The best breakfast recipes for skin are rich in nutrients that promote elasticity and hydration.
People invest a lot of time – and money – in products and procedures to get glowing skin. But just as important for glowing, supple skin is what you put into your body.
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 and look radiant on the outside.
1. Smoked Salmon Avocado Toast
The omega-3 fatty acids in this salmon and avocado toast offer many skin health benefits.
Your average avocado toast gets a major boost thanks to smoked salmon. This fantastic fish not only provides a hefty dose of protein, but salmon is also high in omega-3 fatty acids.
Omega-3 fatty acids help preserve collagen, fight inflammation, and keep your skin firm, says Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of “Read It Before You Eat It – Taking You from Label to.” tables”. They are also good for heart health. A win-win situation.
2. Blood Orange Cashew Smoothie
This citrus smoothie contains vitamin C, which has been linked to preventing wrinkles.
You don’t need dairy to make a dreamy morning smoothie. This vegan smoothie is based on rich hemp milk for its creamy consistency. Hemp milk also has some skin-supporting omega-3 fatty acids and filling plant-based protein.
But the real star ingredients are the blood oranges. “Citrus fruits help provide vitamin C, which promotes collagen formation and curbs the effects of free radicals, which helps maintain firm skin,” says Taub-Dix.
3. Nutty Chia Breakfast Crunch
This quinoa breakfast parfait contains chia seeds, which are rich in omega-3 fatty acids.
Toss last night’s leftover quinoa into this morning’s parfait. Dairy-free almond yogurt serves as a nice base for this plant-based breakfast. Almonds and almond milk are excellent sources of vitamin E, which plays a role in skin elasticity, says Taub-Dix.
Finally, top off your parfait with a sprinkling of chia seeds, which ranks second on USDA’s list of the top 10 omega-3-rich foods.
4. Kiwi Yogurt Breakfast Bowl
This nutritious breakfast bowl boasts a dose of vitamin C.
Talk about a simple, airy breakfast. This easy breakfast bowl only needs two ingredients: sweet kiwifruit and tart Greek yogurt.
The complementary flavors create an exquisite experience for your taste buds. What’s even sweeter, kiwis contain plenty of vitamin C for your skin.
5. Strawberry Dark Chocolate Oatmeal
Dark chocolate contains polyphenols that are associated with healthy skin.
If comforting carbs are what you’re craving first, this big bowl of steel-cut oats is what you need, designed to provide you with long-lasting energy.
Sliced strawberries, a drizzle of honey, and a piece of chocolate add natural sweetness and an abundance of antioxidants, which the Cleveland Clinic says are linked to protecting skin from free radicals and sun damage.
Dark chocolate is particularly rich in polyphenols, a powerful antioxidant linked to reducing skin roughness and improving smoothness, according to the Cleveland Clinic. For these skin-softening benefits, choose a type of chocolate that is 60 to 70 percent cacao.
6. Sunflower Garden Omelette
The eggs in this garden omelette provide a good source of collagen.
This garden omelet offers a generous helping of veggies and plant-based protein, while providing a solid helping of sunflower seeds (a rich source of vitamin E). Eggs also contain the amino acids your body needs to produce collagen.
The most abundant protein in your body, “Collagen gives skin its structure and helps it feel strong yet supple,” says Taub-Dix.
7. Jasmine Green Sunrise Smoothie
The green tea in this smoothie provides polyphenols that have been linked to skin protection.
This green tea smoothie will give you a smile as the sun rises. Filled with leafy greens like baby spinach (2 cups full) and juicy chunks of mango, you’re well on your way to hitting your daily fruit and veg goal before noon.
“Tea also contains polyphenols that are thought to have anti-inflammatory properties to help protect the skin,” says Taub-Dix. “Green tea, in particular, has been linked to reducing the effects of sun damage,” she adds.
8. Trail mix almond yoghurt parfait
This parfait calls for almonds for a dose of vitamin E.
What’s not to love about trail mix in the morning? It’s sweet, crunchy and filling. Unfortunately, many store-bought brands are brimming with added salt and sugar. This homemade trail mix parfait foregoes added sweeteners and sodium in favor of dried apricots and raw almonds.
With both almonds and almond yogurt, you get double the vitamin E power to promote healthy skin.
9. Quick Tomato Basil Frittata
The tomatoes in this frittata contain lycopene, an antioxidant associated with smooth skin.
This Tomato Basil Frittata is awesome for your skin. Not only does it call for collagen-boosting eggs, but it touts tomatoes high in lycopene, an antioxidant linked to smooth, wrinkle-free skin, says Taub-Dix.
Additionally, the olive oil in this recipe allows your body to absorb lycopene more easily, she adds.
10. Protein Blend Coffee
This frozen frappuccino contains powerful polyphenols for healthy skin.
This Frozen Frappuccino is the ultimate twosome: a hearty breakfast smoothie plus your morning caffeine fix, all in one high-protein package.
A morning espresso gives you a boost of energy and a powerful boost of antioxidants that fight free radicals. Yes, a cup of coffee is full of polyphenols.
11. Sweet potato protein hash
The sweet potatoes in this breakfast hash contain beta-carotene, which is important for vitamin A production and healthy skin.
These hash browns swap traditional potatoes for sweet potatoes, giving you a lot more fiber (8 grams per serving) to help keep your tummy fuller for longer. But that’s not the only nutrient you gain from this simple switch: Sweet potatoes also provide a healthy source of beta-carotene, says Taub-Dix.
Beta-carotene — which gives these amazing nuggets their bright orange color — is also a precursor to vitamin A, which is essential for healthy skin, she adds.
The high water content of the grapes in this breakfast bruschetta helps keep your skin supple and hydrated.
This sweet version of bruschetta will brighten up your breakfast and your skin. According to the Cleveland Clinic, red and green grapes are high in potent polyphenols. In addition, these juicy fruits are full of water.
“Don’t underestimate the power of water,” says Taub-Dix. “Water moisturizes the skin and can prevent wrinkles.”
Photo credit: LIVESTRONG.com Creative
