To maintain a healthy, radiant, and youthful complexion, your skin requires proper nutrition. Juices offer a quick and convenient way to supply your skin with essential nutrients. In this comprehensive guide, we delve into everything you need to know about achieving glowing skin through the power of juices. While whole foods remain important, juices prove particularly advantageous when you’re on the go.
Fresh fruits and vegetables are rich sources of vitamins, minerals, micronutrients, and antioxidants that play a pivotal role in preserving your skin’s structural integrity. They also work to counteract free radicals, thereby slowing down the appearance of aging signs, such as wrinkles, thinning skin, pigmentation issues, and more.
This article delves into 21 skin-nourishing juices, their mechanisms, recommended daily intake, and much more. Keep reading to enhance your understanding.
Optimal Juices for Radiant Skin
What Are the Benefits of Juices for Your Skin and General Well-being?
Fruits and vegetables are rich sources of vitamins, nutrients, and antioxidants that promote overall health by enhancing immunity and reducing the risk of cardiovascular diseases. These essential nutrients also contribute to the health and appearance of your skin.
However, it is advisable to primarily consume whole fruits and vegetables. According to experts, the juicing process may lead to the loss of dietary fiber, which is vital for your body. While research comparing the benefits of whole foods and juices has yielded inconclusive results, experts generally recommend the consumption of whole fruits and vegetables over their juiced counterparts (1).
In today’s fast-paced world, where busy lifestyles are the norm, incorporating juices into your diet can be an effective means of increasing your intake of essential vitamins and nutrients, contributing to radiant skin.
Note: According to the 2015-2020 Dietary Guidelines for Americans, the daily calorie intake for an individual is recommended to be 2000 calories. This daily intake should include 2 cups of fruits and 2.5 cups of vegetables. Unless otherwise advised by your healthcare provider, it is permissible to consume 2 cups of fruits (whether whole or in juice form, without peels and pits) and 2.5 cups of vegetables (whether whole or juiced) (2).
The USDA provides a chart outlining daily recommendations for fruit consumption (3). According to the chart, the recommended daily intake for the average adult is:
The same rule applies to 100% fruit juices (1 cup of whole fruit is equivalent to 1 cup of 100% fruit juice). The standard measurement for 1 cup in the United States is approximately 8 fluid ounces, which is roughly equivalent to 237 milliliters.
1. Juiced Carrots
Carrots are renowned as one of the healthiest foods, and carrot juice stands out as a skin-nourishing elixir. This vibrant vegetable is a rich source of carotenoids, particularly beta-carotene, a form of Vitamin A known for its skin benefits. Carrot juice is also teeming with flavonoids and antioxidants that enhance your immune system. Moreover, it boasts wound-healing properties and is effective at reducing inflammation and countering the harm caused by free radicals (4).
Recommended Daily Consumption A single cup (approximately 100 grams) of raw carrots provides 41 kcal, 5.9 mg of vitamin C, 0.983 mg of niacin, 1 microgram of lycopene, and 0.66 mg of vitamin E (alpha-tocopherol) (5). Additionally, raw or juiced carrots offer various other essential nutrients that promote skin health. A daily intake of 2.5 cups of raw or juiced carrots is advisable. For a more precise understanding of the recommended intake tailored to your body’s requirements, consult with a registered dietitian.
2. Tomato Juice
Tomatoes are abundant in beta-carotene and lycopene, a vibrant red carotene present in various red fruits and vegetables. Lycopene plays a vital role in shielding your skin from the adverse effects of UV rays, commonly known as photodamage (6). It acts as a protective barrier against sunburn, signs of premature aging caused by sun exposure, and UV-induced pigmentation.
Recommended Daily Consumption Sipping on a glass of tomato juice (approximately 200-250 ml) provides an ample dose of lycopene, satisfying your daily recommended intake (7).
Related: Discover 5 Best Fruits For Glowing Skin
3. Lemon Juice
Citrus fruits, particularly lemons and limes, boast a wealth of vitamin C, also known as ascorbic acid. Vitamin C plays a pivotal role in collagen synthesis, a crucial component for muscle, tissue, and skin health. Additionally, vitamin C consumption supports the regeneration of alpha-tocopherol, also known as Vitamin E, within your body. Vitamin E is another vital antioxidant that contributes to overall well-being and the maintenance of vibrant, healthy skin (8).
Recommended Daily Consumption For men, the recommended daily intake of vitamin C is 90 mg, while women are advised to aim for 75 mg (8).
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