How would you feel if you could start the day by turning back the clock? With the right breakfast food, you might just be able to. An increasing volume of research is finding that the right foods—packed with vitamins, minerals and other powerful nutrients—can reduce the signs of ageing, both within and without.
Not only does a balanced diet with nutritious, delicious foods boost your energy to a youthful level, but those nutrients can actually lessen wrinkles, moisturise hair, and repair damaged cells throughout your body.
Wake up with these delicious, beauty-boosting breakfast ideas. Think of them as a blast to the past—without leaving your kitchen counter.
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Kiwi Yoghurt
Kiwi fruit may be tiny, but it’s a mighty source of vitamin C, which can help your skin look youthful as ever. In fact, a study published in The American Journal of Clinical Nutrition found that people who consumed high levels of vitamin C had a lower chance of wrinkles and age-related dry skin than those who had a low intake of the vitamin. Not only is C a powerful antioxidant, meaning it can help fight the free radical damage caused by environmental stress like ultraviolet rays and extreme pollution, but it’s also required for collagen production (collagen gives structure to our skin, but production of it naturally declines as we age).
Eat up: Just one kiwi provides nearly your daily dose of vitamin C! Double up with two in the morning, sliced and served over a smooth bed of protein-packed Greek yoghurt or magnesium-rich porridge.
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Salmon Avocado Toast
This brain-boosting fish is an excellent source of omega-3 fatty acids that keep your skin and hair supple. Research also shows omega-3 supplements can keep your ticker and nervous system running smoothly and help preserve your telomeres, which shorten with age (that's a bad thing because shorter telomeres are linked to many age-related diseases and health conditions). Salmon is also high in protein, which helps preserve muscle mass, repair tissues and produce necessary hormones.
Eat up: Pile smoked salmon on top of avocado toast (the green fruit gives you vitamin E, which protects against damaging UV rays) for a savoury breakfast that's good for your whole body.
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Kale Scrambled Eggs
A powerful leafy green packed with antioxidants, kale has many nutrients that can preserve your youth, but one in particular may help your locks look better than ever: vitamin A. This nutrient is necessary for the production of sebum, which is handy oil that keeps your hair moisturised and luscious (it also benefits your skin, immune system and eyesight). Besides vitamin A, kale is a good source of vitamin C—hello, again, fountain-of-youth collagen!—and potassium, which preserves your muscle mass.
Eat up: Stir chopped kale into scrambled eggs and simply top with a sprinkling of mozzarella cheese. Or go for this powerhouse breakfast recipe of Polenta, Kale and Eggs.
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Maple Walnut Muesli
Walnuts are a good source of plant-based omega-3 fatty acids, which keep your hair and skin moisturised. Not to mention they've got loads of vitamin E, a powerful antioxidant that repairs cells throughout the body. Nuts in general are also a good source of copper, a lack of which is associated with lower bone density—with a good supply, your bones can stay fracture- and cast-free.
Eat up: Toss together walnuts, oats and a natural sweetener like honey or maple syrup with olive oil and cook for about 20 to 25 minutes at 150° C for your own homemade walnut muesli.
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Chilled Porridge
Since high-glycaemic foods can cause blood sugar spikes and inflammation, which speed up wrinkle formation, it’s best to opt for low-glycemic foods such as oats whenever possible. This breakfast staple is also high in fibre, which can help you lower cholesterol, improve digestion and maintain a healthy weight—aka, things that help you feel all-around healthier and more youthful.
Eat up: For a delicious breakfast that practically makes itself overnight, stir ⅔ cup rolled oats with 1 cup milk, and add your favourite garnishes, like maple syrup, chia seeds or fruit. Chill in the fridge until morning.
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Brussels Sprouts Frittata
Like its cruciferous relative kale, the Brussels sprout is a good source of moisturising vitamin A, which keeps your hair and skin soft and your vision sharp. This veggie is also an excellent source of vitamin B9, or folate, which research shows may prevent harmful effects of sun damage. It is high in cell-building protein (particularly compared to other vegetables) and vitamin K, which helps blood clot.
Eat up: Bake shredded Brussels sprouts into your favourite frittata recipe (we're huge fans of this fast-to-make one), and effortlessly enjoy this powerhouse vegetable for breakfast all week long.
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