While aging is an unavoidable part of life, when it comes to skin, there is a lot that can be done to prevent the appearance of fine lines and wrinkles and maintain a youthful complexion. It all starts with diet. Of course, to maintain youthful skin, you can spend money on quality care products containing useful substances. But the right nutrition is essential for you to shine from within.
“Studies show that certain nutrients in the diet can help regenerate skin cells, reduce wrinkles, and protect the skin from harmful UV rays,” says Master Melissa Mitri, dietitian at Zenmaster Wellness. “Some of these include vitamin C, omega-3 fats that have anti-inflammatory properties, and vitamin D.”
In short, in order to keep the skin smooth and supple, nutritionists advise developing some breakfast habits.
Start with a glass of water
Before pouring yourself some tea with milk or cold iced coffee, try drinking a glass of water. Sara Chatfield, registered nutritionist and host of the Health Canal, notes that avoiding dehydration can have a huge impact on the appearance of your skin. Drinking water not only helps to eliminate toxins from the body, but also helps maintain skin elasticity. Due to this, the skin remains elastic and is able to recover after stretching. As we age, skin begins to sag and wrinkle, in part because it loses elasticity.
Can’t drink plain water? Chatfield suggests adding a little lime or lemon juice to improve the taste. As an added bonus, these citrus fruits will provide your body with a dose of vitamin C that improves skin condition.
Add avocado to the menu
Try garnishing an egg sandwich, toast, or tofu omelette with avocado slices. This creamy-fleshed fruit is rich in omega-3 fatty acids, which may help protect skin from premature aging, according to Mitry. In addition, these fatty acids will simultaneously help reduce inflammation, as well as enhance skin hydration. One of the main causes of premature aging is sun damage, and research has shown that adding omega-3s to your diet can reduce skin sensitivity to UV rays. In addition, studies have shown that adding omega-3 fatty acids to the diet can reduce the risk of skin cancer, as well as be useful in the treatment of psoriasis, atopic dermatitis and acne.
Eat lots of fruits
Whether it’s half a grapefruit with an egg or a few berries in a yogurt dessert, adding fruit to your breakfast is one of the smartest ways to keep your skin healthy as you age. Why? First, fruits are rich in antioxidants, which help reduce inflammation and protect skin from sun damage, says registered dietitian Janet Coleman, founder of TheConsumerMag.
“Fruits that are high in vitamin C, such as citrus fruits, strawberries, kiwis, melons, or mangoes, may be especially beneficial, as higher levels of vitamin C have been linked to reduced signs of skin aging,” says Coleman.
Registered Dietitian Tiana Glover, content creator of Taste It with Tia, adds that vitamin C can help increase collagen production in the body, thereby helping to maintain skin elasticity as we age.
Vitamin C is also found in vegetables such as bell peppers, tomatoes and broccoli, which Coleman suggests adding to an omelette for extra skin protection.
Janet Coleman highly recommends starting your day with a hefty serving of oatmeal, in part because this whole grain cereal contains beta-glucan, a type of soluble fiber that promotes skin healing and helps slow the aging process. A review published in 2014 in the journal Phytotherapy Research Review found that beta-glucans have many skin-regenerating properties, including repairing the skin’s immune cells, repairing collagen-producing cells, reducing wrinkles, and strengthening the skin barrier to protect against harmful effects. environment.
For even more skin benefits from omega-3 fatty acids, try adding some walnuts or flax seeds to your bowl of oatmeal.
Make it a habit to eat eggs for breakfast
Eating eggs in the morning – scrambled, poached or hard boiled – is a great way to keep your skin in great shape.
“Eggs contain high-quality protein as well as vitamin D, which has been shown to help maintain healthy skin,” says Melissa Mitri. more likely to develop wrinkles.In fact, one study found that people with lower blood levels of vitamin D were “biologically older” than those with normal levels.”
Eat cereal fortified with vitamins and minerals
When it comes to breakfast foods, cereal can get a bad rap. But as Janet Coleman says, opting for a vitamin and mineral-fortified cereal made from whole grains with minimal added sugar will give you a healthy dose of vitamin B2 and zinc, both of which are great for your skin.
“These nutrients help reduce fine lines and wrinkles by stimulating collagen production and tightening the skin,” she explains. In addition, the milk that is poured into the cereal is rich in vitamin D, which protects the skin from the harmful effects of ultraviolet rays.