Beautiful, healthy skin begins with what we eat.
Breakfast
1. Eat this: Oatmeal with fresh blueberries
Whole oats and grains are your skin's bff. A breakfast consisting of cooked rolled oats, 1/2 a banana, blueberries and walnuts is a great way to start your day. Good for your gut health and for your skin.
Do you know blueberries are one of the most healthy foods you can eat?
Much of the power of blueberries comes in their color. The deep blue hue comes from anthocyanin. This powerful phytochemical has the ability to protect the body from heart disease and Type 2 diabetes. It offers cancer fighting benefits, promotes gut health and reduces inflammation (your skin thanks you).
Research also suggests the regular consumption of blueberries may also improve memory and delay age-related cognitive decline.
Not this: Most boxed cereals
Breakfast cereals are highly processed and packed with added sugar and refined carbs. Many times their packages have misleading health claims too.
Most cereals list sugar as the second or third ingredient. They are often high in unhealthy fats, and sodium too. They can also be low in fiber and protein.
Here are some healthier breakfast options:
* Eggs: Eggs are a good source of protein and contain all nine essential amino acids.
* Greek yogurt: Greek yogurt is a good source of protein and calcium. It also contains probiotics, which can help improve gut health. Be sure to watch the sugar content in any yogurt. It may surprise you.
* Whole-wheat toast: Whole-wheat toast is a good source of fiber and complex carbohydrates. It can help keep you feeling full until lunchtime.
* Fruits: Fruits are a good source of vitamins, minerals, and antioxidants. They are also low in calories and fat.
If you do choose to eat cereal for breakfast, look for a cereal that is low in sugar and high in fiber. You can also add fruit, nuts, or seeds to your cereal to
2. Eat this: Avocado Toast
Avocados are a great source of healthy fats, vitamins, and minerals that can benefit our skin. The monosaturated fats in avocados are known to improve skin elasticity and firmness. Vitamin A is important for keeping skin cells healthy and hydrated, while Vitamin C is an antioxidant that helps to protect skin cells from damage.
This small study suggests women have improved skin elasticity and firmness after 8 weeks of eating avocados daily.
Not that: Toast with Margarine
Not all fats are created equal. The culprit in margarine is trans fat, which destroys hydration. The less your skin is hydrated, the faster the wrinkles appear.
Eat this: Fruits high in Polyphenols
Berries are a good source of polyphenols, which are antioxidants that can help protect your skin from damage. Polyphenols have been shown to reduce inflammation, improve skin hydration, and protect against sun damage.
Berries are also a good source of vitamins C and E, which are also important for skin health. Vitamin C is an antioxidant that helps protect skin cells from damage caused by free radicals. Vitamin E is a fat-soluble vitamin that helps protect skin cells from damage caused by UV rays.
In addition, berries are a good source of fiber, which can help keep your digestive system healthy. A healthy digestive system is important for overall health and can also contribute to healthy skin.
Here are some of the best berries for your skin:
- Strawberries: Strawberries are a good source of vitamin C and fiber. They also contain anthocyanins, which are antioxidants that have been shown to protect skin from sun damage.
- Raspberries: Raspberries are a good source of vitamin C, fiber, and manganese. They also contain anthocyanins, which have been shown to protect skin from sun damage.
- Blackberries: Blackberries are a good source of vitamin C, vitamin E, and fiber. They also contain anthocyanins, which have been shown to protect skin from sun damage.
Not that: Processed Sugar
While a breakfast pastry or baked good is tempting, studies show processed sugar is not only bad for your overall health, but it can also wreak havoc on your skin.
When you consume sugar, your body releases insulin to help process it. Over time, high levels of insulin can lead to inflammation, which can damage collagen and elastin, the proteins that keep your skin looking young and firm.
In addition, sugar can also trigger the production of sebum, an oily substance that can clog pores and lead to acne. So, if you're looking for ways to improve your complexion, cutting back on sugar is a great place to start.
Here are a few tips for reducing your sugar intake:
- Read food labels carefully and avoid products that contain added sugar.
- Choose whole, unprocessed foods whenever possible.
- Limit your intake of sugary drinks, such as soda, juice, and sports drinks.
- Instead of sugary snacks, reach for fruits, vegetables, or nuts.
- If you crave something sweet, try eating a small piece of dark chocolate or a handful of berries.
Lunch
3. Eat this: Tuna Sandwich
Fatty fish such as tuna, sardines and salmon contain Omega 3, a type of healthy fat that we know to be beneficial to our skin. Omega's help to regulate oil production and reduce inflammation.
I love to add roasted red peppers, avocado, broccoli sprouts on my tuna sandwich.
Not that: Deli Sandwich
Processed meats you buy from the deli department of your grocery store may be one of the least healthy foods in the Western diet. It's been estimated that 800,000 lives a year could be saved if processed meats were eliminated from our diet.
Bacon, salami, and bologna are full of nitrates and sodium. Both are known to dry out the skin and weaken collagen production.
Dinner
4. Eat This: Go Meatless Occasionally
A diet high in plant-based foods is associated with fewer wrinkles, while a diet high in red meat and snack foods is associated with more wrinkles.
Grilled Cauliflower Steaks with Almond Pesto & Butter Beans
Black Beans & Corn with Poached Eggs
Both recipes take under 30 minutes to make. Don't they look delish?
Not That: Fried Foods
Fried foods are often cooked in unhealthy oils. These oils can contain harmful chemicals that can damage your skin.
If you want to keep your skin looking its best, it's best to limit your intake of fried foods. Instead, choose healthier options, such as grilled or baked foods.
The foods you eat can have a big impact on the health and appearance of your skin. Eating a diet that is rich in fruits, vegetables, healthy oils, and whole grains can help to keep your skin looking its very best.
