Not only does eating a healthy breakfast help with weight loss, energy levels and guarding your wellbeing against chronic illness; it may also have cosmetic benefits as well. According to diet wellness expert Jeffrey Benabio, MD, a dermatologist with Kaiser Permanente in San Diego, ‘The foods you fill your plate with each morning (and throughout the day) can have an impact on the health and appearance of your skin.’ So which healthy-skin breakfasts does Benabio recommend to help give you a gorgeous glow?
1. Low-Fat Yogurt with Granola and Pomegranate Seeds: Benabio explains, ‘Dairy products contain Vitamin A and protein, vital ingredients for healthy skin cells, but full-fat milks and cheeses are also high in artery-clogging saturated fat. Get the good without the bad by choosing low-fat or fat-free options; plain yogurt is also a great choice because it contains live active cultures that can help regulate digestive health. Top your dish with granola and pomegranate seeds for a satisfying crunch, a hint of sweetness, and a wallop of antioxidants to help fight off dangerous (and wrinkle-causing) free radicals.’
2. Whole-Grain Toast with Almond Butter: ‘Choosing whole-grain or whole-wheat bread over the white stuff is always a smart move,’ says Benabio. ‘Since it’s higher in fibre and nutrients and, usually, lower in sugar. A diet high in sugar can be very destructive to the skin, and so it’s best to avoid refined products whenever you can. Spread a slice or two of toast with almond butter: It contains about 50% more polyunsaturated fats—and about 25% less saturated fat!—than peanut butter and has a healthy dose of iron, which is essential for healthy skin.’
3. Whole-Wheat Mini Bagel with Lox: Benabio notes, ‘Salmon is often touted as a superfood for healthy skin, and for good reason: Along with other oily fish, it has one of the highest concentrations of omega-3 fatty acids – a nutrient that helps regulate oil production and reduce inflammation (a contributing factor to skin conditions like eczema and psoriasis) in the body. Look for farmed U.S. Atlantic salmon or wild Alaskan salmon, which have similar omega-3 levels. (Imported farmed salmon, on the other hand, may not be fed as healthy a diet and therefore may have lower levels of omega-3s – or higher levels of toxins and heavy metals.) Lox, or smoked salmon, is a popular topping for bagels. Stick with a whole-wheat one, and reduce your portion size by only eating half or choosing a smaller size.’
4. Fruit Smoothie with Flaxseeds: ‘On your way out the door?’ asks Benabio. ‘Toss some berries (and maybe some veggies, too!) in a blender with some ice for a quick breakfast on the go. Smoothies are a great way to fill up on fruits, which are full of antioxidants and also have a high water content – so they’ll keep your skin hydrated. To boost their nutritional value even more, add some ground flaxseed to your mixture before blending. You won’t notice the tiny seeds in your drink, but they’ll provide a valuable serving of omega-3 fatty acids, which promote healthy cell membranes. Cell membranes regulate what nutrients go in and out of cells and also affect cells’ ability to retain water. Healthy cell membranes mean moist, smooth and fine line-free skin.’
5. Whole-Grain Cereal with Fat-Free Milk and Berries: Benabio comments, ‘It’s another example of the healthy-skin trifecta: whole grains, low-fat dairy, and antioxidant-packed produce. Many cereals are also fortified with nutrients like zinc and iron, which are great for skin but often lacking in our diets. Sprinkle on fresh blueberries, strawberries or raspberries during the summer; in the winter, switch to frozen. Studies show that frozen fruit and vegetables retain their nutrients as well as (or sometimes even better) than crops that are sold fresh. Either way, they are rich in vitamin C, a proven wrinkle-fighter.’