Breakfast is the most important meal of the day for many reasons – it signals the start of a new day, it’s full of yummy food options and it maintains your youthful glow. Mehmet Oz, author of FOOD CAN FIX IT, shares his breakfast picks for glowing skin.
My plan and FIXES foods are loaded with nutrients that will improve the skin on your face, your scalp, and all over your body. Want to really focus on skin health? Kick off every day with a breakfast specially designed to get you glowing. Try these suggestions:
Drink up: Start with a cup of green tea. Women who drank it regularly for three months experienced 25 percent less damage when exposed to UV rays, according to a study in the Journal of Nutrition. Green tea contains a catechin called EGCG, an antioxidant believed to promote good skin health by protecting against sun damage (but you still need sunscreen). Also, make sure to drink water throughout the day.
Eat one of these:
Option 1: Veggie omelet. Eggs contain lysine and proline, which are amino acids that help form collagen. Don’t be yolk-shy: They have vitamin B12, which may fight against dark spots, plus hydrating nutrients like lutein and zeaxanthin. Add any veggies you like, and be sure to include some spinach. Dark leafy greens are full of phytonutrients called carotenoids, which help keep skin taut. Yellow peppers, carrots, and squash are good choices as well, because of their carotenoids. One study by British researchers found that women with a higher intake of them had fewer crow’s-feet. Add some shiitake mushrooms, which are a good source of zinc, a mineral that’s been shown to improve skin’s ability to heal itself; they also have copper, which your body needs to build collagen.
Option 2: Oatmeal with add-ons/Smoothie with add-ins. Whether you choose oatmeal or a smoothie, include one or more of these ingredients:
Chia seeds, which have 5,000 milligrams of omega-3 fatty acids per 2 tablespoons. Omega-3s help prevent the loss of moisture in the skin, thus slowing down the formation of wrinkles. Eating omega-3s may also help fend off melanoma.
Pomegranate seeds, for their antioxidants and vitamin C, which helps stimulate new skin cells. One study found that those whose diets were high in vitamin C were less likely to have a dry, wrinkly complexion.
Raspberries, because they contain the antioxidant ellagic acid, which protects against collagen-sapping sun damage.
Unsweetened coconut, which is high in an anti-inflammatory fat. By keeping inflammation low, it helps prevent the breakdown of collagen.
Option 3: The grab-and-go. Need a breakfast that’s quick, but also skin-friendly? Try a piece of whole-grain toast with almond butter, banana slices, and a squirt of honey. Two table- spoons of almond butter give you 50 percent of your daily vitamin E needs, an antioxidant that fends o free radical damage that can lead to premature aging and skin cancer. It also has unsaturated fatty acids, which combat dryness and soften wrinkles. Honey has trace minerals like manganese and selenium to fight free radicals, and it’s less likely than white sugar to cause the blood sugar spikes linked to skin aging.
For more tips on how keep that glowing skin, take a look at how to help your skin recover from summer.