Want to have that natural healthy glow? You can put your bronzer down because all you need for a healthy glow, is a glass of carotenoid-rich vegetables and fruits.
According to a study published in Evolution and Human Behavior, individuals who took in a daily equivalent of 15 mg of beta-carotene supplements has that natural golden tone to their skin.
These 3 simple smoothie recipes below are bursting with carotenoid-rich produce like kale, pumpkin and mangoes with tons of flavor.
1. High-on-C Smoothie
This kale-and-orange smoothie contains more than 6 mg of beta-carotene.
2 lg kiwi, peeled and chopped
1 rib chopped celery
1 cup chopped kale
½ cup fresh orange or tangerine juice
½ cup cilantro sprigs
¼ cup ice cubes
1. Blend all ingredients.
NUTRITION (per serving) 92 cal, 0.8 g fat, 0.1 g sat fat, 36 mg sodium, 21 g carbs, 12 g sugars, 3 g fiber, 2.6 g protein
2. Mango Smoothie
Mango contains 2 mg of beta-carotene in a cup. That is about 2,000 times the .001 mg the National Institutes of Health declares adequate for adults per day.
6 ice cubes
1 Tablespoon freshly squeezed lime juice
1 Tablespoon sugar
¼ cup mango cubes
¼ cup mashed ripe avocado
½ cup mango juice
¼ cup fat-free vanilla yogurt
1. Combine all ingredients.
2. Process until smooth.
NUTRITION (per serving) 269 cal, 8.7 g fat, 1.3 g sat fat, 46 mg sodium, 49.5 g carbs, 5.6 g fiber, 4 g protein
3. Pumpkin Smoothie
Pumpkin packs about 17 mg of beta-carotene and 12 mg of alpha-carotene per 1 cup.
½ c canned pure pumpkin, frozen in ice cube tray
7 oz or 2% Greek-style yogurt
½ c water
2 Tbsp ground flaxseed
½ tsp pumpkin spice pie
1. Blend all ingredients until smooth.
NUTRITION (per serving) 360 cal, 14 g fat, 4 g sat fat, 78.6 mg sodium, 38 g carbs, 25.5 g sugars, 11 g fiber, 25.6 g protein