Eat This for Breakfast for Smoother Skin

Boiled eggs

Medically reviewed in March 2020

Maybe you eat eggs for breakfast because of their awesome power to control your appetite. But here's another reason to give eggs a place at the breakfast table: smooth skin.

Be they poached, hard-boiled or sunny-side up, eggs can help you feel full longer, thanks to ample amounts of protein in the whites and yolk. And according to Allison Tannis, author of Feed Your Skin, Starve Your Wrinkles, eggs are also rich in two key skin-smoothing nutrients.

Skin secrets uncracked
Two of the key nutrients in question: choline and lutein. According to Tannis, choline—a member of the B vitamin family—helps make up fatty portions of cell membranes and is essential for healthy skin-cell functioning. Choline also helps your body maintain proper levels of other B vitamins. And that's super important because your skin needs B vitamins to produce energy and manufacture collagen and elastin, those rubbery proteins that keep skin looking and feeling firm and smooth. Lutein is another great reason to have eggs for breakfast. This carotenoid antioxidant found in eggs helps preserve skin's elasticity and prevent free radical damage to skin cells.

Egg-cellent option
Although your body produces some choline, you need to get some from food as well. Two eggs provide about 280 milligrams—roughly half the daily recommended amount. Milk and peanuts are other good sources. Eggs are also a great way to get lutein; research suggests that our bodies may absorb lutein better from eggs than from leafy greens or supplements—possibly because of some other absorption-assistive nutrient in yolks, such as lecithin. And an egg a day, Tannis writes, can boost your lutein levels by 26 percent.

Breakfast isn't the only time of day to enjoy eggs. Try hard-boiling a batch of them so you have a quick, high-protein snack on hand.

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