Nourishing Green Smoothie for Skin, Digestive, and Immune Health

This Nourishing Green Smoothie recipe is jam-packed full of nutrients that are good for your overall health. In this article, we dissect it a little bit more and focus on the skin, digestive, and immune support the recipe ingredients provide. 

It is amazing the impact food can have on our health, whether good or bad. Researching ingredients and their benefits bring to life the true power these ingredients have. We are focusing on skin, digestive and immune health in this article, but these ingredients provide so much more than that. 

Make good choices and choose to eat what will truly benefit your body. It is even more important now as we are going through a time where it is vital to keep our immune systems and overall health as strong as can be.

Give this recipe a try! Below, you will find a list of the ingredients and how they can impact your health.

The first section of this article lists the nutrients that are essential for skin, digestive and immune health. The second section lists all of the nourishing smoothie ingredients and some of the key nutrients they contain that promote healthy skin, digestion, and immunity. And in the third and final section, The Nourishing Green Smoothie video and recipe.

“Nutrition is one of the main factors required for the maintenance of overall skin health.”

Kyungho Park

Skin Health

(1,2,3,4,5,6)

Antioxidants: (vitamins C, E, A selenium, copper, zinc). Slows and prevents cellular damage caused by free radicals, helps repair skin damage, helps prevent sun damage, wrinkles, and reduces inflammation.

Vitamin A: Repairs the skin, helps with skin and hair growth and helps manage the production of oil in the skin.

Vitamin C: Protects skin from sun damage and helps maintain and produce collagen levels.

Vitamin E: Helps reduce skin inflammation.

Vitamin D: antimicrobial, anti-inflammatory, and aids in wound healing.

Omega 3 and 6 Fatty Acids: Healthy fats that help prevent skin dryness, blemishes, and overall skin protection. 

Zinc: Protects skin from UV damage. Zinc along with vitamin C helps clear acne. Helps repair wounds.

Copper:  Protects skin from UV damage, helps with skin and hair pigmentation, assists in collagen production improving skin thickness and elasticity.

Selenium: Protects skin from UV damage, helps treat skin conditions such as psoriasis.

Water: The skin is made up of 64% water. Maintaining proper hydration can improve skin thickness and density. The skin helps to sustain proper levels of water in the body and regulates water loss. 

Protein: Important for growth and development of the skin, cartilage, bones and muscles. 

Essential Fatty Acids: Helps regulate the cell membrane allowing nutrients in and toxins out. Aids in the development of collagen. Helps protect skin from UV damage. May aid in wound healing. Anti-inflammatory.

“All disease begins in the gut.”

Hippocrates

Digestive Health

(7,8)

Antioxidants: (Vitamins C, E, A selenium, copper, zinc).  Slows and prevents cellular damage caused by free radicals, reduces inflammation, and may help protect the gut lining and gut flora. 

Fiber: Helps regulate the digestive system.

Magnesium: Helps maintain optimal digestion.

Calcium: Helps regulate digestion.

Vitamin D: Reduces inflammation, improves gut flora, helps aid in the absorption of calcium.

B Vitamins: Helps break down nutrients and improve energy. Help calm the body for less stress and ease digestion.

Water: In combination with fiber, it helps regulate the digestive tract. 

Vitamins A, D, E, and K are fat-soluble. This means that it is beneficial to eat foods containing these vitamins along with a healthy fat source, such as hemp and chia seeds. This will allow the vitamins to be absorbed properly and aids in digestion.

“The first wealth is health.”

Ralph Waldo Emerson

Immune Health

Antioxidants: (Vitamins C, E, A selenium, copper, zinc). Slows and prevents cellular damage caused by free radicals, improves immune response, and helps strengthen cells and tissues. (9)

Vitamin A: Helps regulate immune function, helps protect against disease, and reduces inflammation. (10)

Vitamin C: Plays a large role in immune health. Crucial for repair and growth of tissue throughout the body. An antioxidant that helps fight inflammation and reduce disease risk. Essential in proper cellular production and function. Supports adrenal glands to help the body respond to stress. It can help shorten the duration of a cold. (11,12)

Vitamin D: Critical for activating our immune defenses. It helps activate T-cells that are responsible for fighting off infections in the body. (13)

Vitamin E: Helps regulate immune function and fight off infection. (14)

B Vitamins: Primarily B6, B9 and B12. Boosts immunity and improves immune response to help prevent and fight off disease. (15) 

Folic Acid: Helps produce and support healthy cells. Folic acid helps make DNA and RNA which provide important cell activity and function. (16)

Iron: Helps the body produce healthy red blood cells that are necessary for energy and your body’s ability to fight infection. (17)

Selenium: Reduces inflammation and strengthens immune function. (18)

Zinc: Needed to produce and maintain healthy cells in the immune system that help prevent and fight disease. (19)

Water: Protects organs and tissues in the body. Helps maintain proper body temperature. Delivers nutrients and oxygen to cells. Provides moisture to body tissues. (20)

Protein: Strengthens the immune system. Needed for proper development and function of the body’s tissues and organs. Helps fight disease. (21)

Essential Fatty Acids: Anti-inflammatory. Helps fight disease. Increases the number of T-cells that are responsible for activating immune cells and destroying infected or abnormal cells. (22)

Nourishing Green Smoothie Ingredients

Spinach: High in antioxidants, vitamin A, C, K, iron, folic acid, potassium, protein, fiber, and water. 

Kale: High in antioxidants, beta carotene, vitamins A, C, K, calcium, magnesium, manganese, copper, potassium, folate, water, fiber and omega 3 fatty acids. Kale is anti-inflammatory.

Cilantro: High in antioxidants, fiber, vitamins A and C, and iron. Cilantro has anti-inflammatory, anti-cancer, and anti-nausea properties. 

Pineapple: High in antioxidants, water,  vitamin C, and manganese. Pineapple contains the enzyme bromelain. Bromelain helps break down proteins and ease digestion. Pineapple is anti-inflammatory. 

Coconut Water: Hydrates the body and provides needed electrolytes. High in antioxidants, fiber, potassium, vitamin C, magnesium, calcium, and manganese. It contains cytokinins which are phytohormones that help with anti-aging. 

Hemp Seeds: High in protein and Omega 3 and 6 fatty acids. It contains many vitamins and minerals including magnesium, phosphorus, potassium, folate, iron, vitamin B6, calcium, thiamin, riboflavin, and manganese.

Chia Seeds: Good source of calcium, omega 3 fatty acids, iron, potassium, protein, magnesium, manganese, phosphorus, selenium, and high in fiber.

Turmeric: The main active component of turmeric is curcumin. Curcumin has anti-inflammatory, antimicrobial, anti-cancer, and antioxidant properties. Turmeric is high in fiber, manganese, iron, vitamin B6, C,  E, niacin, potassium, and zinc.

Ginger: High in antioxidants, vitamin A,  C,  B, vitamin E, calcium, magnesium and iron. Ginger is anti-inflammatory and antiviral. 

Pepper: High in antioxidants, flavonoids, vitamin A,  C, potassium, manganese, magnesium, zinc, calcium, and iron. Pepper is anti-inflammatory.

Cucumber: High in antioxidants, fiber, water, vitamin C,  A,  K, manganese, flavonoids, potassium, and magnesium. Cucumber is also anti-inflammatory.

Green Apple: High in fiber, polyphenols, vitamin K,  C,  A, and calcium. 

Lime: High in antioxidants, vitamin C, A,  K,  E, calcium, magnesium, potassium, and phosphorus. Lime is also anti-inflammatory.

Nourishing Green Smoothie Tips

• I like to use frozen spinach, kale, and pineapple in this recipe. If all ingredients used are fresh and not frozen, then add a bit of ice as well. I prefer not to use ice as I feel it has a better texture when some frozen ingredients are incorporated. 

• Optional add-ins, cashews, ground flax, green superfood powder, frozen mango 

• Best when served chilled.

• Be sure to add a pinch of pepper when cooking or preparing foods with turmeric. You will not receive health benefits by taking curcumin on its own, as the body does not properly absorb it. When curcumin is taken with pepper, bioavailability is increased by 2,000%.  (23)

The Nourishing Green Smoothie is a great addition to any diet. It is refreshing, nutritious and easy to make. Make it today and reap its many benefits. 

Have you tried the Nourishing Green Smoothie? Let me know what you think in the comments below.

Visit the Simple Eco Mama Recipe page for more nutritious and nourishing recipes.

***Health Disclaimer: I am not a medical professional. This article is for informational purposes only. The content in this article should not be substituted for medical advice. Always consult a medical professional before making any healthcare changes. Written by a Mama who loves to research, learn, and share experiences, thoughts, tips, and ideas on nutrition and health.***