Your mother was right when she sat you down for breakfast before a day at school. According to research, breakfast eaters typically have lower BMIs and are at decreased risk for high cholesterol, metabolic syndrome, and other health issues. Did you know that breakfast is also important for healthy skin?

Start your day with skin-supporting ingredients like salmon, avocado, whole grains, and antioxidant-rich fruit. Here are four breakfasts to prime not only your body but your complexion.

Salmon Avocado Toast: The omega-3 fatty acids in salmon provide moisture for skin and act as an anti-inflammatory. The fish also contains selenium that neutralizes free radicals that break down collagen, leading to wrinkles. Avocado adds vitamins A, D, E, healthy fats, and phytonutrients, all of which boost skin health.
Toast slice of bread until golden. Mash ½ avocado and add a squeeze of lemon juice or slice avocado. Season with salt and pepper. Spread avocado on toast or top with sliced avocado, as well as 2 slices of smoked salmon and red onion, if desired. Serve immediately.

Glowing Overnight Oats: The popular breakfast grain is rich in antioxidants, vitamins, and minerals, including biotin, which enhances healthy skin. Greek yogurt, rich in B vitamins, helps to minimize the appearance of fine lines and wrinkles. Add walnuts, almonds, and fruit for extra benefits.

For one serving, mix ½ cup of rolled oats with 1 tablespoon chia seeds, a pinch of salt, ½ teaspoon vanilla extract, ⅓ cup Greek yogurt, and ⅔ cup of dairy or nut milk. Mix together. Blend in additional skin-saving ingredients such as pumpkin puree, berries, walnuts, almonds, or cinnamon. Refrigerate overnight.

Kale Egg Muffins: Eggs are a good source of protein. Don’t skip the yolk, rich in lutein and zeaxanthin, two antioxidants that more than quadruple protection against UV damage and have properties that hydrate skin. Kale adds vitamin A, an antioxidant that promotes skin cell regeneration. Bell peppers are high in vitamin C and carotenoids, which diminish the appearance of fine lines around the eyes, crow’s feet, and wrinkles.

To prepare 6 egg muffins, preheat oven to 375 degrees; grease muffin tins with coconut oil. In a large bowl, whisk 12 eggs until combined. Add thinly chopped kale, finely chopped peppers, green onion, 2 pinches of sea salt and freshly ground pepper.

Evenly distribute mixture into muffin tins, seasoning tops with salt and pepper. Bake for 25-30 minutes until golden. Cool and scoop from tin. Serve immediately or place in tightly sealed container; can be refrigerated for up to a week.

Super Skin Smoothie: For an on-the-go skin booster, prepare a smoothie with orange juice. Oranges and kiwi are packed with vitamin C, which plays an important role in the synthesis of collagen, the structure that provides firmness and elasticity to the skin. This recipe is also  high in antioxidants.

For one serving, blend 1 cup baby spinach; 1 cup cucumber chunks; ½ avocado, halved, pitted and peeled; 1 large kiwi, peeled and chopped; ½ cup Greek yogurt; ½ cup orange juice; ¼ cup mint leaves.