If you like me you can feel a bit rushed in the morning, especially if you get to sleep a bit later than planned the night before, and have kids to get ready and out the door and walked to school, then a nourishing breakfast can seem like a faff.
Some experts would even say eating later is better for the digestive system and actually fasting from 7pm to 12pm the next day can do wonders for our health and longevity.
Whatever your take on breakfast, here's 3 ideas to make your skin glow!
1. Green Tea and Nuts If you're walking the kids to school, a quick on the run breakfast of a cup of green macha tea, and a handful of almonds or walnuts can be a good start.
Green Matcha tea is a good drink choice for focus and energy. Packed with Polyphenol antioxidants called Catechins, these antioxidants are well known for reducing acne and increasing skin elasticity. Green Matcha contains incredibly high levels of epigallocatechin gallate (EGCG), which is helpful in reducing inflammation and for evening out skin tone.
Almonds are a rich source of vitamin E, commonly believed to be a nut they are actually a type of fruit (who knew!) known as a drupe. Rich in magnesium, protein, fibre omega-3 and omega-6 fatty acids, vitamin E, zinc, calcium and potassium, they improve the production of new cells. As part of a skin care diet they are truly nourishing and help maintain skin softness and help to keep the complexion clear.
Walnuts might be a bit bitter in flavour but thanks to omega-3 fatty acids they are known to have anti-inflammatory properties. A handful can also boost vitamin B levels so can not only uplift skin by helping to keep fine lines and wrinkles at bay but can uplift mood. Walnuts contain more polyphenolic compounds than any other nut both omega 3 fatty acids and polyphenols are considered critical for brain foods that can counteract oxidative stress.
2. Avocado & Courgette Fritter If you've got more time or are eating later on then another great skin choice is an Avocado, Courgette and Egg fritter (if vegan, of course omit the egg). Avocado is packed with skin moisturising antioxidants, B-carotene, lecithin, and linoleic acid. It also includes vitamin c and vitamin e - vit C fights inflammation in the skin and vit E is necessary for tissue repair. Avocados are also rich in Biotin a B vitamin - a deficiency of which can show up as dry skin. Courgette is another great skin care ingredient to nourish from the inside out packed with vitamins A C and E they are great for helping to alleviate puffy skin, build collagen and fight dmaage from free radicals. Eggs are a great source of protein and the yolks are rich in fatty acids supporting skin moisture levels and the white contains the protein albumin which can help to tighten pores and remove excess oil.
This breakfast will also help to keep us fuller fuller longer. Prefer your food with a kick, then add some fresh green chilli which are added with vitamin c and beta-carotene.
3. Fruit & Veg Juice If you're looking for a skin boost then a great nutrient dense juice recipe is Pineapple - full of inflammation fighting compound, Bromelain - Pinepaple stimulates collagen production and increases the skin moisture levels, tightens the skin and improves elasticity. Add in organic apples and cucumber these act as a prebiotic so help to get your gut flora in shape. Pop in half a lime to cut through the sweetness of the pineapple and add a vitamin c zing and sharpness. Put in a handful of strawberries when in season - they are a great source of anti-oxidants that help to increase collagen and elastin (two structural proteins that help keep the skin plump, taut and firm) levels whilst hydrating the skin and half a bag of baby spinach for not only a creamy texture but a cocktail of vitamins A, C and K which work together to help skin heal from scars and sun damage and help to enhance skin's radiance. Adding spinach you're cleaning your skin from the inside out. Live near a community garden or allotments? See what you can buy locally.
Anyway, that's it for me, time to eat!
Love and laughter, Shona ❤🍃