This delicious skin-boosting vegetable soup is packed with antioxidants, vitamin c, and copper, all essential for collagen regeneration in your skin!
Forget all of the serums and creams ladies and have yourself a bowl of this healthy and delicious skin-boosting vegetable soup. Remember that old adage “you are what you eat,” well in this case, that saying definitely has plenty of merits! Because your skin is constantly regenerating and is the largest organ of your body, your skin needs specific nutrients in order to repair itself. Read on to find out what you have to eat and why to keep your skin looking youthful and radiant.
What foods can help improve your skin and why?
Your diet can play a surprisingly large role in the appearance and firmness of your skin, and it’s mostly determined by one important protein called collagen which is the building block of our skin. As we age, our bodies are unable to produce as much collagen as we did in our youth which causes our skin to lose elasticity and causes wrinkled, saggy skin.
So what can you do to prevent this you ask? Well, by eating antioxidant-rich foods that help boost collagen production like the vegetables in this soup, you are helping to make the building blocks called amino acids that your skin needs for collagen synthesis. Let’s go over the ingredients in my skin-boosting veggie soup and why you need to eat them for radiant skin.
Kale
Of all leafy greens, kale is definitely the king. Loaded with vitamins, antioxidants, fiber, and bioactive compounds, kale also has high amounts of vitamin C, vitamin K1, vitamin B6, Vitamin A, potassium, calcium, magnesium, and copper. Not only will the high levels of vitamin C and copper help with collagen regeneration, kale also has bioactive compounds like isothiocyanate that have been shown to fight cancer.
Here are some of the ways in which kale can help with skin health:
- Rich in antioxidants: Kale is loaded with antioxidants, such as vitamin C, beta-carotene, and flavonoids. These antioxidants help to protect the skin from free radicals, which can damage skin cells and lead to premature aging.
- Anti-inflammatory properties: Kale also contains anti-inflammatory compounds that can help to reduce inflammation in the skin. Chronic inflammation can contribute to skin conditions such as acne and rosacea, so eating kale may help to improve these conditions.
- High in vitamin A: Kale is a rich source of vitamin A, a nutrient that is important for skin health. Vitamin A helps to regulate the production of skin cells, which can reduce the risk of developing certain skin conditions.
- Contains minerals: Kale is a good source of minerals such as iron, calcium, and magnesium, which are all important for maintaining healthy skin.
- Hydrating: Kale is also high in water content, which can help to keep the skin hydrated and healthy-looking.
Overall, adding kale to your diet can provide your skin with a variety of nutrients and compounds that can help to protect it from damage, reduce inflammation, regulate skin cell production, and keep it hydrated. Eating a variety of nutrient-dense foods, including kale, is a key component of maintaining healthy, radiant skin.
Brussels Sprouts
This little superfood contains more vitamin C than an orange and is packed with nutrients and fiber while also containing cancer-fighting antioxidants called Kaempferol. I love using shaved brussels sprouts in salads, roasted, and used in soups like this one which makes them more tender and milder in taste. Here’s how these little cabbages can help your skin glow:
- Rich in antioxidants: Brussels sprouts are a good source of antioxidants, including vitamin C and beta-carotene, which can help to protect the skin from damage caused by free radicals.
- Anti-inflammatory properties: Brussels sprouts contain anti-inflammatory compounds, such as glucosinolates and polyphenols, which can help to reduce inflammation in the skin. Chronic inflammation can contribute to skin conditions such as acne and rosacea, so eating Brussels sprouts may help to improve these conditions.
- Support collagen production: Brussels sprouts are high in vitamin C, which is essential for the production of collagen. Collagen is a protein that gives the skin its structure and elasticity, and its production declines with age. Eating Brussels sprouts can help support collagen production and maintain skin firmness and elasticity.
- Promote skin hydration: Brussels sprouts are also a good source of water, which can help to keep the skin hydrated and healthy-looking.
- Provide essential minerals: Brussels sprouts are a good source of several minerals that are important for healthy skin, including iron, potassium, and calcium.
Onions
Onions are low in calories but packed with vitamin C, vitamin B + B6, folate, minerals, and potassium. Being rich in fiber, onions are also considered a prebiotic. Onions contain a variety of nutrients and compounds that can help promote skin health in several ways. Here are some of the ways in which onions can benefit the skin:
- Antioxidant properties: Onions are rich in antioxidants, including quercetin and sulfur compounds, that help to protect the skin from damage caused by free radicals. Free radicals are unstable molecules that can damage skin cells and contribute to aging.
- Anti-inflammatory properties: Onions also contain anti-inflammatory compounds that can help to reduce inflammation in the skin. Inflammation is a natural response to injury or infection, but chronic inflammation can contribute to skin conditions such as acne and rosacea.
- Wound healing: Onions contain a compound called allantoin, which has been shown to help speed up the healing of wounds and reduce the appearance of scars. This makes onions a potentially useful ingredient in topical treatments for skin injuries or irritations.
- Collagen production: Onions contain a high amount of vitamin C, which is essential for the production of collagen. Collagen is a protein that gives the skin its structure and elasticity, and its production declines with age. Eating onions can help support collagen production and maintain skin firmness and elasticity.
Overall, onions are a beneficial addition to a healthy diet and great for skin health. Their antioxidant and anti-inflammatory properties, wound-healing abilities, and support for collagen production make them a valuable food for maintaining healthy, youthful-looking skin.
Carrots & Celery
Celery and carrots are both rich in vitamins, minerals, and antioxidants that can contribute to skin health in several ways. Here are some of the ways in which celery and carrots can help improve skin health:
- Promoting hydration: Celery and carrots are both high in water content, which helps to keep the skin hydrated and healthy. When you’re properly hydrated, your skin appears more plump and radiant.
- Providing vitamins and minerals: Both celery and carrots are a good source of vitamins and minerals that are essential for healthy skin. For example, carrots are high in beta-carotene, which the body converts into vitamin A, a nutrient that helps to promote skin health. Celery is also a good source of vitamins C and K, which can help to improve skin texture and promote healing.
- Fighting free radicals: Both celery and carrots contain antioxidants that can help to protect the skin from free radicals, which are unstable molecules that can damage the skin and contribute to aging. Antioxidants help to neutralize free radicals and prevent them from causing damage.
- Supporting collagen production: Collagen is a protein that helps to keep the skin firm and elastic. Both celery and carrots contain nutrients that can support collagen production in the body, such as vitamin C, which is essential for collagen synthesis.
Including celery and carrots in your diet can provide your skin with essential nutrients that can promote hydration, protect against free radicals, and support collagen production, all of which can contribute to healthy, radiant skin.
Tomatoes
Tomatoes are a nutrient-dense fruit that can provide several benefits for skin health. Here are some of the ways in which tomatoes may help with skin health:
- Rich in antioxidants: Tomatoes are rich in antioxidants such as lycopene, vitamin C, and beta-carotene. These antioxidants help to protect the skin from damage caused by free radicals, which can contribute to premature aging and other skin issues.
- Anti-inflammatory properties: Tomatoes contain several compounds that have anti-inflammatory properties, such as lycopene and beta-carotene. These compounds can help to reduce inflammation in the skin, which can contribute to skin conditions such as acne, rosacea, and psoriasis.
- Sun protection: Tomatoes contain compounds that may provide some protection against the damaging effects of the sun’s ultraviolet (UV) rays. While it’s important to use sun protection measures like sunscreen, eating tomatoes may provide some additional protection for the skin.
- Hydration: Tomatoes are high in water content, which can help to keep the skin hydrated and healthy-looking.
- Vitamins and minerals: Tomatoes are a good source of several vitamins and minerals that are important for skin health, including vitamin C, potassium, and folate.
Overall, adding tomatoes to your diet can provide your skin with a variety of nutrients and compounds that can help to protect it from damage, reduce inflammation, provide some sun protection, and keep it hydrated.
Garlic
Garlic has been used for centuries not only as a flavorful ingredient when cooking but also in traditional medicine for its wound-healing capabilities. Here are some great benefits of adding this superfood to your diet.
- Antimicrobial properties: Garlic has antimicrobial properties that can help to fight off bacteria and other microorganisms on the skin. This can be beneficial for people who are prone to acne or other skin infections.
- Anti-inflammatory properties: Garlic contains compounds that have anti-inflammatory properties, such as allicin and sulfur compounds. These compounds can help to reduce inflammation in the skin, which can help to improve conditions such as acne and psoriasis.
- Wound healing: Garlic has been used for centuries as a natural remedy for wounds, and there is some scientific evidence to support its use. Garlic contains compounds that can help to promote wound healing and reduce the risk of infection.
- Rich in antioxidants: Garlic is rich in antioxidants, which can help to protect the skin from damage caused by free radicals. Free radicals are unstable molecules that can damage skin cells and contribute to aging.
- Potential for skin lightening: Some people use garlic topically as a natural skin lightener. Garlic contains sulfur compounds that may help to reduce the appearance of dark spots and blemishes on the skin.
Overall, garlic has several potential benefits for skin health, including its antimicrobial and anti-inflammatory properties, its ability to promote wound healing, and its high antioxidant content. However, it’s important to note that some people may be sensitive to garlic and could experience skin irritation or other adverse effects. If you’re interested in using garlic for skin lightening, it’s a good idea to start with a small amount and see how your skin reacts before using it more extensively.
As you can see, every ingredient in this delicious soup has some kind of skin-enhancing benefit! 🧖🏼♀️ This soup is easy to make and works well as both a starter and a main course. Packed with vitamins and nutrients, this soup is very low in calories and can be a healthy and nutritious addition to your diet, supporting your skin health along with your overall health and well-being.
Skin-Boosting Vegetable Soup
Equipment
- 1 Instant Pot
- 1 Japanese Knife
Ingredients
- 2 tbsp Extra Virgin Olive Oil or Avocado Oil
- 1 medium Organic Yellow Onion
- 3 medium Organic Carrots
- 2 large ribs Organic Celery
- 1.5 cups Halved Organic Brussels Sprouts
- 3 cups Packed Organic Lacinato Kale Torn or chopped into bite-size pieces
- 6 cloves Organic Pressed Garlic
- 1 28 oz can Diced Organic Tomatoes
- 2 15 oz cans Cannellini Beans or Northern White Beans
- 4 cups Vegetable Broth I use vegetable "Better than Bouillon"
- 1/2-1 tsp Sea Salt or to taste
- 1.5 tsp Italian Seasoning
- 1/2 tsp Crushed Red Pepper Flakes
Instructions
- Turn on the Instant Pot and select the "sauté" option, wait 1 minute then add your Extra Virgin Olive Oil or Avocado Oil.
- Add the onions and sauté for about 2 minutes until the onions are translucent. Next, add the garlic and give it a quick stir. Then add the celery, carrots, and Brussels sprouts and sauté for 2 minutes until the vegetables are just tender.
- Turn the Instant Pot off and add the vegetable broth (I use "Better than Bouillon"), diced tomatoes, white beans, Italian seasoning, crushed red pepper flakes, and salt to taste. Stir to combine then secure your Instant Pot lid into place.
- Select the "pressure cook" function on your Instant Pot if using the Duo Crisp, make sure it is set to "high" then set the time for 1 minute.
- Once the Instant Pot has pressurized and cooked the soup, let stand for 10 minutes so that the pressure is released naturally.
- After the 10-minute waiting period is complete, release any remaining steam and carefully remove the Instant Pot lid. Add the kale to the soup and stir gently to make sure the kale is incorporated into the soup then replace the lid and let sit again for about 5 minutes to give the kale time to soften.
- Once the kale has softened, release the steam again and open the lid. Stir then taste and add more salt or pepper as needed. Garnish with chopped parsley and serve immediately. This soup goes great with homemade vegan garlic bread!
