Smoothies are great for acne-prone skin, right? Plenty of fruits, vegetables, and antioxidants – what could go wrong?
Quite a bit, actually.
Most smoothies are loaded with sugar, containing upwards of 50 or even 100g of sugar in a single smoothie. Even if the sugar comes from fruit, it’s still sugar. Worse yet, many smoothies contain milk or milk alternatives (almond milk/soy milk) that contain acne-causing hormones (insulin, IGF-1, estrogen), omega-6 fatty acids, and antinutrients.
What does this mean for your skin? Well, that “green” smoothie you’re drinking every morning might actually be causing acne and you are hurting your health.
The good news is that it’s not hard to make delicious, naturally low-sugar smoothies that are loaded with nutrients. Not only does it taste great (you’ll actually want to keep drinking it), but it’s loaded with antioxidants, anti-inflammatory compounds, and healthy fats that help eliminate acne and create glowing skin.
Mixed Berry Skin-Clearing Smoothie
Total time: 10 minutes
- 1/2 avocado
- 1/2 cup coconut cream or coconut milk
- 1 tsp.organic turmeric
- 1 tsp. organic camu camu powder
- 1 cup of spinach or kale (frozen is easier)
- 1 cup of assorted frozen low-sugar berries (strawberries, blueberries, blackberries, raspberries – again, I buy frozen)
- A dash of cinnamon
- Optional: coconut oil/ghee butter (for use as a meal replacement)
- Optional: shredded coconut
- Optional: macadamia butter
- Optional: tsp of lemon juice or apple cider vinegar
- Add all the ingredients into a blender. If you’re adding coconut oil, make sure you add it near the middle to avoid clumping.
- For increased thickness, add an extra slice of avocado or less coconut milk/cream
- Blend, taste, tweak, and enjoy!
I like to use frozen berries and vegetables for this smoothie. I just find it a lot easier to buy frozen berries and veggies in bulk, but there’s no reason this recipe won’t work with fresh vegetables and berries. Both the Trader Joe’s and the Whole Foods near me has surprisingly affordable frozen berries and vegetables.
- Cinnamon (or lemon juice/apple cider vinegar) blunts the insulin-spiking effects of the sugar found in the berries, protecting you from hormonal acne
- Tumeric has been shown to be extremely effective at decreasing inflammation
- Camu camu powder is the single most potent source of vitamin C on the planet
- Coconut milk is the safest milk alternative for acne
- Spinach and kale are great sources of vitamin A, C, E, and K, as well as essential minerals for clear skin, including magnesium, manganese, and potassium
- TONs of fiber to help support a healthy gut microbiome
Serving size: one smoothie
- Fiber: 12.29g (49%)
- Vitamin A: 18,743 (375%)
- Vitamin C: 555mg (924%)
- Vitamin E: 5.85mg (29%)
- Vitamin K: 594ug (743%)
- Magnesium: 157mg (39%)
- Potassium: 917mg (26%)
- Selenium: 12ug (18%)