People invest a lot of time – and money – on products and procedures to get glowing skin. But what do you put?in aYour body is just as important as radiant and supple skin.
Eating certain nutrients can take your skin to the next level. These 12 nutrient-rich, skin-supporting recipes help keep you healthy from withinAndIt looks sparkling from the outside.
1. Toast smoked salmon and avocado
Plain avocado toast gets a big upgrade thanks to smoked salmon. Not only does this wonderful fish provide a generous serving of protein, salmon is also packed with omega-3 fatty acids.
Omega-3s help maintain collagen, fight inflammation, and keep your skin firm, says Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author ofRead it before you eat it – it takes you from poster to table.In addition, it is beneficial for heart health. the win.
2. Blood orange and cashew juice
You don’t need dairy to make your dreamy morning smoothie. This vegetable juice is based on rich hemp milk for its creamy texture. Hemp milk also contains some skin-supporting omega-3s and plant-based protein.
But the ingredients for the real star are blood oranges. “Citrus fruits help provide vitamin C, which promotes collagen formation and limits the effects of free radicals, helping to maintain firm skin,” says Taub-Dix.
3. Chia Hazelnut Breakfast
Tossing leftover quinoa last night at parfait this morning. Dairy-free almond yogurt makes a lovely base for a vegetarian breakfast. Taub-Dix says almonds and almond milk are excellent sources of vitamin E, which plays a role in skin elasticity.
Finally, parfait topped the sprinkling of chia seeds, which ranked second on the list of the 10 best omega-3 foods, according to the USDA.
4. Breakfast Bowl with Kiwi and Yogurt
Talk about an easy and breezy breakfast. This simple breakfast bowl requires just two ingredients: sweet kiwi and tart Greek yogurt.
Complementary flavors create a wonderful experience for your taste buds. Even sweeter, kiwi has an ample amount of vitamin C for your skin.
5. Strawberry oatmeal covered in dark chocolate
If you’re craving comfort carbs first, look no further than this large bowl of steel-cut oats, which will provide you with long-lasting energy.
Sliced strawberries, a drizzle of honey, and a square of chocolate impart natural sweetness and an abundance of antioxidants, which are linked to protecting skin from free radicals and sun damage, according to the Cleveland Clinic.
Dark chocolate is especially abundant in polyphenols, a powerful antioxidant linked to reducing skin roughness and improving smoothness, according to the Cleveland Clinic. To get these skin-softening benefits, choose a chocolate variety that contains 60 to 70 percent cocoa.
6. Sunflower Garden Omelette
This garden omelette offers plenty of veggies 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.
“Collagen gives skin its structure and helps it feel strong and elastic,” says Taub-Dix, the most abundant protein in your body.
7. Jasmine Green Sunrise Juice
This green tea smoothie will give you something to smile about when the sun comes up. Stuffed with leafy greens like baby spinach (2 cups full) and juicy mango chunks, you’ll be on your way to hitting your daily target fruit and vegetable before noon.
“Tea also contains polyphenols, which 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 Perfect Yogurt
What’s not to love about Trail Mix in the morning? It’s sweet, crunchy, and satisfying. Unfortunately, many store-bought brands are filled with added salt and sugar. This homemade parfait mix blends extra sweeteners and sodium in favor of dried apricots and raw almonds.
With both almonds and yogurt, you get twice the power of vitamin E to promote healthy skin.
9. Quick Tomato and Basil Frittata
Tomato and basil frittatas are great for your skin. Taub-Dix says not only does it call for collagen-boosting eggs, but it also promotes tomatoes that are rich in lycopene, an antioxidant linked to smooth, wrinkle-free skin.
What’s more, the olive oil in this recipe allows your body to absorb the lycopene more easily.
10. Protein blended coffee
This frozen Frappuccino is the perfect solution: a delicious breakfast smoothie plus your morning caffeine in one protein-packed package.
Your morning shot of espresso will give you a boost of energy and a punch of free radical-fighting antioxidants. Yes, a cup of coffee is full of polyphenols.
11. Sweet Potato Hash Protein
These hash browns replace traditional sweet potatoes with sweet potatoes, so you get more fiber (8 grams per serving) to keep your stomach full 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.
She adds that beta-carotene — which gives these gorgeous tubers their bright orange color — is also a precursor to vitamin A, which is essential for healthy skin.
This delicious dessert over bruschetta will brighten up your breakfast and your complexion. Red and green grapes provide plenty of powerful polyphenols at the Cleveland Clinic. In addition, this juicy, rich fruit is full of water.
“Don’t underestimate the power of water,” Top Dix says. “Water hydrates the skin and may help prevent wrinkles.”