Oatmeal – Oatmeal is a great source of manganese, phosphorous and selenium. Manganese and phosphorus strengthen and smooth brittle hair and nails. Similarly, selenium helps prevent damage to cells and helps maintains skin elasticity to reduce wrinkle formation. As a whole grain, oatmeal also makes smoothies more filling while providing a slow and steady release of energy.

Avocados - Containing close to 20 vitamins, minerals and plant sterols including unsaturated fatty acids and vitamin E, avocados are a beauty enhancing superfood. Unsaturated fatty acids help reduce inflammation and skin aging, and vitamin E is thought to help promote hair growth by stimulating circulation throughout the body including the scalp. Adding fresh avocado or avocado oil to a smoothie will also keep you feeling full for hours.

Citrus Fruits – Most fruits will taste great in a smoothie and are rich in vitamins and minerals. However, citrus fruits, like oranges and grapefruits, contain large amounts of vitamin C. This vitamin is essential for collagen synthesis, which is necessary for firm skin and strong blood vessels. It also reduces damage by free radicals that cause dry skin and wrinkles. Finally, Vitamin C can help lessen DNA damage and prevent sunburn. Both fresh and frozen citrus fruits offer these advantages.

Yogurt – Add some creamy goodness to your smoothie with a helping of yogurt. It is a great source of pantothenic acid, a common shampoo ingredient, and vitamin D. Research shows that vitamin D is important for hair follicle integrity. Yogurt is also rich in protein needed for new skin and hair growth. Both regular and Greek varieties of yogurt make great smoothie additions!

Spinach - Green smoothies have become quite popular due to their incredibly high nutrition density. Add a handful or two of spinach to your next smoothie to boost your iron, folate and beta-carotene levels. Folate and beta carotene, the precursor to vitamin A, both help repair weak hair and skin. Similarly, iron can soothe itchy skin and aid limp hair. Not a spinach fan? Kale offers many of the same benefits.

Almonds - Like many of the foods already mentioned, almonds are rich in antioxidants that help lessen DNA damage as well as vitamin E. They also contain significant levels of magnesium, which helps maintain skin and hair integrity. Magnesium deficiency is one possible cause of thinning hair and premature balding. Try adding either ground almonds or a splash of almond milk to your next smoothie.

In addition to their cosmetic benefits, all of these ingredients have nutritional value that will boost your energy and concentration. Best of all, they are also delicious and easy to find at any grocery store. Pump up your beauty routine by adding them to your daily smoothie recipes for healthier skin and hair.

By Jen Mathews
DERMAdoctor Staff Writer

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