1. Blueberry and Walnut Smoothie
Blueberries, one of nature’s most potent antioxidant-containing fruits, provide the color for this simple, healthy smoothie. If you don’t have walnuts on hand to whip up homemade walnut milk, choose your favorite variety of milk (but keep in mind that some studies link whey-protein-based dairy to skin conditions, including acne, thanks to its insulin-boosting abilities) . If you can’t make walnut milk, try throwing a few whole walnuts in there anyways—they contain a healthy dose of magnesium, which is important for healthy blood flow in the skin .
2. Quinoa Breakfast Cereal with Berries and Almonds
Your typical morning breakfast may feature oatmeal, but switch things up with quinoa for an extra dose of protein. Whole grains, including quinoa, are a rich source of selenium, which can improve skin elasticity . Blueberries are high in anthocyanins (one of many antioxidants, which fight off the damage in our bodies caused by free radicals). Almonds are a high source of vitamin E, known to protect our skin from the sun’s rays .
3. Kale, Apple, Raspberry, and Goji Green Smoothie
Sip your way to healthy skin with this superfood-packed smoothie. Leafy green kale contains high levels of vitamin K, an essential vitamin known to suppress inflammation (which can result in acne or wrinkles) . Chewy, tangy, and sweet goji berries are a rich source of antioxidants, known to ward off the signs of photoaging (aging of the skin often caused by sun damage), including liver spots, freckles, and spider veins . Apples are also a healthy-skin super-fruit; Fuji and Red Delicious rank highest for antioxidants .
Pie Baked Oatmeal
This fall-friendly breakfast is warm and comforting, but it also features two healthy skin-promoting foods: oats and pumpkin. Foods high on the glycemic index (which measures how much a specific food raises blood sugar levels when consumed) can increase inflammation, and as a result, wreak havoc on our skin . High GI foods (like white bread, for instance) spike blood sugar levels because the body digests them very quickly, while low GI foods, like oatmeal digest slowly . Pumpkin, on the other hand, has loads of beta-carotene, a provitamin that converts to vitamin A (known to improve aged skin) .