This article originally appeared on Shape.com.
No matter how many celeb-adored, high-end face masks or soothing skin serums you put on, you probably won't get the radiant complexion and constant glow you're after. For that, you'll have to make some adjustments to what you're putting in your body, not just what you're putting on it.
Research shows that what you put in your body affects the appearance and health of your skin, says Maya Feller, R.D., a dietitian in New York. And you don't need to prepare a full-fledged, nutritious meal to see these positive changes, either.
“Making a beverage that combines different types of healthy ingredients enables those foods to work in conjunction, so you get their benefits most effectively,” says Feller. “Plus, drinks are more rapidly absorbed than whole foods.”
To achieve that must-have bright and refreshed look, break out your blender and build a glowing skin smoothie with these key ingredients.
1. Fruits and Veggies
They’re loaded with antioxidants, including vitamins C, E, and the Bs, which help block the free radicals that can lead to wrinkles, dryness, and dark spots, says Feller. Opt for fresh berries and leafy greens to do exactly that.
Add: fresh blueberries, raspberries, or golden berries and kale or spinach
2. Collagen
This protein improves the elasticity of skin and helps keep it smooth and strong. Put a scoop of powdered collagen in a vitamin C-rich smoothie—the C helps your body synthesize the collagen, says Feller, to reap the most skin benefits. No need to add OJ; you can get plenty of vitamin C from strawberries, curly kale, and other produce. (You'll also want to dive spoon first into this skin-boosting kiwi coconut collagen smoothie bowl.)
Add: a scoop of powdered collagen and strawberries, curly kale, kiwi, oranges, cantaloupe, or papaya
3. Prebiotics and Probiotics
A good rule of thumb: What's good for your gut is also good for your skin. That's why prebiotics and probiotics are the perfect glowing skin smoothie ingredient. Feller recommends making an all-around good-for-you smoothie by including yogurt with live cultures of probiotics and dandelion greens or nuts with their skins on for prebiotics. (ICYDK, this is the difference between prebiotics and probiotics.)
Add: yogurt and dandelion greens or nuts with skins
4. Healthy Fats
You've heard that omega-3 fatty acids are super important in terms of heart health, but they can do wonders for your skin too. The omega-3s in avocados, almonds, and hulled or milled flaxseeds or hempseeds have anti-inflammatory effects and can help soothe skin irritation, says Feller. Bonus: These glowing skin smoothie ingredients will also keep you full for the hours to come.
Add: avocado, almonds, flaxseeds, or hempseeds
