{"id":39081,"date":"2024-02-26T19:47:27","date_gmt":"2024-02-26T19:47:27","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=39081"},"modified":"2024-02-26T21:53:07","modified_gmt":"2024-02-26T21:53:07","slug":"power-greens-skin-health","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/power-greens-skin-health\/","title":{"rendered":"The Power of GREENS AND The Link To Your SKIN Health"},"content":{"rendered":"<p>It\u2019s one thing to wish for calm, clear skin\u2026 and another to put in the effort it takes to achieve it. Even if you invest in the best skincare products and treatments that money could buy, what you put on your skin will only go so far. (Unless genetics are on your side and you wake up day after day, year after year, with nary a bump or blemish in sight. I, for one, am simply not amongst these blessed folk.) For most people, what you put into your body will have a major impact on how healthy and glowing your skin will be. While consuming a diverse range of fruits and veggies will surely help, prioritizing green vegetables\u2014including a smattering of green superfoods\u2014might be the special sauce to take your skin wins to new heights.<\/p>\n\n\n<p>Below, with the help of Amy Shapiro MS, RD, of <a href=\"https:\/\/realnutritionnyc.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Real Nutrition in New York City<\/a>, we\u2019re covering the biggest benefits of greens for your skin. And later: her top hacks to help you boost your intake of greens with ease.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-5-benefits-of-green-vegetables-for-skin\">5 Benefits of Green Vegetables for Skin<\/h2>\n\n\n<p>The fact that greens are *incredibly* beneficial for your health likely isn\u2019t news to you. But if they\u2019re not regularly in your meal rotation, chances are their skin benefits will inspire you to add them to your cart on your next trip to the grocery store.<\/p>\n\n\n<p>\u201cEating more plants will help to improve skin integrity, hydration, and decrease signs of aging,\u201d Shapiro shares. Here\u2019s why.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-greens-are-packed-with-antioxidants\">1. Greens Are Packed with Antioxidants<\/h3>\n\n\n<p>\u201cGreens contain antioxidants that protect your skin from oxidative damage,\u201d Shapiro begins. Per a <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/ics.12728\" target=\"_blank\" rel=\"noreferrer noopener\">2021 review<\/a> in the <em>International Journal of Cosmetic Science<\/em>, oxidative stress\u2014which is caused and accelerated by everything from pollution and UV light to psychological stress and a <a href=\"https:\/\/www.mdpi.com\/2076-3921\/12\/9\/1674\" target=\"_blank\" rel=\"noreferrer noopener\">poor diet<\/a>\u2014won\u2019t only damage cell health and contribute to aging and disease risk, but also show up on your complexion. This can result in:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hyperpigmentation<\/li>\n\n\n\n<li>Wrinkles<\/li>\n\n\n\n<li>Roughness<\/li>\n\n\n\n<li>Dryess<\/li>\n<\/ul>\n\n\n<p>While topical antioxidants (such as a handy vitamin C serum) can bolster environmental defenses and keep skin aging at bay, the antioxidants in your greens can do the same from the outside in. Moreover, as a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7380694\/\" target=\"_blank\" rel=\"noreferrer noopener\">2020 review<\/a> in the <em>Journal of Clinical and Aesthetic Dermatology<\/em> notes, greens pack the highest antioxidant counts across all veggies, thus solidifying their protective, pro-aging potential.<\/p>\n\n\n<p>Some of the best antioxidants for skin, which you\u2019ll find in different amounts depending on the specific greens, include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vitamin A.<\/strong> According to Shapiro, this fat-soluble vitamin helps protect the skin from the sun. Moreover, a lack of vitamin A can <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/vitamin-a\/\" target=\"_blank\" rel=\"noreferrer noopener\">contribute to dry skin<\/a>. (Topical forms of vitamin A, namely <a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-use-retinol\/\" target=\"_blank\" rel=\"noreferrer noopener\">retinol and retinoids<\/a>, are also amongst the top derm-approved products for their anti-acne and anti-aging prowess.)<\/li>\n\n\n\n<li><strong>Vitamin C.<\/strong> It bears repeating that vitamin C is powerful for skin health whether ingested or applied. \u201cThis powerful antioxidant fights free radicals, decreases signs of aging, helps the body to produce collagen, and improves the healing factors of the skin,\u201d Shapiro shares.<\/li>\n\n\n\n<li><strong>Vitamin K.<\/strong> While vitamin K isn\u2019t the most popular letter vitamin, it has antioxidant properties that can end up improving your complexion. As Shapiro explains, \u201cIt helps to strengthen blood capillaries, allowing for oxygen and blood flow to get to the skin to keep it healthy and glowing.\u201d<\/li>\n\n\n\n<li><strong>Carotenoids.<\/strong> Although antioxidant, <a href=\"https:\/\/lpi.oregonstate.edu\/mic\/dietary-factors\/phytochemicals\/carotenoids\" target=\"_blank\" rel=\"noreferrer noopener\">anti-inflammatory carotenoids<\/a> have yellow, orange, and red pigments (and thus are typically known to exist in the likes of tomatoes and carrots), you can also find them in green veggies. According to a <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2212267221014337\" target=\"_blank\" rel=\"noreferrer noopener\">2022 review<\/a> in the <em>Journal of the Academy of Nutrition and Dietetics<\/em>, kale is a good source that will also boost collagen and elastin for pro-aging skin benefits. Shapiro adds that two specific types of carotenoids, lutein and zeaxanthin, \u201chelp protect skin from UV light and therefore will decrease signs of aging and oxidative damage.\u201d A <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7827176\/\" target=\"_blank\" rel=\"noreferrer noopener\">2021 review<\/a> in the journal <em>Nutrients<\/em> notes that you can find both carotenoids in greens such as spinach, parsley, broccoli, Brussels sprouts, and chlorella.<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-greens-are-full-of-water\">2. Greens Are Full of Water<\/h3>\n\n\n<p>\u201cPlants are full of water [and] staying adequately hydrated helps to keep skin healthy and hydrated,\u201d says Shapiro. Of course, you should sip on H2O throughout the day, but you can also rely on all fluids and water-rich foods to meet your daily quotas.<\/p>\n\n\n<p>In the world of green veggies, the <a href=\"https:\/\/utswmed.org\/medblog\/hydrating-healthy-foods\/\" target=\"_blank\" rel=\"noreferrer noopener\">most hydrating<\/a> ones include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cucumber (96 percent water)<\/li>\n\n\n\n<li>Lettuce (96 percent water)<\/li>\n\n\n\n<li>Celery (95 percent water)<\/li>\n\n\n\n<li>Zucchini (94 percent water)<\/li>\n\n\n\n<li>Broccoli (92 percent water)<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-greens-support-natural-detoxification\">3. Greens Support Natural Detoxification<\/h3>\n\n\n<p>Dietary <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">fiber<\/a> doesn\u2019t only promote <a href=\"https:\/\/www.humnutrition.com\/blog\/gut-health-and-immune-system\/\">gut health<\/a>; intake is <a href=\"https:\/\/www.humnutrition.com\/blog\/forget-fad-diets-why-fiber-is-the-one-ingredient-you-shouldnt-live-without\/\" target=\"_self\" rel=\"\">also beneficial<\/a> for blood sugar balance, weight maintenance, cardiovascular health, and even your skin. \u201cWhen we eat more greens, we get more fiber,\u201d says Shapiro. While she cites fiber recommendations for adults as 25 to 40 grams per day, a mere <a href=\"https:\/\/nutrition.org\/most-americans-are-not-getting-enough-fiber-in-our-diets\/\" target=\"_blank\" rel=\"noreferrer noopener\">7 percent<\/a> of adults in the US reach these quotas. If you want to be one of them\u2014reaping the benefits of natural detoxification for regular <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">digestion<\/a> and skin wins\u2014pack your plate with greens aplenty.<\/p>\n\n\n<p>\u201cWith adequate fiber, our bodies eliminate toxins through bowel movements, [helping to] keep our skin healthy and vibrant,\u201d Shapiro explains.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-greens-are-essential-for-healthy-diet\">4. Greens Are Essential for Healthy Diet<\/h3>\n\n\n<p>According to Shapiro, getting more skin-friendly, health-boosting greens in your rotation has the innate potential to discourage less-than-healthy eating patterns. \u201cWhen we eat more greens (and other plants), we \u2018crowd out\u2019 other foods like packaged and processed items, which can disrupt skin health,\u201d she shares. And, of course, greens are a crucial component of a colorful, well-rounded diet.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-green-superfoods-can-pack-omega-3s\">5. Green Superfoods Can Pack Omega-3s<\/h3>\n\n\n<p>Shapiro says that a few powerful green superfoods\u2014including algae, spirulina, and chlorella\u2014contain <a href=\"https:\/\/www.humnutrition.com\/product\/4\/omg-omega-the-great\" target=\"_self\" rel=\"\">omega-3 fatty acids<\/a>. In addition to boasting benefits for brain and heart health, omega-3s \u201chelp to keep our skin hydrated and moist instead of dry and cracked,\u201d the dietitian explains. \u201cThis will help with skin integrity, aging and overall appearance.\u201d<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-tips-to-boost-your-intake-of-greens-for-better-skin\">Tips to Boost Your Intake of Greens for Better Skin<\/h2>\n\n\n<p>Hopefully, the intel shared above has convinced you to get more greens in your diet, stat. Shapiro suggests the following tips to put thought to action\u2014resulting in a clearer, more radiant complexion.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-try-a-2x2-method\">Try a 2&#215;2 Method<\/h3>\n\n\n<p>\u201cI recommend including two cups of vegetables at least two meals per day,\u201d Shapiro shares. (This is in addition to enjoying at least two servings of fruit per day\u2014with the overarching goal of <a href=\"https:\/\/www.humnutrition.com\/blog\/eat-the-rainbow\/\" target=\"_self\" rel=\"\">eating the rainbow<\/a> and not just greens alone.)<\/p>\n\n\n<p>For opportunities to add greens into your meals, heed Shapiro\u2019s inspo by:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.humnutrition.com\/blog\/low-fodmap-breakfast-recipes\/\">Breakfast<\/a>:<\/strong> Adding spinach to eggs or a <a href=\"https:\/\/www.humnutrition.com\/blog\/post-workout-smoothie-recipes\/\">smoothie<\/a>, topping avocado toast with nutrient-dense microgreens<\/li>\n\n\n\n<li><strong>Lunch:<\/strong> Enjoying a salad, swapping grains for greens in a bowl<\/li>\n\n\n\n<li><strong>Dinner:<\/strong> Tossing peas into pasta, sauteeing spinach in casseroles<\/li>\n<\/ul>\n\n\n<p>\u201cAdding greens is super easy\u2014especially greens like spinach, as they are very versatile and mild,\u201d she notes.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-cook-or-blend-your-greens\">Cook or Blend Your Greens<\/h3>\n\n\n<p>Not the biggest fan of greens but still want to reap their bountiful benefits for your skin and health? When you cook your greens\u2014say, in a stir fry or a soup\u2014Shapiro says they basically shrink down into nothing. Similarly, blending fresh or frozen <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-and-types-of-leafy-greens\/\">leafy greens<\/a> into a smoothie is a surefire way to boost your intake while accommodating your palate preferences.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-enjoy-green-juices-in-moderation\">Enjoy Green Juices (in Moderation)<\/h3>\n\n\n<p>If you\u2019re like me and love a good green juice, you\u2019ll be able to up your micronutrient intake with each sip. However, Shapiro advises limiting them to one a day\u2014namely if your go-to packs a lot of sugar. \u201cMany [green drinks] contain vitamins and minerals in large doses, so there is no need to drink multiple servings in one day,\u201d she explains. \u201cAdditionally, these drinks do not provide the same quality or amount of dietary fiber, so you will lose that benefit.\u201d<\/p>\n\n\n<p>Remember: Fiber is your friend, which you\u2019ll get by eating your greens and other plants in their whole forms.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-opt-for-convenience\">Opt for Convenience<\/h3>\n\n\n<p>Find yourself buying greens just to end up balking at the effort it takes to prep them? Shapiro suggests buying them ready to go to encourage greater intake. \u201cIf washing and prepping gets in your way, you can simply buy salad kits, boxes of greens, or bags of frozen greens,\u201d she shares. (Read: <em>No excuses<\/em>.)<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-take-a-green-supplement-for-skin\">Take a Green Supplement for Skin<\/h3>\n\n\n<p>To amplify skin health courtesy of greens and their micronutrients, you may want to include a <a href=\"https:\/\/www.humnutrition.com\/blog\/the-best-detox-foods\/\">detox<\/a> supplement for <a href=\"https:\/\/www.humnutrition.com\/blog\/probiotic-for-skin\/\">clear skin<\/a>, such as HUM\u2019s <a href=\"https:\/\/www.humnutrition.com\/product\/2\/daily-cleanse\/\" target=\"_self\" rel=\"\">Daily Cleanse<\/a>, in your routine. It packs 14 detoxifiers, including chlorella and spirulina, plus no shortage of antioxidants and minerals (such as <a href=\"https:\/\/www.humnutrition.com\/blog\/zinc-benefits\/\">zinc<\/a>, which <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31745908\/\" target=\"_blank\" rel=\"noreferrer noopener\">has been shown<\/a> to help alleviate the likes of acne and dermatitis).<\/p>\n\n\n<p>When taken consistently over time and alongside a plant-forward diet rich in greens and a host of other whole foods, you can anticipate both a healthier complexion and a stronger sense of well-being.<\/p>\n\n\n\n<div  class=\"cta-block -mx-4 md:mx-0 my-10 p-px md:rounded bg-white text-black relative  bg-no-repeat bg-cover aspect-[83\/48]\" style=\"background-image:url(https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/12\/BlogBackground_Quiz.jpg);\" >\n\n\t<div class=\"p-4 sm:p-6 w-[70%] md:w-2\/3\">\n\t\t\t\t\t<div class=\"text-2xl md:text-3xl font-display font-bold uppercase\">Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\t<a class=\"btn btn-large btn-primary mt-4 md:mt-8 !no-underline\" href=\"https:\/\/www.humnutrition.com\/get_started\" target=\"_blank\">Take The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s one thing to wish for calm, clear skin\u2026 and another to put in the effort it takes to achieve it. Even if you invest in the best skincare products and treatments that money could buy, what you put on your skin will only go so far. (Unless genetics are on your side and you [&hellip;]<\/p>\n","protected":false},"author":33,"featured_media":39222,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[835,839],"tags":[],"coauthors":[21958],"class_list":["post-39081","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-skin","category-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Link Between Greens and Skin Health | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"We\u2019re covering the biggest benefits of greens for your skin. And top hacks to help you boost your intake of greens with ease.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.humnutrition.com\/blog\/power-greens-skin-health\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Power of GREENS AND The Link To Your SKIN Health\" \/>\n<meta property=\"og:description\" content=\"We\u2019re covering the biggest benefits of greens for your skin. And top hacks to help you boost your intake of greens with ease.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.humnutrition.com\/blog\/power-greens-skin-health\/\" \/>\n<meta property=\"og:site_name\" content=\"HUM Nutrition Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/humnutrition\" \/>\n<meta property=\"article:published_time\" content=\"2024-02-26T19:47:27+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-26T21:53:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/02\/Green-Superfoods-for-Skin-The-Wellnest-by-HUM-Nutrition.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1210\" \/>\n\t<meta property=\"og:image:height\" content=\"807\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Michele Ross\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:site\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Michele Ross\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/power-greens-skin-health\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/power-greens-skin-health\/\"},\"author\":{\"name\":\"Michele Ross\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#\/schema\/person\/d79498fadfaa639549131f36c0301585\"},\"headline\":\"The Power of GREENS AND The Link To Your SKIN Health\",\"datePublished\":\"2024-02-26T19:47:27+00:00\",\"dateModified\":\"2024-02-26T21:53:07+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/power-greens-skin-health\/\"},\"wordCount\":1475,\"publisher\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/power-greens-skin-health\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/02\/Green-Superfoods-for-Skin-The-Wellnest-by-HUM-Nutrition.jpg\",\"articleSection\":[\"Skin\",\"Tips\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/power-greens-skin-health\/\",\"url\":\"https:\/\/www.humnutrition.com\/blog\/power-greens-skin-health\/\",\"name\":\"The Link Between Greens and Skin Health | HUM Nutrition Blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/power-greens-skin-health\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/power-greens-skin-health\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/02\/Green-Superfoods-for-Skin-The-Wellnest-by-HUM-Nutrition.jpg\",\"datePublished\":\"2024-02-26T19:47:27+00:00\",\"dateModified\":\"2024-02-26T21:53:07+00:00\",\"description\":\"We\u2019re covering the biggest benefits of greens for your skin. 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