Starting your day with an even healthier breakfast can do wonders for your mind, your body, and — yep — your skin, too. It’s easy to reach for something processed and sugary on a busy morning because, honestly, who has time to create a culinary masterpiece before the sun has risen? But you don’t have to spend an hour in the kitchen prepping your meal to ensure it’s healthy. Filling your bowl or dish with just a few protein-rich swaps is all it takes to make a huge difference in the quality of your diet and give your skin a boost. Here are two protein-rich foods you can eat every morning over 40 for younger-looking skin, as well as a few additional ideas that will make you look forward to breakfast.
Smoked salmon
Breakfast doesn’t have to be eggs, bacon, and toast. Think outside of the box for creative, delicious ways to add more protein to your diet. Smoked salmon is rich in omega-3 fatty acids, which can help reduce inflammation of the skin and even aid in hydration from the inside out, says Nutrition and Health Expert Dr. Nicole Avena, PhD, an associate professor at Mount Sinai Medical School and a visiting professor of health psychology at Princeton University. “Just 2 ounces has about 12 grams of protein too, keeping you full and satisfied until lunchtime,” Avena adds. “If smoked salmon is too salty for your taste or you have cardiovascular problems, you can opt for regular baked salmon in the mornings paired with whole grain toast and cream cheese.”
Walnuts
Move over, almonds — walnuts are equally worthy of your consideration in the mornings. “Walnuts are full of antioxidants, vitamin B, and omega-3 fatty acids, which all work together to protect the skin against sun exposure and skin damage,” Avena says. “Eating a handful of walnuts in the morning or sprinkling some on top of Greek yogurt and blueberries is a great way to prevent sun damage during the day from the inside out.”
Vitamin C rich foods
“Vitamin C plays a vital role in collagen production, when we eat dietary proteins (like some foods mentioned above) our body can use it to produce its own collagen,” Avena says. “Therefore, vitamin C aids in collagen synthesis and can promote maintenance of healthy skin as we age. Common foods that contain vitamin C are bell peppers, citrus fruits, tomatoes, strawberries, and cruciferous vegetables like broccoli and cabbage.” If you aren’t sure how to incorporate this into breakfast, add them to your trust omelette — another excellent source of protein and vital nutrients.
Bone broth
As far as morning beverages go, coffee and tea are fine and have their own skin benefits, but consider a cup of warm bone broth, too. “Bone broth is packed with gelatin, collagen, protein, and other nutrients that are beneficial for your skin,” Avena says. “Specifically, the amino acids glycine and proline are prominent for skin health, as glycine can help in collagen production and proline can aid in wound healing.”
What foods should you stay away from?
If you’re concerned about your skin and want to eat for clearer, younger-looking skin there are a few foods you should avoid, according to Avena. “First being any kind of concentrated sweet food: this includes sugars, sweeteners like honey, candies, chocolates, jam, or syrup,” she says. “Not only will they spike your blood sugar in the morning, but they could cause additional unwanted breakouts or inflammation. Next up is full-fat dairy. Dairy can cause acne or eczema flare ups in some people, so pay attention to what foods may trigger your breakouts and limit accordingly. Low-fat or no fat dairy (like Greek yogurt) is a great option for breakfast if your body tolerates dairy, so this is very individualized.”
Overall, Avena cautions, it’s important to avoid processed foods for breakfast and aim to include a variety of whole fruits and vegetables with high quality protein sources throughout the day for optimal skin. Incorporating more of these delicious breakfast ideas into your everyday diet is one way to take the guesswork out of breakfast while nourishing your skin.
