For Gorgeous, Glowy Skin, Breakfast Is Mission-Critical
You already know breakfast is the most important meal of the day. It kick-starts your metabolism, gives you energy, boosts your brainpower, and keeps you from snapping at your co-workers. But did you know that a good breakfast is also the ultimate complexion booster?
Good skin requires good nutrition. Even the hardest working topical products can’t achieve their optimum result if you’re not nourishing your skin from the inside out.
To maximize your breakfast benefits, here are a few items that should be on your menu consistently. (Not all at once, of course. A rotating selection will do nicely and provide some variety.)
Two of these little beauties provide roughly a quarter of your daily protein requirement, plus a whole lot more. They’re loaded with amino acids essential for collagen production, as well as vitamins A & D, which spur the growth of new skin cells. The high iron content in eggs aids red blood cell function, boosting oxygenation to skin cells. Meanwhile, the selenium in eggs activates enzymes that protect skin from damage. Don’t even think about just eating the whites. Nearly all the good stuff is in the yolk.
Yogurt contains a bonanza of nutrients essential to skin health. It’s rich in B vitamins, which provide protection from oxidative stress, aid in cell growth and regeneration and keep skin glowing and hydrated. It has a high concentration of zinc, which helps regulate oil production, reduce inflammation and strengthen the skin matrix. And it’s probiotic nature means it helps the body effectively digest and absorb beneficial nutrients. Stick with plain yogurt. Most of the flavored yogurts are loaded with sugar.
Slap some of this wholesome, nutty spread on a piece of whole wheat toast, or stir some into your steel cut oats. Even a dollop on your yogurt wouldn’t be a bad thing. This super nut butter is high in vitamin E, which protects skin from free radical and photo-aging. It’s also got a healthy dose of Omega-6 fatty acids, great for reducing the inflammatory skin issues like acne, psoriasis and eczema.
Steel Cut Oats
Oats are a power grain packed with phyto-chemicals, essential minerals, vitamins, and fatty acids including vitamin B1, copper, phosphorous and zinc. They also contain the anti-bacterial substance beta glucan, which boosts immunity, strengthens the skin barrier and regulates blood sugar by slowing digestion. That last bit is really important because blood sugar spikes trigger glycation, which breaks down collagen and leads to wrinkles.
Packed with antioxidant goodness—vitamins A, C, B-complex and B-6, beta-carotene, manganese and lycopene—these bright little orbs are nature’s free radical-fighting ninja warriors. And they are super tasty to boot. Try cutting them into chunks (remove the skin and dark seeds at the center) and toss them on top of your oats or yogurt to brighten your morning and your skin. The persimmon is also loaded up with skin-enhancing minerals like zinc, copper, calcium, and phosphorus.
Salmon is probably the best thing you can consume for overall health and glowing, supple skin. Its exceptionally high concentration of vitamins, minerals, and omega-3 fatty acids aid in everything from heart health to neural function. Salmon’s benefits for skin include inflammation reduction, collagen protection and EPA ( one type of omega-3 found in salmon, has been found to help block the release of collagen-eating enzymes that lead to wrinkles), hydration, cell repair and protection from UV damage.
The avocado is pretty much a perfect food. It’s rich in antioxidant vitamins A and E, plus a host of skin-healthy fats and nutrients. Similar in composition to our own natural skin oil, avocado oil has been shown to increase collagen levels while providing hydration to improve skin thickness, elasticity and suppleness. It pairs nicely with smoked salmon.
Blackberries and Blueberries
The anthocyanins (antioxidant flavonoids) are what give these flavorful gems their vivid color and their free radical fighting power that helps keep skin looking bright and youthful. Plus, they’re low on calories, high on fiber and bursting with beneficial vitamins and minerals including vitamin C, E, A, all crucial for cell repair and protection, Black or blue, both are berry, berry good for you.
If you need a little sweetness, skip the sugar and opt for honey instead. A little goes a long way and offers some pretty sweet skin perks. Antibacterial and loaded with antioxidants, honey fights acne and slows the signs of aging.