15 Smoothies to Help with Skin Problems


This may be obvious, but I am going to ask anyways, what is the largest organ in the body???

For a 1,000 points the answer is….. The skin!

The skin!

Our skin is critical to keeping our bodies in good health.

Plus, who does not want good skin???

I know I do and I am sure you do to.

As a kid, I always had a mix of acne and ingrown hairs that I had to deal with. It was so tiring to try 8,000 different products every month to only fail each time. The worst part is that something like your face is so important. It killed me to see myself in the mirror and wonder what I could be doing wrong???

I was never popular with the ladies but even I knew girls were not into acne face guys, no matter if I liked long walks on the beach (which I do!)

That is why we all, me included, spend a lot of money to make sure our skin is looking its best.

a lot of money to make sure our skin is looking its best

It is estimated that over 51.7 million people spend at least $50 dollars on skin products per month. I am a man, and I can only feel how much my ladies are spending on similar products.

I have a better idea, lets us nutrition to help our skin.

We all age I know that we all age, our skin gets saggy, and then we can no longer wear that bikini or speedo, sorry it happens. No matter how much holistic, medical, or magical ingredients we put on our skin we still have acne. That is life people.

the dog

Nothing we can do about it but slow down the aging and disease process.

How……. I have the answer J

Nutrition, it is the best way to help your skin in the long term!

Here is how I am going to help you

I am going to explain foods that are good for skin health.

I will also explain what how these foods can help with a variety of skin problems.

Then I will give you put the icing on the cake and share some great smoothie recipes for all the ingredients?

Sound good?

Sound good

Foods That Help with Skin Problems


Antioxidants: Vitamins A & C

  • Vitamins are powerful in preventing the development of skin cancers.
  • They combat the damage that is done to our DNA by things like sunlight, smoking, and radiation.
  • Antioxidants also neutralize dangerous molecules called “free radicals”. These are the left overs of our normal cellular reactions in our bodies. If these build up they can damage our cells and our DNA.
  • Other Sources: Whole fruits and vegetables

Chia Seeds

Good Fats: Omega 3 Fatty Acids

  • They prevent the risk of developing psoriasis by reducing risk of cardiovascular disease (CVD).
  • There is a link that associates CVD and psoriasis. More research needs to be done but there is a strong correlation between the two. Patients should be counseled on diet with emphasis of reducing dairy, consuming less sugar, and eating good sources of fats.
  • Omega 3 acids have been shown to reduce blood pressure, triglycerides (bad fats), and inflammation. All of these factors can lead to heart disease.
  • Other Sources: Fish, Brussel sprouts, walnuts, squash, canola oil

Sunflower Seeds 

Antioxidant: Vitamin E

  • Like other antioxidants, it prevents the development of skin cancer.
  • This is vitamin can be hard to supplement in one’s diet. So one can also buy vitamin E creams as another option.
  • Other Sources: Almonds, spinach, palm oil, wheatgerm, avocado, sweet potato

Almond Milk

Replaces Dairy in Diet & Has Less Sugar

  • Reducing consumption of dairy and sugar has been shown to better treat acne & slow down the aging of the skin.
  • High blood sugar can lead to a process called glycosylation. This is when sugars in our body cross link the amino acids in collagen (like in our skin or blood vessels). This makes the bonds more rigid and inflexible, once this happens the body cannot repair it.
  • Diet has been associated to acne. Especially in the Western world as our diet is higher in sugar and dairy than other parts of the world.
  • Milk from cows in the U.S. have been shown to higher levels of growth hormones, insulin like growth factors, and anabolic steroids. The problem with acne is that one has overactive sebaceous glands or making too much of the hormone androgen.
  • Like milk, higher levels of sugar promote increased insulin and insulin like growth factor (IGF). This stimulates our sebaceous glands (like the ones of our face) and causes an increase in androgens (hormones that are associated with acne).

15 Smoothie Recipes Using Skin Healthy Food

Strawberry Mango Smoothie  


  • 1 cup of strawberries
  • 1 cup peeled and chopped mango
  • 1 cup of almond milk
  • ½ cup of ice cubes
  • ½ cup of orange juice


The mango gives this smoothie added fiber and taste with the strawberry. The best part of this is that you can add or subtract the orange juice based on how much sugar you want in your drink.

Strawberry Banana Smoothie    


  • 1 ½ cups strawberries
  • 1 banana
  • 1 tablespoon of honey
  • 1 cup of almond milk
  • ½ cup of ice
  • ¼ cup of chia seeds


This is a classic smoothie you cannot go wrong with. The chia seeds should not be added last, they can clog up the blender.

Make sure not to add to much honey as the smoothie is already sweet.

Honey Oat Banana Smoothie 

  • 1 banana chopped
  • ¼ cups of oats
  • 1 cup of vanilla almond milk
  • ½ cup of ice
  • 2 tablespoons of honey


This is morning oatmeal in a smoothie form. Honey also has powerful antioxidants.

Tropical Pina Colada 


  • 1 fresh mango without the skin
  • 1 banana
  • ½ cup of coconut water
  • ½ cup of coconut flakes
  • 1 teaspoon vanilla
  • 1 ½ cups of almond milk
  • 5 ice cubes


The banana and mango are both tropical flavors that mix well together with the coconut. 

The coconut of the smoothie is rich in the good unsaturated and fats

Chocolate Banana Smoothie 

  • One banana
  • 1 cup of almond milk
  • ¼ cup of chia seeds
  • ½ cup of ice
  • 2 tablespoons of almond butter
  • 2 teaspoons of cocoa powder or Nesquik


Chocolate and bananas can be very healthy and tasty in this smoothie. Think of this as the healthier sibling of the milkshake.

Apple Banana Smoothie 


  • 1 cup of freshly chopped apples
  • 1 banana
  • 1 cup of almond milk
  • ½ cup of water
  • 1 teaspoon of vanilla extract
  • 1 tablespoon of cinnamon powder


Apple and cinnamon is a classic flavor combination you will love in this smoothie. Make sure not to add too much cinnamon at the end. It can overpower the rest of the drink.

Ruby Mango Smoothie 

  • 1 mango, chopped
  • 1 grapefruit, peeled
  • ½ cup of orange juice
  • ½ cup of ice
  • ½ cup of water
  • 2 teaspoons of fresh ginger


Grapefruits are packed with vitamin C, fiber, and potassium. Its bitter taste is nicely balanced with the sweeter flavors of orange and mango. The ginger adds that next level of refreshing.

Pumpkin Nutmeg Shake  

  • ½ cup of canned pumpkin
  • 1 cup of Greek yogurt
  • 1 cup of almond milk
  • ½ cup of ice
  • 2 tablespoons of chia seeds
  • 1-2 teaspoons of nutmeg


This smoothie will remind you of a pumpkin pie. Pumpkins are rich in fiber, vitamin A, and magnesium.

Chocolate Avocado Smoothie


  • 1 avocado
  • ½ cup of blackberries
  • •    1 cup of almond milk
  • •    ½ cup of ice
  • •    2 teaspoons of cocoa powder


The blackberries will give a tart taste to blend all the flavors well. Avocadoes are great sources of unsaturated fats and fiber.

Watermelon Cucumber Lime Smoothie


  • •    2 cups of strawberries
  • •    3 cups of watermelon
  • •    ½ cucumber, chopped
  • •    1 cup of ice
  • •    1 cup of sparkling water
  • •    ½ lime juice from fresh lime


This is a tropical paradise of a smoothie. It has enough vitamin C and antioxidants for your entire day.

Powerhouse Green Smoothie


  • 1 cup of spinach, washed
  • ½ cup of strawberries
  • 1 cup of water
  • ½ lime juice
  • 1 teaspoon of ginger
  • 1 tablespoon of honey


Spinach is an excellent source of vitamin K, folate, and fiber. The spinach flavor is matched nicely with the lime, ginger, and honey.

Sweet Kale Smoothie


  • 1 cup of kale, chopped
  • 1 cup almond milk
  • ½ of cucumber
  • 1 cup of blackberries
  • ½ cup of orange
  • 2 teaspoons of honey
  • 5 ice cubes


Kale is a superfood it has fiber, antioxidants, calcium, and vitamin K.

We are pairing it other fruits to remove some of that bitterness. The blackberries and orange adds a lot of sweetness and fiber to the smoothie.

Blueberry Dream Smoothie


  • 1 cup of blueberries
  • 1 cup almond milk
  • ½ cup of raspberries
  • 1 Greek yogurt
  • ¼  cup of chia seeds
  • 2 teaspoons of honey
  • 5 ice cubes


If you like berries you will like this smoothie. It has the sweet taste along with a thicker texture with the chia seeds.

Ginger Carrot Smoothie


  • ½ cup of spinach, washed
  • 1 whole carrot, chopped
  • 1 cup of water
  • ½ cup of peach juice
  • 2 tablespoons of ginger
  • 1 tablespoon of honey


This is a fresh veggie smoothie. Make sure to add more juice if you want more sweetness out of this smoothie.

Raspberry Tart Smoothie


  • 1 1/2 cups unsweetened vanilla almond milk
  • 1/2 cup fresh raspberries
  • 1 cup strawberries
  • ½ cup of blackberries
  • ½ cup of ice


If you love berries this one is for you. This is a creamy and fruity smoothie that will leave you wanting another one.


Good skin is a great goal to strive for! Our skin is a very important organ.

Using nutrition we can use this as a way to fight against aging and disease of the skin. For a quick recap

Skin Problems


What Can Help: Replace Dairy & Eat Less Sugar

Aging Skin

What Can Help: Eating Less Sugar


What Can Help: Eat Good Fats (Omega 3) & Eat Less Sugar

Skin Cancer

What Can Help: Eating Antioxidants (Vitamins A, C, E)


1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4106357/

2 https://www.statista.com/statistics/317876/us-households-total-amount-spent-on-skin-care-products-past-3-months/

Christian Bramwell

Author BIO


Christian Bramwell, MD uses his own weight loss story as teaching for people struggling with their own weight through blogging, teaching, and writing. His mission in life is to promote health and education, that is why he has chosen to be a family physician and found his own nonprofit Project RAK based on education and empowerment.

NPI (Doctor proof number) 1336632918 NPI Number:

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