As we age, maintaining youthful skin, strong joints, and overall vitality becomes increasingly more important; and collagen plays a crucial role in this! Our natural collagen production begins to decline as early as our mid-20s, with the decrease in collagen becoming more pronounced after the age of 50. But it isn’t all bad news, as we can support our body’s collagen levels through things like collagen supplements, and most importantly of all: diet.
Although collagen supplements are often recommended to help mitigate the effects of aging and help increase the elasticity of your complexion, it’s not surprising to learn that you can also greatly benefit from including some very important collagen-building foods into your diet. While collagen supplements are great for women over 50, it is actually vitamin C and amino acids which can make the most significant improvement for anti-aging from within.
“For our bodies to produce collagen, we need to consume amino acids that are building blocks for collagen, and we need to consume vitamin C because it is required for collagen synthesis,” NYC Dermatologist, Dr. Hadley King, explains, adding: “Collagen is primarily made up of three nonessential amino acids: proline, glycine and hydroxyproline. Collagen supplements are often recommended but we still need more data.”
Although your diet is not the only step for preventing extensive collagen loss, it’s a great place to start. Take a look at 18 of the best foods women over 50 should be eating every day to build collagen and fight the signs of aging below…
1. Bone Broth
Cosmetic procedures are not the only way to produce collagen, Dr. Arash Akhavan, MD, FAAD, owner of The Dermatology and Laser Group, notes. While collagen is primarily produced by the body, certain foods can help support collagen production or provide the necessary building blocks for its synthesis. And one of those foods is bone broth.
"Bone broth is made by simmering animal bones and connective tissues for an extended period, resulting in a nutrient-dense liquid containing collagen and other compounds such as amino acids, minerals, calcium, and other vitamins that help build collagen," Dr. Akhavan says.
Of course you can always warm up bone broth and sip on it throughout the day — it's tasty and delicious. But you can also find creative ways to use it that include making it your soup base (instead of chicken or beef broth), cooking pasta or rice in it, and even adding it to smoothies — possibly alongside the next two collagen-boosting foods that Dr. Akhavan recommends.
2. Citrus Fruits
The next time you head out to the grocery store, make sure you pack your cart with oranges, lemons, and limes. "Citrus fruits like oranges, lemons, grapefruits, and limes are excellent sources of vitamin C, which plays a crucial role in collagen synthesis as it helps convert amino acids into collagen," Dr. Akhavan explains.
A dash of lemon or lime juice over chicken or a few oranges in your morning smoothie can make a serious impact on your skincare goals.
3. Leafy Green Vegetables
Yet another good reason to eat your greens: veggies can keep your skin looking its radiant best. Leafy green vegetables such as spinach, kale, and celery are packed with nutrients that contribute to the production of collagen as well, Dr. Akhavan notes.
"The chlorophyll found in these vegetables are rich in antioxidants, vitamins A, C, E, and K, which help your body increase collagen production and provide anti-aging benefits," he says.
4. Shellfish
Shellfish, including raw oysters and clams, contain an abundance of collagen-building amino acids, as well as copper and zinc — two nutrients that work hand-in-hand to activate the molecules needed for collagen synthesis. Not only are they a culinary treat, but they're so nutritious — a great reason to consider eating more of them at home, as well as at your favorite seafood restaurant.
5. Quinoa
When preparing bowls or salads, Hernandez suggests adding quinoa to your dishes for a more glowing complexion. Jess Hernandez, skincare expert and Director of Product Development at City Beauty, says quinoa is "a great source of plant-based protein, and it's an excellent food for glowing skin."
A mere cup of this classic, go-to grain provides over eight grams of protein that helps support collagen and a dash of zinc, which is crucial in the conversion of amino acid to collagen.
6. Blueberries
Since it isn't possible to completely prevent wrinkles from forming with age, staying hydrated and eating a myriad of nutrient-rich fruit is key to maintain a youthful glow. One fruit that is linked to supporting collagen synthesis and that contains healthy antioxidants is blueberries.
Dr. Emmanuel Loucas, MD, Director of SINY Dermatology and assistant professor of dermatology at Mount Sinai Hospital in New York City, explains that they are "thick in antioxidants, which help protect the skin from daily environmental and internal insults." Additionally, blueberries are rich in vitamin A & C, and the latter fights collagen breakdown. Loucas says that blueberries are also well-known to have anti-inflammatory properties. "Inflammation is a common denominator for many skin ailments including photoaging, eczema, acne, and rosacea, just to name a few," he points out.
7. Egg Whites
Dr. Anna Chacon, MD, board-certified dermatologist and writer at My Psoriasis Team, says collagen and other amino acids that are good for the skin are found naturally in egg whites, which also give you nutritious protein. "Collagen is the key component in preventing fine lines and wrinkles, and it is believed that this natural supply of collagen from egg whites can aid your body's natural collagen synthesis," she stresses.
When it comes to sagging skin, egg white collagen "increases suppleness, reduces wrinkles and crow's feet around the eyes, and on the face," she notes. As for how much of these to eat per day, Chacon says that "generally speaking, eating up to seven eggs a week" is great for your skin, and this "won't harm your heart health." Some of her patients "opt to consume egg whites alone, skipping the yolk," which still contains some protein, but no cholesterol.
8. Avocados
Avocados are "excellent superfoods for radiant skin" at any age, Chacon says, especially for mature beauties. She recommends "eating them as a snack or in a substantial salad." They are also incredibly high in vitamin E and good fats, she explains. "You can consume avocados to help shield yourself from aging and sun damage," she points out. Although some avocados are "wrinkled and green," they can make your skin "sparkle and appear younger," she continues.
Your skin's collagen is repaired by vitamin A in avocados, she adds. Since avocados are a good source of monounsaturated fat, they "help you feel fuller for longer and are tougher to overeat because they have a tendency to fill you up," she goes on, stressing that they can also help with general health and weight loss goals as well. "I would advise eating between a half and a whole avocado every day," she suggests. Using avocado oil in cooking and skincare is also a great way to reap the benefits of this fruit.
9. Tomatoes
When thinking of an accessible superfood to add to one's diet for skin health, Chacon recommends tomatoes. "Tomatoes are fantastic components that may be used in a wide variety of recipes," she says, adding that "they are also regarded as a fantastic skin-friendly superfood." They are high in beta carotene and vitamin C, she explains, which "contributes to this in part."
A pigment found in tomatoes called lycopene "helps the skin protect itself from UV damage and increases collagen production twofold," Chacon continues. Tomatoes, which are high in vitamin C, should be "included in the diet of anyone looking for skin-healthy foods." You can get "numerous vitamins and minerals from eating tomatoes every day," she says, and they're also super easy to add to salads, breakfast bowls, etc
10. Fatty Fish
When it comes to your skin, there are plenty of benefits offered from fatty fish, Dr. Elaine F. Kung, MD, founder of Future Bright Dermatology, says. "Fish is an excellent protein source, which supplies amino acids for our body to make collagen," she notes.
Collagen, she reiterates, is the protein responsible for supple skin and its elasticity, and can be taken in supplement form daily while also found in many foods. "Fish skin is a rich source of collagen, and salmon is also an excellent source of omega-3 fatty acids, which may enhance collagen formation," Kung points out.
11. Spinach
Spinach contains "calcium, chloride, iron, magnesium, manganese, potassium, choline, folate, riboflavin, and vitamins A, C, E, K, B6," which Kung says are all vital regarding the appearance of your skin, hair and nails.
"Foods that contain vitamins A, C, E and carotenoids are wonderful for skin health and prevent skin aging because they are potent antioxidants," Kung adds. She tells us that vitamins A, C, E and E prevent "discoloration and pigmentary changes that ages our appearance." Vitamin C in particular, she reiterates, is a "really important part" of collagen synthesis.
12. Bell Peppers
Good news if you're more a veggie person that a fruit person: bell peppers, also called capsicum, are loaded with vitamin C. "The yellow and red colored bell peppers carry more vitamin C in them when compared to the green colored ones," says Dr. Madhankumar, a surgical gastroenterologist. "They help easy iron absorption in the body and aid in faster wound healing. They carry this unique skin care property of limiting the occurrence of wrinkles and pigmentations."
The next time you take a trip to Sephora, Ulta, or your local drug store to stock up on skincare goodies don't forget to also make a pit stop at the grocery store, where some of the most delicious picks in the produce aisle also pack a powerful skin-benefitting punch.
13. Dark Chocolate
Of course you can and should continue having dessert. Choosing dark chocolate over milk chocolate provides nutritional benefits, though, including protein, magnesium, iron, copper, and zinc. It also contains flavonoids and can manganese, which can boost collagen production. So you can enjoy that sweet treat and improve your skin while you're doing it.
14. Organ Meats
Hear us out: we know they're still slightly unconventional for some people, but organ meat like chicken liver and kidneys contain a natural source of collagen protein. Most of the meat we consume in the West tends to be muscle meat, which isn't high in collagen. If you can add this food to your diet you will benefit not only from additional collagen, but also from copper, protein, magnesium, and vitamins B12 and folate.
15. Pomegranates
Dr. Enrizza P. Factor, dermatologist and writer at My Eczema Team, notes that you've probably heard the saying, "you are what you eat." When it comes to "how well your skin ages, this is especially true," she says. She adds that pomegranates are "high in anti-inflammatory or antioxidant properties" that may "improve the skin's elasticity and protect against skin damage and premature aging."
Eating just one pomegranate gives you about "28 mg of vitamin C," according to WebMD, which is almost "50 percent of your daily recommended intake." Adding more vitamin C to your diet through pomegranates can "be effective at preventing the onset of wrinkles," Factor continues. She stresses that this eating this nutrient, along with "drinking plenty of water, protecting your skin from the sun, not smoking, and managing your stress" plays a key role when it comes to "keeping your skin healthy and youthful."
16. Cantaloupe
Cantaloupe isn't just a Vitamin-packed powerhouse — it's actually said to have almost the entire daily recommended dose of vitamin C in it. "Consuming cantaloupe can boost immune health, increase collagen production, and it also has antioxidant properties," says Dr. Madhankumar. "It helps in achieving healthy and radiant skin."
17. Kiwi
Another excellent source of vitamin C, kiwi is said to stimulate one's immune responses to infection and is amazingly rich in antioxidants, according to Dr. Madhankumar. "It also aids in weight loss, regulates blood sugar levels, boosts collagen, and promotes eye health," Dr. Madhankumar says. "Kiwi is a fantastic fruit for one's skin health as it prevents skin degeneration, tightens and moisturizes the skin, helps remove acne, reduces pores, and prevents premature skin aging."
18. Guavas
"Guavas are a rich source of vitamin C," says Dr. Madhankumar. "Consuming one fruit of guava provides double the daily recommended vitamin C dose, as per research. It boosts immunity, has antioxidant properties, and is a great fiber source. Guava helps with skin regeneration, improves skin tone, and has anti-aging properties."
