6 Green Ingredients to Add to Your Diet to Get Sparkling Skin in No Time

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Skin is the body's largest organ and a reflection of your health. You can use all the wonder creams in the world but you need to delve skin-deep to find the causes of your dull complexion, persistent spots or sensitivity flare-ups.


Nutritional Therapist Eve Kalinik says in new book Plenish Juices to Boost, Cleanse & Heal that "often the symptoms of poor skin health can indicate a lack of nutrients or a struggling digestive system, such as absorption problems or an imbalance of beneficial 'good' bacteria in the digestive system.”

She also explains that baddy bacteria can thrive when the body's natural slightly alkaline environment is altered – by acidity-forming foods like meat, dairy, alcohol and caffeine. While we're not taking this as a cue to completely cut them out, there are ways to stimulate and support detoxification by eating and drinking more of the right things. It's easy.

Kara Rosen, author of the healthy handbook and cleanse service Plenish, says you need to eat ingredients rich in Vitamins C and A (see below), zinc (think pumpkin seeds, cashew nuts and raw cacao), omega 3s and 6s (try oily fish, chia seeds and flaxseeds) to address all skin health needs - and try her juice recipe from the book designed for a sparkling complexion.

THE PLENISH 'GREEN GLOW-GETTER' JUICE:

1. Broccoli (1 cup) and spinach (2 cups)
These are great sources of folic acid and vitamin C, which are both essential for cell regeneration and repair. Vitamin C also supports the process of collagen formation and works to reduce oxidative damage. Furthermore, these greens contain the antioxidant beta-carotene, which can assist detoxification processes and minimize toxin build-up in the body. They are also rich in vitamin A, important for healthy cell replication and differentiation.

2. Fennel (1 cup)
This is also an excellent source of vitamin C, but probably the most unique component of this root veg is the phytonutrient anethole. This compound has been shown to reduce inflammation and contains natural anti-microbial properties, which help balance bacteria in the gastrointestinal tract and in turn promote detoxification.

3. Apples (2, stalks removed)
Apples are packed with phytonutrients, which means that they have antioxidant properties that help to scavenge free radicals. They also contain the flavonoid quercetin, which can inhibit enzymes that convert complex carbohydrates into simple sugars, so in this sense they help to regulate blood sugar levels. This is important in skin health, as spikes in blood sugar can damage collagen.

4. Coriander (1/2 cup)
This herb is a remarkable heavy metal detoxifier (or chelator), helping to bind and remove heavy metals from the body and so act as a detoxing support. It also has anti-bacterial and anti-fungal properties, which help to balance gut microflora. After all, healthy digestion = a happy complexion.

5. Cucumber (1 cup, chopped)
Often underrated as a superfood, cucumber is one of the most hydrating of veggies. It contains almost 95% water and important electrolytes. It also provides B vitamins and a wealth of minerals, as well as potent antioxidant properties.

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