While ageing is a natural part of life, there are many things you can do to prevent wrinkles and keep your skin looking young. Your diet is key. While quality skincare products can be beneficial, eating healthy foods will make you glow from within.
“Research has shown that certain nutrients in the diet may regenerate skin cells and reduce wrinkles while protecting your skin from damaging UV rays,” states Melissa Mitri MS, RD, Zenmaster Wellness. Vitamin C, anti-inflammatory omega-3 oils, and vitamin D are just a few.
Here are some breakfast habits dietitians recommend for soft, smooth skin. Don’t forget 8 Foods to Keep You Young.
1. Add avocado.
Sliced avocado can be added to your eggs, toast, or tofu scramble. Mitri claims that this creamy fruit is rich in omega-3 fatty acid, which can help protect skin from premature ageing. These fatty acids may help reduce inflammation and increase skin hydration. Studies have shown that omega-3 fatty acids can reduce skin’s vulnerability to the sun. Sun damage is the main cause of premature skin ageing. Studies have also shown that omega-3 fatty acid supplementation can lower your risk of developing skin cancer. It has been proven to be beneficial for treating acne, psoriasis and atopic dermatitis.
2. Begin with a tall glass water.
Consider consuming a glass water before you make that cold brew iced chai latte. Sara Chatfield RDN from Health Canal says that staying hydrated can make a huge difference in the appearance of your skin. Drinking water not only flushes out toxins from your body but also supports your skin’s flexibility. elasticity gives your skin plumpness and allows it to bounce back from being stretched. Your skin will start to lose elasticity as you age.
You can’t stand plain water! Chatfield suggests adding some lime or lemon juice to increase the flavour. These citrus fruits are rich in skin-enhancing vitamin A.
3. Fruits should be eaten whole.
You can enjoy half a grapefruit with eggs, or berries on your yoghurt parfait. This is one of the best ways to help your skin as you age. Why? Why?
Coleman says that fruits high in vitamin C, such as strawberries, mangoes, kiwis and melon, may be especially beneficial because higher levels of vitamin A have been associated with reduced skin ageing.
Tiana Glover, RD is the creator of Taste It with Tia. She says that vitamin C can boost collagen production and help maintain skin elasticity.
For extra skin protection, Coleman suggests that you add vegetables to your omelet.
4. Grab those oats.
Coleman recommends starting your day with a bowl of oatmeal. This whole-grain meal is rich in beta-glucan, which is a type soluble fibre that promotes healing and slows down the ageing process. In Phytotherapy Review 2014, a review found that beta-glucans have many skin-restorative qualities, including the ability to rejuvenate immune cells and regenerate collagen-producing cells. They also help fight wrinkles and strengthen the skin barrier to prevent environmental damage.
You can add walnuts and flax seeds to your bowl of oatmeal for even more skin-boosting benefits.
5. Serve a bowl of fortified cereal.
Cereals are often criticized as a breakfast food. Coleman suggests that you can get good skin benefits by choosing a cereal with fortified whole grains and low added sugar.
She explains that these nutrients reduce wrinkles and fine lines by tightening the skin and increasing collagen production. Vitamin D is also found in milk, which protects your skin against damage from UV rays.
6. Embrace eggs.
Whether you like them scrambled, poached, or hard-boiled, powering up with eggs in the morning is a solid strategy for keeping your skin in tip-top shape.
Mitri says that eggs contain both high-quality protein and vitamin D which has been shown to improve skin health. Vitamin D can help reduce wrinkle appearance by protecting the skin from sun damage. One study found that those with lower levels of vitamin D were actually biologically older than those with normal levels.