It’s one thing to desire calm, clear skin… and another to put in the effort needed to achieve it. Even if you invest in the best skin care products and treatments money could buy, what you put on your skin will only go so far. (Unless genetics is on your side and you wake up day after day, year after year, with a bump or blemish in your vision. I, for one, am simply not among those blessed people.) For most people, what you put on your body will have a major impact on how healthy and glowing your skin will be. While eating a wide variety of fruits and vegetables will certainly help, prioritizing green vegetables—including a few green superfoods—may be the special sauce to take your skin’s wins to new heights.
Below, with the help of Amy Shapiro MS, RD, of Real Food in New York, we cover the biggest benefits of greens for your skin. And later: her top tips to help you increase your green intake with ease.
5 benefits of green vegetables for the skin
The fact that greens are *incredibly* beneficial to your health is probably not news to you. But if they’re not regularly in your meal rotation, chances are the benefits for your skin will inspire you to add them to your cart on your next trip to the grocery store.
“Eating more plants will help improve skin integrity, hydration and reduce the signs of aging,” shares Shapiro. Here’s why.
1. Greens are full of antioxidants
“Greens contain antioxidants that protect your skin from oxidative damage,” Shapiro begins. Per a 2021 review in the International Journal of Cosmetic Scienceoxidative stress—which is caused and accelerated by everything from pollution and UV radiation to psychological stress and bad nutrition—will not only damage cell health and contribute to aging and disease risk, but it will also show up on your skin. This can result in:
- Hyperpigmentation
- Wrinkles
- Roughness
- Dry
While topical antioxidants (like a handy vitamin C serum) can boost environmental defenses and prevent skin aging, the antioxidants in your greens can do the same from the outside in. In addition, as 2020 review in the Journal of Clinical and Aesthetic Dermatology Notes, greens contain the highest percentages of antioxidants of all vegetables, thus enhancing their protective anti-aging potential.
Some of the best antioxidants for skin, which you’ll find in different amounts depending on the specific greens, include:
- Vitamin A. According to Shapiro, this fat-soluble vitamin helps protect the skin from the sun. In addition, vitamin A deficiency can contribute to dry skin. (Topical forms of vitamin A, namely retinol and retinoids, are also among the top skin-approved products for their anti-acne and anti-aging power.)
- Vitamin C. It bears repeating that vitamin C is powerful for skin health whether ingested or applied. “This powerful antioxidant fights free radicals, reduces the signs of aging, helps the body produce collagen, and improves the skin’s healing factors,” states Shapiro.
- Vitamin K. Although vitamin K is not the most popular letter vitamin, it has antioxidant properties that can end up improving your skin. As Shapiro explains, “It helps strengthen blood capillaries, allowing oxygen and blood flow to reach the skin to keep it healthy and glowing.”
- Carotenoids. Although an antioxidant, anti-inflammatory carotenoids they have yellow, orange and red pigments (and are therefore commonly known to be present like tomatoes and carrots), you can also find them in green vegetables. According to a review 2022 in the Journal of the Academy of Nutrition and Dietetics, kale is a good source that will also boost collagen and elastin for anti-aging skin benefits. Shapiro adds that two specific types of carotenoids, lutein and zeaxanthin, “help protect the skin from UV radiation and will therefore reduce signs of aging and oxidative damage.” ONE 2021 review in the magazine Nutrients notes that you can find both carotenoids in greens like spinach, parsley, broccoli, Brussels sprouts and chlorella.
2. Greens are full of water
“Plants are full of water [and] Staying adequately hydrated helps keep skin healthy and hydrated,” says Shapiro. Of course, you should be drinking H2O throughout the day, but you can also rely on all water-rich liquids and foods to meet your daily quotas.
In the world of green vegetables, the more moisturizing these include:
- Cucumber (96 percent water)
- Lettuce (96 percent water)
- Celery (95 percent water)
- Zucchini (94 percent water)
- Broccoli (92 percent water)
3. Greens support natural detoxification
Dietary fiber doesn’t just promote gut health. Intake is also beneficial for blood sugar balance, weight maintenance, cardiovascular health and even your skin. “When we eat more greens, we get more fiber,” says Shapiro. While it lists fiber recommendations for adults as 25 to 40 grams per day, 7 percent of US adults meet these quotas. If you want to be one of them – reaping the benefits of natural detoxification for normal digestion and skin wins – fill your plate with plenty of greens.
“With adequate fiber, our bodies eliminate toxins through bowel movements, [helping to] we keep our skin healthy and alive,” explains Shapiro.
4. Greens are essential for a healthy diet
According to Shapiro, getting more skin-friendly, health-boosting greens into your rotation has the inherent potential to discourage less-than-healthy eating patterns. “When we eat more greens (and other plants), we crowd out other foods like packaged and processed foods, which can disrupt skin health,” she shares. And, of course, greens are a critical component of a colorful, well-rounded diet.
5. Green Superfoods Can Pack Omega-3s
Shapiro says some powerful green superfoods—including seaweed, spirulina, and chlorella—contain omega-3 fatty acids. In addition to brain and heart health benefits, omega-3s “help keep our skin hydrated and moist instead of dry and cracked,” explains the nutritionist. “This will help with skin integrity, aging and overall appearance.”
Tips to increase your intake of greens for better skin
Hopefully the information shared above has convinced you to get more greens in your diet, stat. Shapiro suggests the following tips for turning thought into action—resulting in clearer, brighter skin.
Try a 2×2 method
“I recommend including two cups of vegetables at least two meals a day,” shares Shapiro. (This is in addition to enjoying at least two servings of fruit a day—with the primary goal of eating the rainbow and not just the greens.)
For opportunities to add greens to your meals, listen to Shapiro highlight:
- BREAKFAST: Adding spinach to eggs or a smoothie, topping avocado toast with nutrient-dense microgreens
- Lunch: Enjoying a salad, swapping grains for greens in a bowl
- Dinner: Tossing the peas in the pasta, sautéing the spinach in a pot
“Adding greens is super easy – especially greens like spinach, as they’re very versatile and mild,” she notes.
Cook or blend your greens
Not the biggest fan of greens, but still want to reap their abundant benefits for your skin and health? When you cook your greens—say, in a stir fry or a soup—Shapiro says they essentially shrink to nothing. Likewise, blending fresh or frozen leafy greens into a smoothie is a surefire way to boost your intake while catering to your palate’s preferences.
Enjoy green juices (in moderation)
If you’re like me and love a good green juice, you’ll be able to increase your micronutrient intake with every sip. However, Shapiro advises limiting them to one per day—that is, if your guest has a lot of sugar. “Many [green drinks] they contain vitamins and minerals in large doses, so you don’t need to drink many servings in a day,” he explains. “Plus, these drinks don’t provide the same quality or quantity of dietary fiber, so you’ll lose that benefit.”
Remember: Fiber is your friend, which you’ll get by eating your greens and other plants in their whole forms.
Choose convenience
Do you find yourself buying greens only to end up avoiding the effort it takes to prepare them? Shapiro suggests buying them ready-made to encourage greater uptake. “If washing and prepping gets in the way, you can simply buy salad kits, boxes of greens, or bags of frozen greens,” she shares. (Reading: There are no excuses.)
Take a green skin supplement
To boost skin health thanks to the greens and their micronutrients, you may want to include a clear skin detox supplement like HUM’s Daily Cleanse in your routine. It packs 14 detoxifiers, including chlorella and spirulina, as well as no shortage of antioxidants and minerals (like zinc, which has shown to help relieve conditions such as acne and dermatitis).
When taken consistently over time and alongside a diet of plants rich in greens and a host of other whole foods, you can expect both healthier skin and a stronger sense of well-being.
