Bet you haven’t tried this in your smoothie! Skin-boosting recipe
Quick Answer
This smoothie blends mango, carrot juice, tomato, avocado, and lime into a nutrient-dense drink that contributes vitamins A, C, E, and K alongside healthy fats and fiber. It is a nourishing recipe, not a skin treatment — skin health relies on genetics, sun protection, sleep, hydration, and overall nutrition.
Why This Combination Works
Each ingredient brings a specific nutritional role. Mango and carrot juice contribute beta-carotene, which the body converts to vitamin A. Tomato provides lycopene, a carotenoid antioxidant. Avocado supplies healthy fat, which helps absorb the fat-soluble vitamins A, D, E, and K present in this drink. Lime adds vitamin C and brightens the flavour.
Together they create a colourful, texturally interesting drink that covers a useful range of micronutrients in a single glass.
Avocado is the ingredient most people leave out — it's also the one that makes fat-soluble vitamins actually available to your body.
The Recipe
All quantities are approximate. Adjust to taste and blender capacity.
- 1 medium tomato (seeds removed if preferred)
- 1 ripe mango
- 400 ml carrot juice — or use whole carrots for more fibre and a less concentrated sweetness
- ¼ avocado
- Juice of half a lime (optional)
- Ice or water to adjust texture (optional)
Blend until smooth. Drink immediately or store in a sealed jar in the refrigerator for up to 24 hours.
Nutritional Considerations
Mango and carrot juice together carry a significant natural sugar load. If you monitor carbohydrate intake or have diabetes, account for that when planning your day. This is not a low-sugar recipe.
Adjust for food allergies, reflux, or digestive sensitivities as needed. If you have a latex-fruit allergy, avocado and mango may warrant a check with your clinician before regular use.
Sources and Further Reading
- Practical Nutrition — Life Synergy Retreat
- Aztec Guacamole Recipe — Life Synergy Retreat
- Vitamin A — NIH Office of Dietary Supplements
Last reviewed October 2026.
Frequently Asked Questions
Will this smoothie improve my skin?
This smoothie provides vitamins and antioxidants that support overall nutrition. Skin health, however, is influenced by many factors including genetics, sun exposure, sleep, hydration, and your overall dietary pattern — not any single recipe.
Can I substitute the carrot juice?
Yes. Whole carrots blended in will add more fibre and a slightly less sweet flavour. Orange juice works as a different substitution but changes the nutrient and sugar profile considerably.
Is avocado necessary?
Avocado provides the healthy fat needed to absorb fat-soluble vitamins A, D, E, and K. Without it, you absorb a smaller proportion of those nutrients. It also improves texture.
How much natural sugar does this smoothie contain?
Mango and carrot juice together contribute a meaningful amount of natural sugar — estimated 35–50 g depending on portion size. Those monitoring blood glucose should factor this in.
Is this suitable for a diabetes-friendly diet?
Not without modification. The natural sugar content from mango and carrot juice is high. Anyone managing blood sugar should consult a registered dietitian before including this regularly.
Interested in personalised nutrition guidance?
Our retreat nutrition programs are built around whole, seasonal food — tailored to your body and goals.