“Look good, feel good” is my mantra. My own experience, while I was providing dietetic advice to others over the years, has helped me give simple, practical eating and nutrition advice for individuals with problem skin; advice that can be embraced by the entire family. I hope to help take the heartache of what can be, for many, an upsetting and life-limiting problem.

The cliche ‘you are what you eat’ is absolutely true. I see it every day in practice, and yet somehow, it’s never been explored from the perspective of skin. As the largest organ in the body, skin can benefit from the same nutrition we get from foods that have a positive effect on our heart and other major organs, and even on diabetes.

My dietetic practice prides itself on keeping up to date with the latest research and best practice guidelines for patient care. I am passionate about sharing scientific research with the broader public in a way that is accessible.

Geraldine Georgeou, Accredited Practicing Dietitian, shares with us her favourite skin smoothie recipes for healthy skin from the inside out.

Raspberry, Watermelon & Mint Smoothie

Ingredients list:

2 cups (250g) frozen raspberries

½ cup (50g) vanilla protein powder

1 cup (150g) diced watermelon

1 handful mint

Ice

Method:

Put all the ingredients in a blender with a handful of ice and blend. Add water, if necessary, to reach the consistency you like.

Pour into two glasses and enjoy.

Reasons why it’s great for your skin/anti-aging benefits:

Skin detox smoothies are a great way to pack in extra fruit and vegetables, which are full of fibre, minerals and antioxidants that are beneficial for the skin. Raspberries, in particular, are rich in Vitamin C and potassium, essential for cell regeneration. It’s important to combine the carbohydrates we eat with a source of protein, as this helps to reduce the glycaemic index of a meal.

Analysis summary:

Energy 615kg (147cal), protein 14g, total fat 1g, saturated fat 0.25g, carbohydrate 15g, dietary fibre 8g.

Blueberry & Pomegranate Smoothie Bowl

Ingredients list:

1 pomegranate

1 cup (125g) frozen blueberries

1 cup (260g) low-fat Greek yoghurt

½ cup (50g) vanilla protein powder

1 tablespoon chia seeds

2 tablespoons shredded coconut

Method:

Halve the pomegranate, collecting the juice in a bowl.

Pour the juice into a blender and add the blueberries, yoghurt and protein powder. Blend until smooth.

Tap out the pomegranate seeds into a bowl.

Pour the smoothie into small bowls and scatter with the pomegranate seeds, chia seeds and shredded coconut.

Reasons why it’s great for your skin/anti-aging benefits:

Fresh pomegranate and blueberries are the ultimate antioxidant hits to the nasty free radicals that age us over time. Add the omega-3s from chia seeds, which reduce inflammation and nourish the skin from the inside, and this is a bowl of youth. It’s also an excellent source of fibre, which promotes great gut microbiome too.

Analysis summary:

Energy 1140kJ (272cal), protein 20g, total fat 8g, saturated fat 5g, carbohydrate 25g, dietary fibre 9g.

Apple Pie Smoothie

Ingredients list:

1 cup (45g) baby spinach

1 green apple, core removed, chopped

1 cup (260g) low-fat Greek yoghurt

4 tablespoons vanilla protein powder

Pinch of nutmeg

1 tablespoon chia seeds

Ice

Method:

Put all the ingredients in a blender with a handful of ice and blend.

Add water, if necessary, to reach the consistency you like.

Pour into two glasses.

Reasons why it’s great for your skin/anti-aging benefits:

This green smoothie for skin is great as a snack, or you can enjoy it alongside an omelette as a delicious balanced meal. It’s high in vitamin A and C, which help fight oxidative stress in the skin. Vitamin C can also increase non-haem iron absorption, which helps to transport oxygen around the body and prevent iron deficiency.

Analysis summary:

Energy 795kJ (190cal), protein 19g, total fat 3g, saturated fat 1g, carbohydrate 18g, dietary fibre 6g.