Who doesn’t want soft, supple, and wrinkle-free skin? Unfortunately, thanks to the pollutants we’re exposed to every day, our skin health goes for a toss. Furthermore, the beauty products we use on a daily basis are filled with toxic chemicals that can damage our skin, causing more harm than good.
So, what can you do to improve your skin health? Start your day by eating foods that are healthy for you and your skin. Here are some breakfast options that promise better skin.
1. Oatmeal With Banana
If you have dry, itchy skin, oatmeal could be the best breakfast you could opt for. Known for its anti-inflammatory activity, oatmeal can be used to treat dry and rough skin. Also, you can topically apply oatmeal on your skin to see instant results.1
One of the most loved breakfast combinations is oatmeal with banana. Bananas are rich in protein, which can improve skin health by repairing damaged skin cells and improving skin elasticity. Bananas are also 75% water, and we know that water plays an important role in keeping your skin soft and moisturized.2 3
- 1 1/4th cup skimmed milk.
- A pinch of salt.
- 1 tbsp sugar.
- 1/2 tsp vanilla.
- 1/2 cup oatmeal.
- 1 small banana, sliced and mashed.
- Boil the milk on a high flame.
- Add vanilla, sugar, and salt to the boiling milk.
- After 1 minute, add oatmeal to the mix.
- Boil on a medium flame for 5 minutes.
- Turn off the heat and add banana to the mix.
- Serve after 2–3 minutes.
2. Mushroom Omelette
Eggs are known to soften, tighten, and hydrate your skin. A rich source of protein and vitamins, eggs can also help build new skin cells, repair the damaged ones, and make your skin supple.4
Mushrooms, meanwhile, are popular for their anti-aging properties. Known to reduce fine lines, wrinkles, and other signs of aging, mushrooms can improve skin health and keep you looking young. Some studies have also noticed that mushrooms aid skin regeneration and healing, especially after an injury.5 6
- 3 large eggs.
- 100g sliced mushroom.
- 1 tsp chopped chives.
- 2 tsp olive oil.
- A knob of butter.
- A pinch of salt.
- Heat 1 tsp olive oil and some butter in a frying pan.
- Add mushrooms and saute for 2–3 minutes.
- Set aside in a bowl.
- In another bowl, beat the eggs and add chives.
- Warm the frying pan using the remaining oil.
- Pour the egg mixture into the pan.
- Gently tilt the pan from side-to-side.
- When the egg mixture has settled to form the base, add the mushrooms.
- When cooked, fold over the omelette using a knife, and serve.
3. Kiwi Blueberry Smoothie
This delicious smoothie not only has a delightful taste but also a string of skin benefits! Kiwi is rich in vitamin C, which protects your skin from aging due to sun damage. Vitamin C also moisturizes dry skin and heals inflammation.7
Furthermore, the anti-inflammatory nature of blueberries can help prevent the formation of acne and pimples. The antioxidant (anthocyanin) present in blueberry can also reduce skin damage and promote skin health. Anthocyanin, in fact, is also used in cancer treatment to soothe the skin after radiation therapy.8
- 3/4th cup vogurt.
- 1 kiwi.
- 1 cup frozen blueberries.
- 1 banana.
- 1/8th cup skimmed milk.
- Add milk, yogurt, banana, and kiwi into the blender.
- Blend the mixture.
- Add blueberries to the blender and blend again.
- Serve cold.
4. Sweet-Potato-Pecan Pancakes
A tasty vegetable, sweet potato is rich in vitamin A and E, which are popular for their role in skin health. The vitamins present in sweet potato prevent premature skin aging by fighting photodamage caused by the sun. They also treat acne and pimples, thanks to their anti-inflammatory nature.9
Pecans are a rich source of dietary fiber, which can eliminate the toxins that cause skin damage. By eliminating toxins, pecans can also add a glow to your skin and make you look younger.
- 1 1/4 cup flour.
- 1/4 cup chopped pecans.
- 1 sliced sweet potato.
- 2 1/4 tsp baking powder.
- 1 tsp pumpkin pie spice.
- 1 cup milk.
- 1/4 cup sugar.
- 1 tsp vegetable or olive oil.
- 2 large, beaten eggs.
- A pinch of salt.
- Mix flour, baking powder, pumpkin-pie spice, and salt.
- Add 2 tbsp pecans to the mixture.
- In another bowl, add milk, oil, sugar, and eggs to the mixture.
- Combine the two mixtures and stir.
- Add sweet potatoes and continue stirring.
- Spoon 1/4 cup batter into a frying pan.
- Sprinkle both sides of the pancake with 1 tbsp pecan.
- Add seasoning and serve.
So, the next time you hit the kitchen to prepare a good breakfast, try one of the above-mentioned foods and watch your skin glow!
|↑1||Michelle Garay, M. S., M. B. A. Judith Nebus, and B. A. Menas Kizoulis. “Anti-inflammatory activities of colloidal oatmeal (Avena sativa) contribute to the effectiveness of oats in treatment of itch associated with dry, irritated skin.” Journal of Drugs in Dermatology 14, no. 1 (2015): 43-48.|
|↑2, ↑4||Peptides and Skin Health. Oregon State University.|
|↑3||Palma, Lídia, Liliana Tavares Marques, Julia Bujan, and Luís Monteiro Rodrigues. “Dietary water affects human skin hydration and biomechanics.” Clinical, cosmetic and investigational dermatology 8 (2015): 413.|
|↑5||Bowe, Whitney P. “Cosmetic benefits of natural ingredients: mushrooms, feverfew, tea, and wheat complex.” Journal of drugs in dermatology: JDD 12, no. 9 Suppl (2013): s133-6.|
|↑6||Lam, W. P., C. M. Wang, T. Y. Tsui, M. S. Wai, H. C. Tang, Y. W. Wong, L. H. Lam, L. K. Hui, and D. T. Yew. “Extract of white button mushroom affects skin healing and angiogenesis.” Microscopy research and technique 75, no. 10 (2012): 1334-1340.|
|↑7||Vitamin C and Skin Health. Linus Pauling Institute, Oregon State University.|
|↑8||Enomoto, T. Miko, Thomas Johnson, Noel Peterson, Louis Homer, Deb Walts, and Nathalie Johnson. “Combination glutathione and anthocyanins as an alternative for skin care during external-beam radiation.” The American journal of surgery 189, no. 5 (2005): 627-631.|
|↑9||Vitamin A and Skin Health. Linus Pauling Institute, Oregon State University.|