Avocados are one of the most versatile and nutrient-rich fruits you can add to your diet and skin care. When eaten they can play a big part in your health journey – by providing your body with an excellent source of protein and nutrients. Avocados are rich in glutathione, a powerful antioxidant capable of preventing damage to cells, and have healing properties to help repair cells and support anti-aging! The natural oils in avocados can also penetrate deep into the skin, making it a great addition to your skin and hair care routines.
These 🥑little green powerhouses 🥑are rich in:
- Monounsaturated & Polyunsaturated Fats – The heart-healthy, cholesterol-reducing, and skin-hydrating good fats!
- Pantothenic Acid (B5) – helps us to metabolize food efficiently.
- Dietary Fiber – Necessary for a healthy digestive system.
- Folate – Essential for cell and tissue development and repair.
- Vitamin A & E – for wound healing.
- Vitamin K – Vital for blood clotting.
- Copper – Assists in iron absorption; promotes a healthy nervous system.
- Potassium – more than a banana! Helps regulate fluid balance, muscle contractions & nerve signals
- Antioxidants (polyphenols and glutathione) – to fight free radical damage
AVOCADOS ARE NUTRITIOUS AND DELICIOUS
An avocado a day may keep the dermatologist away. The good fats in avocado (monounsaturated) can be hydrating to your skin and body when you eat them. Their high nutrient density makes for impressive results when you add them to your diet. For example, the high levels of vitamin E can help fight the signs of premature aging – by protecting your cells for oxidative damage caused by free radicals. Free radicals can be found in air pollution, poor diet, chemicals, and sun exposure, to name a few. For cooking and baking avocado oil is a great choice. Its high smoke point makes a healthy and safe choice for cooking at most temperatures.
Here’s a delicious recipe from my book Clean Skin From Within:
AVOCADOS ARE SKIN-LOVING
High in vitamin E – fantastic for your skin. When applied externally, avocados boast the benefits of reducing wrinkles, stretch marks, fine lines, and brown spots. The avocados wound-healing properties can help with minor cuts and scrapes, and some people use them to nourish dry or cracked cuticles.
Vitamin B5 – Often found in moisturizers, stabilizes the skin’s barrier, promotes skin softness and elasticity, and reduce inflammation and redness. Vitamin B5 can also soothe minor cuts, rashes, acne, eczema, and dermatitis.
If you can resist eating it, a ripe avocado can be instantly transformed into a moisturizing mask. It is one of my favorite ingredients for DIY face masks because it is high in antioxidants and has moisturizing and penetrating benefits. Avocado is rich in vitamins A & E and is highly absorptive to quench dry or mature skin. If you are looking for a good hydrating oil to use on your body, avocado oil is a good choice. However, Avoid using it on your face if you’re an Olivia skin type. The high antioxidant levels help heal and protect the skin. My preferred choice in skin care is extra-virgin olive oil – the green hue of the olive oil indicates it contains naturally occurring chlorophyll—an added benefit for skin!
Avocado recipes for natural beauty masks to cleanse, restore, and hydrate tired dull skin:
HYDRATING OAT AND AVOCADO MASK
This oat and avocado mask is anti-inflammatory, hydrating, nourishing, moisturizing, and healing properties. The yogurt helps reduce inflammation and balance the pH of your skin for a healthy skin microbiome.
1/4 cup oat flour (ground uncooked oats)
2 Tablespoons unsweetened yogurt
¼ of a ripe avocado
In a bowl, blend together oat flour, unsweetened yogurt and the avocado. Mix well and apply enough to cover your clean, dry face. Leave on for 10 to 20 minutes. To remove: rinse face with warm water and pat dry with a washcloth. Use the mask once per day as needed to hydrate dry skin.
NATURAL BEAUTY FACE MASK (AND SMOOTHIE!)
Rich in antioxidants with anti-inflammatory and nourishing benefits, this is great for all skin types and mild inflammation. This recipe also doubles as a delicious smoothie (see below). If you want to save the remaining mask for your face rather than make a smoothie, it will keep refrigerated for 3 days. (*not for skin with open wounds or moderate to severe eczema, acne breakouts, or other eruptions) YIELD: 1 mask treatment and 1 smoothie (see below)
1⁄4 cup (36 g) raw almonds soaked in distilled water overnight, drained
1⁄4 cup (60 ml) raw coconut water, preferably fermented
1⁄2 cup (72.5 g) fresh blueberries
1⁄2 cup (33.5 g) chopped fresh kale
1 tablespoon (1 g) chopped fresh cilantro or parsley (optional)
1 teaspoon organic raw honey
In a food processor or high-speed blender, blend the almonds and coconut water until smooth. Add the blueberries, kale, avocado, cilantro (if using), and honey; blend until smooth.
Natural Face Mask: Apply 1 tablespoon (about 15 g) to your clean, dry face. Leave it on for 10 minutes, and then rinse it off with warm water.
AVOCADO BEAUTY SMOOTHIE
I love this dual-purpose recipe! Save time and resources by making the mask as directed. Once you scoop out enough mixture for the mask – add: 1/2 to 1 cup (120 to 235 ml) organic unsweetened coconut milk to the remaining mixture, and a handful of ice if you like your smoothie cold. Blend and enjoy! YIELD: 12 applications
1 (400 IU) vitamin E capsule 1⁄4 cup (60 ml) avocado oil
1⁄2 cup (120 ml) almond oil
5 to 10 drops ylang-ylang essential oil, or lavender essential oil
Puncture the vitamin E capsule and squeeze its contents into a small bowl. Stir in the almond, avocado, and ylang-ylang oils. Massage over your entire body. You can leave this oil on or shower it off with warm water after 10 to 20 minutes.
EVENING AVOCADO AND LIME CLEANSER
Another great cleanser for drier skin—the oils in avocado cleanse, replenish, and moisturize skin, and the lime acts as a natural astringent. Use this cleanser only at night because direct sun exposure after using citrus on the skin can cause sun sensitivity. YIELD: 6 – 7 applications
1⁄2 organic avocado
1⁄2 teaspoon fresh lime juice
2 tablespoons (8 g) chopped fresh kale
In a blender or food processor, purée the avocado and kale. Add the lime juice and pulse to combine. Gently massage the mixture over your face for 3 minutes. Rinse with warm water. Lightly pat your face dry with a clean towel. *The lime juice will help keep the cleanser fresh for a few extra days, but use it within 7 days.
THE BOTTOM LINE ABOUT AVOCADOS
Avocados are a powerhouse of nutrition for both your inside and outside. They are loaded with skin-loving nutrients and are delicious too. So, look for any excuse to spread these little dreams over toast or massage onto your face.
Allergy alert: If you have an avocado allergy, do not apply it to your face. Also, if you have an allergy to latex, you may be sensitive to avocados, bananas, green papayas, and kiwi — so start with a skin patch test on your arm before applying it to your face.