People invest a lot of time – and money – in products and procedures to achieve glowing skin. But what you put oninJust as important is your body for glowing, supple skin.
Eating certain nutrients can take your complexion to the next level. These 12 nutrient-dense, skin-supporting breakfast recipes will help you stay healthy on the inside.andlooking radiant outside.
1. Avocado and smoked salmon toast
Your average avocado toast gets a big boost with smoked salmon. Not only does this fantastic fish provide a good serving of protein, the salmon is also loaded with omega-3 fatty acids.
Omega-3s help preserve collagen, fight inflammation and keep your skin firm, says Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author ofRead It Before Eating It – Bringing You From Etiquette To The TableHave.Plus, they’re good for heart health. A win-win.
2. Blood orange and cashew smoothie
You don’t need dairy to make a dreamy morning smoothie. This vegan smoothie relies on rich hemp milk for its creamy consistency. Hemp milk also contains omega-3s which support the skin and filling plant proteins.
But the real star ingredients are blood oranges. “Citrus fruits help provide vitamin C, which promotes collagen formation and reduces the effects of free radicals, helping to maintain firm skin,” explains Taub-Dix.
3. Crunchy nut and chia breakfast
Throw yesterday’s leftover quinoa into this morning’s parfait. The dairy-free almond yogurt makes a nice base for this plant-based breakfast. Almonds and almond milk are great sources of vitamin E, which plays a role in skin elasticity, according to Taub-Dix.
Finally, top your parfait with a pinch of chia seeds, ranked second on the USDA’s list of the 10 best foods rich in omega-3s.
4. Kiwi yogurt breakfast bowl
Talk about an easy and airy breakfast. This simple breakfast bowl only requires two ingredients: sweet kiwi fruit and tangy Greek yogurt.
The complementary flavors create an exquisite experience for your taste buds. What’s even sweeter, kiwis contain enough vitamin C for your skin.
5. Strawberry oatmeal coated with dark chocolate
If you crave comforting carbs first, look no further than this large bowl of steel cut oats, which will provide you with lasting energy.
According to the Cleveland Clinic, sliced strawberries, a drizzle of honey and a square of chocolate impart natural sweetness and an abundance of antioxidants, which are linked to protecting the skin from free radicals and sun damage.
Dark chocolate is particularly rich in polyphenols, a powerful antioxidant that is linked to reducing skin roughness and improving smoothness, according to the Cleveland Clinic. For these skin-softening benefits, choose a variety of chocolate with 60 to 70 percent cocoa.
6. Omelet from the sunflower garden
This garden omelet offers a plentiful serving of vegetables and plant protein while providing a solid serving of sunflower seeds (a rich source of vitamin E). Eggs also contain the amino acids that your body needs to produce collagen.
The most abundant protein in your body, “collagen gives the skin its structure and helps it feel strong, yet supple,” says Taub-Dix.
7. Jasmine Sunrise Smoothie
This green tea smoothie will give you something to smile about at sunrise. Stuffed with leafy greens like baby spinach (2 full cups) and juicy mango chunks, you’ll be on your way to reaching your daily fruit and veg goal by noon.
“The tea also contains polyphenols, believed to have anti-inflammatory properties to help protect the skin,” says Taub-Dix. “Green tea, in particular, is linked to reducing the effects of sun damage,” she adds.
8. Perfect trail mix with almond yogurt
What’s not to love about trail mix in the morning? It’s sweet, crunchy and satisfying. Unfortunately, many store-bought brands are loaded with added salt and sugar. This perfect, homemade trail mix cuts out extra sweeteners and sodium in favor of dried apricots and raw almonds.
With almonds and almond yogurt, you get twice as much vitamin E to support healthy skin.
9. Quick Tomato and Basil Frittata
This tomato-basil frittata is fantastic for your skin. Not only does this appeal to collagen-promoting eggs, it also boasts tomatoes, which are high in lycopene, an antioxidant linked to smooth, wrinkle-free skin, says Taub-Dix.
Plus, the olive oil in this recipe makes it easier for your body to absorb lycopene, she adds.
10. Protein coffee
This frozen Frappuccino is the ultimate duo: a hearty breakfast smoothie and your morning caffeine fix, all in one high protein package.
A morning shot of espresso will give you a burst of energy and a healthy dose of antioxidants that fight free radicals. Yes, a cup of coffee is loaded with polyphenols.
11. Protein sweet potato hash
These hash browns replace traditional sweet potatoes with sweet potatoes, so you get a lot more fiber (8 grams per serving) to keep your tummy full for longer. But that’s not the only nutrient you get from this simple change: Sweet potatoes are also a healthy source of beta-carotene, says Taub-Dix.
Beta-carotene, which gives these wonderful tubers their bright orange color, is also a precursor of vitamin A, which is essential for healthy skin, she adds.
This sweet version of bruschetta will brighten up your breakfast and your skin. Red and green grapes provide lots of potent polyphenols, according to the Cleveland Clinic. In addition, these juicy fruits are full of water.
“Don’t underestimate the power of water,” says Taub-Dix. “Water hydrates the skin and can help prevent wrinkles.”