The skin needs proper nutrition to stay healthy, radiant, and youthful. And drinking juices is the quickest way to get all the nutrients. Here, we have discussed everything you need to know about juices for glowing skin. While consuming whole food is crucial, juices are especially beneficial when you are in a hurry.
Fresh fruits and vegetables contain vitamins, minerals, micronutrients, and antioxidants that help maintain the skin’s structural integrity and neutralize the free radicals to slow down signs of aging, wrinkles, thin skin, pigmentation, and other issues.
This article explores 22 beneficial juices for your skin, how they work, the recommended daily intake, and more. Read on.
Best Juices For Glowing Skin
How Do Juices Benefit Your Skin And Overall Health?
Fruits and vegetables are loaded with vitamins, nutrients, and antioxidants that keep your body healthy.
They strengthen your immunity and help reduce the risk of cardiovascular diseases. When your body receives all the vital nutrients, it shows up on your skin.
However, it is always recommended to eat whole fruits and vegetables. As per experts, during the juicing process, the fruits and vegetables lose dietary fiber, which is important for your body. While studies comparing the benefits of whole foods and juices are inconclusive, researchers recommend consuming whole fruits and vegetables over juices (1).
Considering the busy lifestyles of the modern day, drinking juice for glowing skin is also a great way to incorporate more vitamins and essential nutrients into your diet.
Note: As per the Dietary Guidelines for Americans, the daily calorie intake for a person should be 2000 calories. It should include 2 cups of fruits and 2.5 cups of vegetables. Unless recommended otherwise by your doctor, you can consume 2 cups of fruits (whole or juiced, without peels and pits) and 2.5 cups of vegetables (whole or juiced).
The USDA has a chart of the daily recommendations of fruits (3). According to the chart, the recommended daily intake for average adults is:
| Daily Recommendation | Age Group | Measurement |
|---|---|---|
| Women | 19-30 years | 2 cups |
| 31-50 years | 1 ½ cups | |
| 51+ years | 1 ½ cups | |
| Men | 19-30 years | 2 cups |
| 31-50 years | 2 cups | |
| 51+ years | 2 cups |
The same measurement is applicable for 100% fruit juices (1 cup of whole fruit = 1 cup of 100% fruit juice). The standard measurement of 1 cup (in the US) is 8 fluid ounces (roughly 237 ml).
- Carrot Juice
Carrot
is considered one of the healthiest foods, and carrot is the one of the most skin-nourishing juices. It is a storehouse of carotenoids (beta-carotene, a form of Vitamin A that is good for skin), flavonoidsi , and antioxidants and also improves your immune response. It has wound-healing abilities and helps to reduce inflammation and the damage caused by harmful free radicals.
Recommended Daily Intake
A cup (100 grams) of raw carrot contains 41 kcal, 5.9 mg vitamin C, 0.983 mg niacin, 1 microgram lycopenei , and 0.66 mg vitamin E (alpha-tocopherol) (5). It also contains other essential nutrients beneficial for your skin. You may consume 2.5 cups of raw or juiced carrots every day. Consult a dietitian for a better understanding of the recommended intake value as per the needs of your body.
2. Tomato Juice
Tomato is one of the best superfoods for glowing skin. It is rich in beta-carotene and lycopene, a bright red-carotene found in red fruits and vegetables. Lycopene can protect your skin from damage caused by UV rays (also called photodamage) (6). It can protect your skin from sunburn, signs of photoaging, and pigmentation caused by UV exposure.
Recommended Daily Intake
A glass of tomato juice (200-250 ml) contains enough lycopene to meet your daily recommended intake
3. Lemon Juice
Citrus fruits, especially lemons and limes, are rich in vitamin C (ascorbic acid). Vitamin C is essential for collagen synthesis. This is an important component of your muscles, tissues, and skin. Moreover, the intake of vitamin C regenerates alpha-tocopherol (Vitamin E) in your body, which is another important antioxidant that helps to maintain your overall health and keeps your skin healthy and glowing.
Recommended Daily Intake
The recommended daily intake of vitamin C for men is 90 mg, and women are 75 mg.
4. Beetroot Juice
Eating (or drinking) beetroot strengthens the antioxidant defense of your body and protects the cells from oxidative damage.
Beetroot juice is one of the most vitamin-packed juices to include in your diet. Betalains (red pigments found in beetroot) are anti-inflammatory agents. Test-tube and animal studies found that beetroot helped reduce blood pressure and manage cardiovascular issues
Recommended Daily Intake
A cup (100 grams) of beetroot contains 4.9 mg vitamin C, 1.61 g protein, 9.56 g carbohydrates, 23 mg magnesium, 33 IU vitamin A, 40 mg phosphorus, and 325 mg potassium (10). You may consume 2.5 cups of raw or juiced beetroot every day or consult a dietitian to know the recommended intake value as per the needs of your body.
5. Pomegranate Juice
Pomegranate
has therapeutic and medicinal benefits. Pomegranate juice is a skin rejuvenating juice. It is a rich source of ascorbic acid (vitamin C), citric acid, and small amounts of all amino acids. The juice, extracts, and oil of this fruit were found to reduce UVB induced damage and prevent photoaging.
Recommended Daily Intake
You may eat 2 cups of pomegranate (fruit or juice) each day as recommended by the USDA or consult a dietitian for the right dosage.
6. Orange Juice
Orange juice, like any other citrus juice, is an antioxidant-rich juice owing to its rich vitamin C (ascorbic acid) content. It keeps your skin healthy. It is rich in flavonoids that reduce inflammation and oxidative stress. Orange juice is found to reduce the risk of cardiovascular conditions (due to its anti-inflammatory effects).
Recommended Daily Intake
You may have 1 ½-2 cups of the fruit every day, depending on your age, or follow the daily recommendations suggested by your dietitian.
7. Cucumber Juice
The cells in your body need hydration from within. Otherwise, your skin will look dull and lifeless. Consuming cucumber or cucumber juice is the best way to replenish water levels in your body and keep your skin glowing. Cucumber contains 95% water and is rich in beta-carotene, flavonoids, vitamin K, and lignans that provide vital nutrients to your body and improve cell functioning (13). Making it one of the most effective hydration-boosting juices.
Recommended Daily Intake
A cup of cucumber contains only 15 kcal calories and 95% water (14). You can consume 1 ½ cup – 2 cups of cucumber (whole or juiced) every day.
8. Apple Juice
Apple Juice for Skin Benefits
Apple juice is a powerhouse of nutrients that contribute to healthy and glowing skin. Here’s how it works wonders:
- Rich in Vitamin C
Promotes collagen production, which keeps the skin firm and reduces wrinkles and fine lines. - Loaded with Antioxidants
Neutralizes free radicals, protecting the skin from damage and premature aging. - Natural Skin Brightener
The mild acids in apple juice gently exfoliate, removing dead skin cells for a radiant complexion. - Hydration Boost
Helps maintain skin moisture, preventing dryness and dullness. - Reduces Acne and Blemishes
Its anti-inflammatory properties can soothe irritation and reduce the occurrence of acne. - Skin Tone Improvement
Regular use (topically or drinking) can help even out the skin tone for a smoother appearance.
How to Use:
- Drink it: A glass of fresh apple juice daily for internal benefits.
- Topical: Apply apple juice with a cotton ball to the skin, leave for 10 minutes, and rinse with lukewarm water.
Incorporating apple juice into your skincare routine can provide a natural and lasting glow!
9. Papaya Juice
Papaya is a natural beauty booster that contains beta-carotene, which can keep your skin healthy. This carotenoid is a photoprotector. In other words, it protects your skin from damage caused by UV rays and UV-induced erythema (skin redness and irritation).
Recommended Daily Intake
You may have 1 or 2 cups of papaya (whole fruit or juice) or consume it as directed by your dietitian.
10. Spinach Juice
Spinach
whether raw or cooked, is rich in antioxidants, vitamins, minerals, and dietary fiber. Spinach juice is an effective radiant skin juice. It contains omega-3 fatty acids and other anti-inflammatory compounds that can help maintain overall health and skin health.
Recommended Daily Intake
Boil 2-2 ½ cups of spinach in water to make this juice. You can add any additional ingredients recommended by your nutrition. Have this juice every day as part of your diet plan for glowing skin. However, if you have joint issues, consult your nutritionist or the doctor about your spinach intake. Spinach contains high levels of purine, and excessive purinesi can increase your uric acid levels.
11. Grape Juice
Grape Juice for Skin Benefits
Grape juice is a natural elixir for radiant and youthful skin due to its rich composition of nutrients and antioxidants. Here’s how it benefits the skin:
- Rich in Antioxidants
Grapes contain powerful antioxidants like resveratrol and flavonoids, which protect the skin from free radical damage, slowing the signs of aging. - Promotes Skin Elasticity
High in Vitamin C, grape juice supports collagen production, keeping the skin firm and supple. - Hydration and Moisturization
Grape juice is hydrating and helps maintain the skin’s natural moisture, preventing dryness. - Brightens Complexion
The natural acids in grapes gently exfoliate, reducing dark spots and enhancing skin radiance. - Reduces Acne
Its anti-inflammatory and antimicrobial properties help combat acne and reduce redness. - Detoxifies Skin
Grape juice aids in flushing out toxins, leading to clearer and healthier skin.
How to Use:
- Drink it: Enjoy a glass of fresh grape juice daily for its internal skin benefits.
- Topical: Dab grape juice onto your skin with a cotton pad, leave it on for 10–15 minutes, and rinse off to reduce blemishes and boost glow.
Regular inclusion of grape juice in your diet or skincare can result in visibly brighter and healthier skin!
12. Broccoli Juice
Broccoli is rich in vitamins C and E, flavonoids, carotenoids, and polyphenols (19). These can protect your skin from photoaging, oxidative stress, and inflammation (6).
Recommended Daily Intake
You may have 2-2 ½ cups of broccoli (juiced or blanched or microwaved) every day.
13. Ginger Juice
Ginger juice might just be the healthy skin elixir you are looking for. It contains gingerol and other antioxidants that help prevent UVB-induced oxidative stress and decrease inflammation (20). This can help prevent inflammatory health issues and also keep the skin healthy.
Recommended Daily Intake
Daily intake of 2-4 grams of ginger can help prevent chronic diseases (21). However, it is recommended to consult a dietitian or a doctor to know the right amount of ginger you should consume, depending on your body’s needs and condition. Pregnant women and lactating mothers avoid taking ginger without consulting the doctor.
14. Aloe Vera Juice
Aloe Vera Juice for Skin Benefits
Aloe vera juice is a skin superhero, renowned for its hydrating, soothing, and healing properties. Here’s how it can enhance your skin health:
- Intense Hydration
Aloe vera juice deeply hydrates the skin, preventing dryness and maintaining a soft, supple texture. - Soothes Irritation
Its anti-inflammatory properties calm redness, sunburn, and irritation, making it ideal for sensitive or acne-prone skin. - Promotes Healing
Rich in enzymes, vitamins, and minerals, aloe vera accelerates wound healing and repairs damaged skin. - Reduces Acne and Scars
Aloe vera’s natural antiseptic and antibacterial properties help combat acne and fade acne scars over time. - Anti-Aging Benefits
Packed with antioxidants like Vitamins C and E, aloe vera juice boosts collagen production, reducing fine lines and wrinkles. - Brightens Skin Tone
Regular use improves skin texture, reduces pigmentation, and promotes a healthy glow.
How to Use:
- Drink it: Consume a small glass of aloe vera juice daily for internal detox and hydration benefits.
- Topical: Apply fresh aloe vera juice directly to the skin, leave it on for 10–15 minutes, then rinse with lukewarm water for a soothing and refreshing effect.
Incorporating aloe vera juice into your routine can help achieve nourished, radiant, and healthy skin!
15. Kale Juice
Kale is rich in vitamins, carotenoids (beta-carotene), and polyphenols, and acts as an immunity-boosting juice. A study found that oral intake of kale improved collagen content and elasticity of the skin. It also reduces oxidative stress, which, in turn, could prevent premature skin aging (23). You can also add kale to fruit and vegetable smoothies.
Recommended Daily Intake
There are no recommendations on kale intake. It is better to consult a dietitian for the right recommendations.
16. Parsley Juice
Get your hands on skin-loving drinks like parsley juice. It contains proteins, vitamins A, B12, C, E, and K, carotene, and essential fatty acids (24). These nutrients keep your skin healthy and contribute to maintaining your overall health.
Recommended Daily Intake
There are no standard recommendations on the daily parsley intake. You can simply add a few sprigs of parsley to any juice or smoothie. This also adds a unique flavor to your juice or smoothie.
17. Grapefruit Juice
Looking for a clear skin juice so you never have to worry about skin inflammation? Grapefruit contains high levels of vitamin C, dietary fiber, potassium, magnesium, and carotenoids, especially beta-carotene, along with several other phytonutrients (25). They are extremely beneficial to reduce inflammation, lower triglyceridei levels, and keep the skin healthy.
Recommended Daily Intake
Half a grapefruit (about 154 grams) offers 100% of the daily value (DV) of vitamin C, 8% of the DV of fiber, and 35% of the DV of vitamin A (25). Hence, you may drink the juice of half a grapefruit every day.
18. Banana Juice
Banana Juice for Skin Benefits
Banana juice is a nutrient-packed elixir for soft, smooth, and radiant skin. It offers a variety of benefits due to its rich content of vitamins, minerals, and natural antioxidants. Here’s why it’s great for your skin:
- Natural Moisturizer
Bananas are rich in potassium, which deeply hydrates and moisturizes the skin, making it soft and supple. - Fights Premature Aging
Vitamin A and antioxidants in bananas help reduce fine lines, wrinkles, and signs of aging. - Brightens Skin
Its natural enzymes and Vitamin C lighten dark spots and blemishes, promoting an even skin tone and a natural glow. - Improves Elasticity
The manganese and silica in bananas boost collagen production, improving skin firmness and elasticity. - Reduces Acne
The antimicrobial properties help control breakouts and soothe inflammation. - Nourishes Dull Skin
Packed with essential nutrients like Vitamin B6 and magnesium, banana juice revitalizes tired, dull skin.
How to Use:
- Drink it: A fresh glass of banana juice is not only delicious but also great for internal hydration and nourishment.
- Topical: Mix banana juice with honey or yogurt, apply to the skin, leave it on for 15 minutes, and rinse for a glowing complexion.
Incorporating banana juice into your skincare or diet can lead to hydrated, rejuvenated, and radiant skin!
19. Pineapple Juice
Pineapple juice is an effective glow-enhancing juice you should add to your diet. The pineapple is rich in essential enzymes and nutrients, such as vitamins B1, B2 B3, B6, and C, along with magnesium, potassium, bromelain, and dietary fiber. All these have anti-inflammatory effects on your body, prevent cardiovascular risks, and keep the skin glowing (28).
Recommended Daily Intake
Eating 3 or more servings of fruits may help reduce the risk of age-related macular degeneration (29). You can eat or drink the juice of 1-2 cups of the fruit.
20. Mint Juice
Mint juice is a summer skin juice containing essential nutrients, such as vitamins A, B6, and C. It also contains dietary fiber, calcium, phosphorus, potassium, zinc, protein, thiamin, and several other nutrients (30).
Recommended Daily Intake
There is no specific recommendation for mint intake. However, you can add a few mint leaves to any juice or smoothie. It has a distinct flavor and aroma that can help enhance the taste of your drink.
21. Sweet Lime Juice
Sweet lime (also called mosambi) is a tropical fruit that is rich in vitamin C, potassium, iron, zinc, copper, calcium, phytochemicals, and antioxidants. It not only keeps your skin healthy but also improves blood circulation and liver function, and helps in weight loss (32).
Recommended Daily Intake
You may drink the juice of one lime every day or as recommended by your nutritionist.
22. Celery Juice
Celery Juice for Skin Benefits
Celery juice is a hydrating and nutrient-rich beverage that supports glowing and healthy skin. Its high water content and essential nutrients make it a popular choice for skincare enthusiasts. Here’s how it benefits your skin:
- Deep Hydration
With over 95% water content, celery juice keeps the skin well-hydrated, preventing dryness and maintaining a plump, dewy appearance. - Detoxifies the Skin
Rich in antioxidants and phytonutrients, celery juice helps flush out toxins, resulting in a clearer and more radiant complexion. - Rich in Vitamins and Minerals
Contains Vitamin A, C, and K, which improve skin texture, enhance collagen production, and promote skin repair. - Soothes Inflammation
Its anti-inflammatory properties reduce redness, irritation, and acne, making it ideal for sensitive or blemish-prone skin. - Reduces Oiliness
Celery juice helps regulate sebum production, which can prevent clogged pores and reduce acne outbreaks. - Combats Signs of Aging
The antioxidants in celery juice fight free radicals, reducing fine lines, wrinkles, and other signs of premature aging.
How to Use:
- Drink it: Enjoy a glass of fresh celery juice on an empty stomach daily for internal detox and hydration.
- Topical: Mix celery juice with aloe vera or cucumber juice and apply it as a refreshing toner to soothe and brighten your skin.
Incorporating celery juice into your routine can lead to hydrated, radiant, and youthful-looking skin!
Points To Remember While Drinking Juices For Glowing Skin
Points to Remember While Drinking Juices for Glowing Skin
To maximize the benefits of fruit and vegetable juices for your skin, keep the following tips in mind:
- Go for Freshly Made Juices
Always opt for fresh, homemade juices instead of store-bought ones to avoid added sugars, preservatives, and artificial flavors. - Drink on an Empty Stomach
Consuming juice in the morning on an empty stomach enhances absorption and boosts detoxification. - Avoid Adding Sugar
Use natural sweeteners like honey if needed, but avoid refined sugar to keep it healthy and skin-friendly. - Stick to Moderation
Overconsumption can lead to excess calories or nutrient imbalances. A glass (200-250 ml) daily is sufficient. - Include Fiber
Wherever possible, retain the fiber by blending instead of juicing, as fiber aids in digestion and detoxification. - Hydrate Alongside
Juices are hydrating, but don’t replace your daily water intake; ensure you drink plenty of water too. - Use a Variety of Ingredients
Mix different fruits and vegetables to ensure a balance of vitamins, antioxidants, and minerals. - Be Mindful of Allergies
Avoid fruits or vegetables you may be allergic to, and consult a doctor if you’re unsure about certain ingredients. - Consume Immediately
Drink the juice within 15–20 minutes of preparation to retain its nutrients and prevent oxidation. - Complement with a Healthy Diet
Juices alone won’t work magic; pair them with a balanced diet and a proper skincare routine for optimal results.
By following these tips, you can effectively incorporate juices into your routine for radiant, glowing skin!
Infographic: Fruit Juices For Glowing Skin
Fruit juices are packed with essential vitamins and minerals that nourish your skin naturally. They are a beneficial addition to your skin care routine. While there are many fruit juice options available, we have listed the easily available ones in the infographic below. Check it out to know more.
Drinking fresh fruit and vegetable juices is one of the best ways to ensure you receive all the essential vitamins, nutrients, micronutrients, and antioxidants to maintain your skin health. There are several detoxifying juices for glowing skin that are easy to prepare and taste delicious. In addition, juices benefit our overall health by strengthening our immunity and reducing the risk of cardiovascular diseases. Carrot, tomato, grapefruit, banana, orange, spinach, parsley, aloe vera, cucumber, apple, and broccoli contain essential nutrients that help improve the skin and maintain its glow. Also, it is best to prepare them at home than drink packaged juices.
Frequently Asked Questions
- What is better – a juice made with a single ingredient or one with a mix of different ingredients?
Some green veggies, such as kale, parsley, and broccoli, may not taste great alone. Hence, in such cases, you can mix them up with other ingredients.
2. Which fruit juice should be avoided?
Studies indicate that pear juice should not be consumed by children due to its high fructose and sorbitol levels. The daily consumption of pear juice may lead to carbohydrate malabsorption.
3. Can drinking too much juice be harmful to my skin or health?
Yes. Studies indicate that it can lead to the development of Type 2 diabetes and cause weight gain due to excess calorie intake as well as water toxicity by disturbing the level of sodium and electrolytes in the body. Excessive consumption of fruit juices extracted from oranges and grapes may also increase the risk of skin cancer.
Key Takeaways
- Beta-carotene, which is abundant in carrot juice, may help increase skin moisture and suppleness.
- Antioxidants and anti-inflammatory qualities found in beetroot juice may help protect from oxidative damage.
- High levels of vitamins C and A in grape juice may help to enhance skin texture.
- Kale juice may improve collagen as it is rich in vitamins, carotenoids, and polyphenols.
- Try blending instead of juicing to get maximum nutritional value.
Illustration: Best Fruit And Vegetable Juices For Healthy And Glowing Skin
Personal Experience: Source
getmakeup’s articles are interwoven with authentic personal narratives that provide depth and resonance to our content. Below are the sources of the personal accounts referenced in this article.
