7 Day Juice Plan For Clear Skin

Juicing for clear skin

We’ve been told since we were teenagers that greasy food often translates to greasy — often pimply — skin for most of us (you are what you eat, right?).

For years we’ve raided the skincare aisles with no luck.

As much as we want to believe that we get what we pay for, a solid skincare routine is only one part of the journey to clear skin.

The most expensive cleansers, exfoliants, and cucumber face packs don’t work if high-fat, sugary foods are always in your diet.

But can a glass of low-fat, high-antioxidant, organic juice a day keep the zits and redness away?

A healthy, attractive glow should not mean dropping extra cash and raising blood pressure when a juice recipe you can make at home is waiting to save the day.

Adding more fruits and veggies in your diet can make a big difference when it comes to skin health as well as overall health.

Juicing is more widely used to detox the digestive system and promote weight loss, but it may just be your new tool on a journey to overall health and healthy skin.

This newsletter will explore the benefits of juicing to promote hydration, reduce blemishes, and smooth skin by working to cleanse the digestive system and remove toxins from the inside out — a healthy recipe for clear skin!

7-Day juice detox plan

You can’t go wrong with a fresh juice to start your day and keep the breakouts away.

Variety is key to keeping the flavor interesting and the skin glowing.

Making juices at home with your favorite fruit on hand is a breeze.

Below is a beginners-friendly detox week chock full of nutritionist-approved delicious juice recipes to help reduce cravings for greasy, processed foods and reveal healthier skin.

If your skin is sensitive to sugar, a green juice contains low sugar volume, preventing blood sugar spikes and skin breakouts.

Whether you would like to satisfy your sweet tooth with a fruit juice or have a green drink healthy juice, the only thing is to be sure to properly rinse fresh fruit and veggies before juicing.

Some of these recipes contain fresh herbs like mint and parsley, which can be blended into the juice or topped as decoration.

Any leftover juice can be stored in a sealed container (ex: mason jar) in the refrigerator to chill for 3-5 days.

One of these may just become your new favorite juice recipe.

Day 1 — The Root of the Problem

  • 2 small beets/beetroot, peeled, quartered, and boiled untli soft
  • 1-2 large carrots, peeled and chopped
  • 1/2 large pear, cored and quartered
  • 1″ piece fresh ginger, peeled and chopped
  • 0.5″ – 1″ piece fresh turmeric, peeled and chopped (optional)

Day 2 — Green With Envy

  • 1 large handful of leafy greens of choice (spinach or kale leaves), stemmed
  • Half cucumber, peeled and chopped
  • 1 whole apple, peeled and cored
  • 1/2 orange, peeled and seeded
  • 5-6 large strawberries, destemmed
  • 2-3 fresh mint leaves, destemmed, optional

Day 3 — Watermelon Blush

  • 1.5 – 2 cups cubed watermelon chunks, seeded
  • 1/2 large cucumber, peeled and chopped
  • 1/4 cup lemon juice or 1/2 lemon, peeled and seeded
  • splash of aloe vera juice, optional
  • 2-3 fresh mint leaves, destemmed, optional

Day 4 — Glassful of Sunshine

  • 1 orange, peeled and seeded
  • 2-3 golden beets, peeled, quartered, and boiled until soft
  • 1/4 cup lemon juice or 1/2 lemon, peeled and seeded (can replace with limes)
  • 1/2 grapfruit or pomelo fruit, peeled and seeded
  • 1 cup fresh pineapple, chopped

Day 5 — Taste the Rainbow

  • 5-6 large strawberries, stemmed
  • 1/2 large carrot, peeled and shredded
  • 1 cup fresh pineapple, chopped
  • 1 cup fresh greens (kale or spinach)
  • 1 cup berries (blueberry or raspberry)
  • 1/2 cup pomegranate juice

Day 6 — Green Clean Skin Juice

  • 2 cups fresh greens (kale and/or spinach)
  • 1 green apple, cored and diced
  • 3 large celery stalks
  • 1 large cucumber
  • 1/2 cup broccoli florets, stemmed and diced
  • 2-3 fresh mint leaves, destemmed
  • 1-2 fresh parsley leaves, destemmed

Day 7 — Spicy Skin Glow

  • 1 orange, peeled and seeded
  • 1-2 organic apples, cored and diced
  • 1/4 cup lemon juice or 1/2 lemon, peeled and seeded (can replace with limes)
  • 1/2 grapefruit, peeled and seeded
  • 0.5″ piece fresh ginger, peeled and chopped
  • 0.5″ piece fresh turmeric, peeled and chopped

How juicing can clear your skin

Naturally vegan and gluten-free, fresh juices are on of the best elixirs to get your five-a-day without all the cutting, slicing, and chewing that goes with whole foods.

A lot of inflammatory conditions, like psoriasis, eczema, even classic acne breakouts, are caused by not meeting vitamin and mineral needs in your diet.

A lot of my weight loss juice recipes include ingredients that are very beneficial for skin health.

Colorful fruits and vegetables not only contain skin-healthy vitamins and minerals but also phytonutrients, special antixodants that help prevent compounds called free radicals from promoting inflammation and disrupting normal cell function.

Choosing organic fruits and vegetables reduces your pesticide intake, as well.

Below summarizes the health benefits of vital skin nutrients found in a variety of juice ingredients.

Vitamin C

Both a vitamin and an antioxidant (3), vitamin C not only helps the immune system but also acts as an essential part of a clear skin diet.

As a vitamin, it is an enzyme that produces collagen, a protein that increases skin elasticity and strength.

This gives the face a natural lift and a healthy glow, reducing the appearance of wrinkles, fine lines, and dark spots.

As a powerful antioxidant, vitamin C can help protect the skin from the sun’s ultraviolet radiation by activating vitamin E (another antioxidant), decreasing free radical damage.

You can find vitamin C beyond a glass of orange juice — strawberries, celery, papaya, pineapple, beetroot, and kale are all delicious juice ingredients that are rich in vitamin C.

Vitamin A

Vitamin A acts a lot like vitamin C, reducing cell and tissue damage from free radicals by producing retinol, which promotes collagen production (1).

Beta-carotene is the form found in plants, especially in carrots, kale, spinach, and apricots.

Vitamin K

Essential for blood clotting and wound healing, vitamin K also aids in smoothing skin imperfections, such as acne scars, age spots, and dark circles under the eyes (7).

It can be found in dark leafy greens, like kale, spinach, romaine lettuce, and cabbage.

B vitamins

The B vitamins class includes folic acid (folate in its “natural” form), B12, thiamine, riboflavin, and niacin, that help nutrients like folate improve DNA structure and function.

By doing this, they improve skin hydration, reduce oil formation (niacin – B3) (5), and enhance skin cell metabolism. One study found (1) that B-vitamins and antixodants improved skin lesions from drinking contaminated water. Another study found that B vitamins increased production of skin cells (4).

Lycopene

Found in watermelons and tomatoes, lycopene is another antioxidant that reduces skin sensitivity and inflammation while promoting supple skin. It also acts as a natural sunscreen by protecting the skin (2) from the sun’s dangerous UV rays. A refreshing watermelon juice (see our Watermelon Blush recipe) goes well with a day of rest and relaxation in the sun, sunscreen included, of course.

Magnesium

A mineral found in dark leafy greens, sweet potatoes, nuts, seeds, and legumes, magnesium improves skin complexion by preventing oil buildup and reducing stress hormones like cortisol in your body – less stress equals less breakouts.

Adding kale to your daily juice is an easy way to get magnesium to calm nerves, hormones, and skin.

Zinc

Zinc is another mineral that promotes skin health by maintaining skin integrity and proper wound healing.

Not getting enough zinc in the diet can irritate skin and cause inflammation, headaches, fatigue, and hair loss.

Animal products, including oysters, meat, eggs, and dairy, are the best sources for zinc, but a green juice full of spinach is a vegan-friendly alternative.

Who juicing is perfect for

While juice is plentiful in vitamins, minerals, and antioxidants, it lacks the fiber found in whole fruits and vegetables.

Keeping the pulp in your juice increases the fiber content, though the juice texture will be thicker.

Your body digests fiber, but only with the help of healthy gut bacteria.

This is how fiber is a good filler that keeps our stomachs satisfied and weight loss a lot easier.

Too much fiber in the diet can cause water retention and bloat, increasing the need for an unnecessary diuretic (water pills).

This means that juicing may be beneficial for those with digestive system issues, including constipation and diarrhea, to help them include 5 or more servings of fruit and vegetables in their diets without causing the abdominal discomfort undigested fiber can create.

Do I need a juicer to enjoy fresh juice?

A lot of the popular juice brands contain added sugars and some of them barely contain juice (looking at you, Sunny D), and premade bottled juices can take up a hefty chunk of your food budget.

You don’t need to spend a lot of money at a juice bar or have a good juicer to have fresh juice at home.

Blenders are for more than just smoothies.

A high speed blender can work just as well as the best juicer on the market, making fruit and vegetable prep a breeze as long as they’re destemmed, seeded, and chopped.

It’s not considered “cheating” to add a pre-made juice base to your favorite recipe, especially if you don’t want your blender to break.

Adding a bit of water or mildly sweet fruit juices like apple juice, cucumber juice, carrot juice, orange juice, or lemon juice will help everything blend more easily.

A vegetable juice base can even offset the tart taste of a sweet fruit juice.

The blended mixture might be thick with pulp, which gives your juice an added fiber boost. If you prefer your juices thick to feel full, adding a banana to your juice increases the texture, too.

To thin the texture, remove excess pulp by simply pouring the juice through a nut milk bag, cheesecloth, or mesh strainer into a glass. You can keep your juice recipes simple like beet juice or celery juice, or drink a whole rainbow of fruits and veggies.

A healthy juice recipe is a recipe that’s easily doable, no need for fancy centrifugal juicers or subtle slow juicers for glowing skin!

All in all

When paired with a diet rich in whole, unprocessed foods, juicing is a great way to consume nutrients that reduce skin inflammation, irritaiton, and redness.

Juices are helpful for getting fresh fruit and vegetables in your diet that improve skin tone and cell functioning, as well as reveal beautiful skin.

You’ll realize how simple and fun juicing is the first time you try it, the flavor combination possibilities are endless.

Juice is better in color, too — plants with rich, deep colors often signal a gold mine of antioxidants that help repair cell damage and reduce skin irritation and inflammation, including bouts of eczema and psoriasis.

Whether a meal replacement or an afternoon snack, a tall glass of juice is the first thing to include on your way to total skin detoxification, as part of a healthy lifestyle.

1. Dattola, A., Silvestri, M., Bennardo, L. et al. Role of Vitamins in Skin Health: a Systematic Review. Curr Nutr Rep 9, 226–235 (2020). https://doi-org.ez-proxy.brooklyn.cuny.edu/10.1007/s13668-020-00322-4

2. Fazekas, Zsuzsanna, et al. “Protective effects of lycopene against ultraviolet B-induced photodamage.” Nutrition and cancer 47.2 (2003): 181-187.

3. Pullar, Juliet M et al. “The Roles of Vitamin C in Skin Health.” Nutrientsvol. 9,8 866. 12 Aug. 2017, doi:10.3390/nu9080866

4. Rembe, Julian-Dario, Carolin Fromm-Dornieden, and Ewa Klara Stuermer. “Effects of vitamin B complex and vitamin C on human skin cells: is the perceived effect measurable?.” Advances in skin & wound care31.5 (2018): 225-233.

5. Zablotska, Lydia B., et al. “Protective effects of B vitamins and antioxidants on the risk of arsenic-related skin lesions in Bangladesh.” Environmental health perspectives 116.8 (2008): 1056-1062.

6. Cherney, Kristeen. “How Does Retinol Work On The Skin?” Healthline, 28 May 2020, www.healthline.com/health/beauty-skin-care/how-does-retinol-work#how-it-works. 

7. Bowman, Joe. “The 4 Best Vitamins For Your Skin.” Healthline, 30 July 2020, www.healthline.com/health/4-best-vitamins-for-skin#vitamin-k. 

 

33 Shares:
Leave a Reply

Your email address will not be published. Required fields are marked *

You May Also Like