The best breakfast recipes for the skin are rich in nutrients that help promote elasticity and moisture.
People invest a lot of time – and money – in products and processes to keep their skin glowing. But what you put into your body is just as important for glowing, supple skin.
Consumption of certain nutrients can take your complexion to the next level. These 12 nutrient-rich, skin-supporting breakfast recipes will keep you healthy on the inside and looking radiant on the outside.
1. Avocado Toast with Smoked Salmon
The omega-3 fatty acids in this salmon and avocado toast offer many skin health benefits.
Credit: Olha_Afansieva / iStock / Getty Images
Your average avocado toast gets a big upgrade thanks to smoked salmon. This fantastic fish not only provides a hefty helping of protein, but also contains omega-3 fatty acids.
Omega-3 fatty acids help maintain collagen, fight inflammation, and keep your skin tight, says Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of Read It Before You Eat It – Take You from Label to Table. They are also good for heart health. It’s a win-win situation.
2. Blood orange and cashew smoothie
This citrus smoothie contains vitamin C, which has been linked to wrinkle prevention.
You don’t need dairy products to make a wonderful morning smoothie. This vegan smoothie is based on rich hemp milk for its creamy consistency. Hemp milk also contains some skin-supporting omega-3 fatty acids and filling vegetable protein.
But the real star ingredients are the blood oranges. “Citrus fruits help provide vitamin C, which promotes collagen formation and limits the effects of free radicals, thus helping to maintain firm skin,” says Taub-Dix.
3. Nutty chia breakfast crunch
This quinoa breakfast parafit contains chia seeds that are rich in omega-3 fatty acids.
Credit: LIVESTRONG.com
Throw 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.
Lastly, top off your parfait with a pinch of chia seeds, which are number 2 on the list of the top 10 omega-3-rich foods according to the USDA.
4. Kiwi and yogurt breakfast bowl
This nutritious breakfast bowl is high in vitamin C.
Talk about a simple, airy breakfast. This simple breakfast bowl only needs two ingredients: sweet kiwi fruit and tart Greek yogurt.
The complementary flavors create an exquisite experience for your taste buds. What’s even sweeter, kiwi fruit are plenty of vitamin C for your skin.
5. Strawberry oat flakes coated in dark chocolate
Dark chocolate contains polyphenols that are associated with healthy skin.
If you’re craving soothing carbohydrates first, this large, steel-cut bowl of oatmeal is perfect for long-lasting energy.
Sliced strawberries, a dash of honey, and a piece of chocolate add a natural sweetness and abundance of antioxidants, which the Cleveland Clinic says are linked to protecting the skin from free radicals and sun damage.
Dark chocolate is particularly rich in polyphenols, a powerful antioxidant that has been linked to reducing skin roughness and improving suppleness, according to the Cleveland Clinic. For these skin-softening benefits, choose a type of chocolate with 60 to 70 percent cocoa.
6. Sunflower garden omelette
The eggs in this garden omelette are a good source of collagen.
This garden omelette is a generous serving of vegetables and vegetable protein, while it provides a solid serving 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 the 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, which are associated with skin protection.
This green tea smoothie will make you smile when the sun comes up. Filled with leafy greens like baby spinach (2 cups full) and juicy pieces of mango, you’ll be well on your way to reaching your daily fruit and veg goal before noon.
“Tea also contains polyphenols, which are believed 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 Perfect Yogurt
This parfait calls for almonds for a dose of vitamin E.
What can you not love about Trail Mix in the morning? It’s sweet, crunchy, and filling. Unfortunately, many store-bought brands are full of added salt and sugar. This homemade trail mix parfait cuts out the 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 and basil frittata
The tomatoes in this frittata contain lycopene, an antioxidant that’s associated with smooth skin.
This tomato and basil frittata is fantastic for your skin. Not only does it require collagen-boosting eggs, but it also touts tomatoes high in lycopene, an antioxidant associated with 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. Coffee with a protein blend
This frozen frappuccino contains powerful polyphenols for healthy skin.
This frozen frappuccino is the ultimate double: a hearty breakfast smoothie plus your morning caffeine fix in one protein-rich package.
A morning espresso gives you a boost of energy and a hefty helping 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, so you get a lot more fiber (8 grams per serving) to keep your tummy fuller for longer. But that’s not the only nutrient you’ll gain from this simple transition: Sweet potatoes also provide a healthy source of beta-carotene, says Taub-Dix.
Beta-carotene – which gives these great tubers 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 plump and hydrated.
This sweet version of bruschetta will brighten your breakfast and your skin. Red and green grapes are high in powerful polyphenols, according to the Cleveland Clinic. Plus, 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.”
