The number one way to ensure your skin stays healthy looking and as youthful as possible has everything to do with collagen production. Collagen and elastin are the two key components of your skin that keep it taut, smooth, and glowing. You have a lot of it in childhood, but it actually begins to diminish in your early twenties and continues as you age. Collagen loss can be attributed to constant exposure to UV light, stress, smoking, and the normal aging process. But it can also have a lot to do with eating an inflammatory diet high in sugar. There are a number of procedures and topical treatments that can help replenish collagen, but everything starts from the inside. And that’s where a diet that consists of collagen-boosting foods comes in.
Dr. Arash Akhavan, MD, FAAD, owner of The Dermatology and Laser Group, recommends eating these three foods to boost collagen levels.
Bone Broth
Cosmetic procedures are not the only way to produce collagen, Dr. Akhavan 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.
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.
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.
You don’t have to change up your entire diet to eat more foods that are beneficial to your skin. Incorporating bone broth, citrus fruits, and leafy greens is so easy to do and the impact they have on your skin’s health is significant.
