until smooth.
- Serve immediately.
Greens Powders vs. Whole Greens
While consuming whole greens is always the best option, greens powders are a great alternative when you're short on time or don't have access to fresh greens. However, it's important to note that greens powders are not a substitute for whole greens. Whole greens contain fiber and other essential nutrients that are not present in greens powders. Whilst this general advice is true, drinking greens powders every day is definitely better than no greens, so be realistic with your lifestyle.
If you're using greens powder, it’s essential to read the packing to ensure that it has all the ingredients you want. Avoid greens powders that contain additives and artificial sweeteners that can be harmful to your skin. Always do a patch test before using any product on your skin.
Anti-Inflammatory Diet for Healthy Skin
In addition to consuming greens, following an anti-inflammatory diet can also help improve skin health. Foods that have anti-inflammatory properties include tomatoes, olive oil, green leafy vegetables like spinach, kale, and collards, nuts like almonds and walnuts, and fatty fish like salmon, mackerel, tuna, and sardines. These foods can help your skin glow and reduce inflammation in the body. [13]
Foods to avoid include refined carbohydrates like white bread and pastries, French fries and other fried foods, soda and other sugar-sweetened beverages, red meat (burgers, steaks) and processed meat (hot dogs, sausage), margarine, shortening, and lard. [14]
Are Greens Good For Your Skin?
Incorporating greens powders into your diet is an easy way to consume a variety of greens and achieve flawless skin. Greens powders are packed with all the necessary nutrients for a healthy body and glowing skin. However, it's important to note that greens powders are not a substitute for whole greens, and consuming whole greens is always the best option. Following an anti-inflammatory diet can also help improve skin health. By incorporating these tips into your lifestyle, you can achieve healthy, radiant skin that glows from within.
References
1 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5642804/
2 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5772164/
3 - https://pubmed.ncbi.nlm.nih.gov/10692106/
4 - https://pubmed.ncbi.nlm.nih.gov/29672394/
5 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5605218/
6 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4976416/
7 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6533928/
8 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3299230/
9 - https://pubmed.ncbi.nlm.nih.gov/32812270/
10 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3390139/
11 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490612/
12 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8320646/
13 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8389628/
14 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4106357/
