Great skin starts from within, which means getting enough of the right vitamins and minerals into your diet is one of the best ways to boost your complexion. And if you’re honing in on specific vitamins, Vitamin C is one you’ll want to spotlight. Vitamin C helps stimulate your body’s natural collagen production — and collagen and elastin are responsible for keeping your skin look firmer and smoother. “Vitamin C is found in many foods, but one can get it in abundance specifically from certain fruits and vegetables,” says Dr. Madathupalayam Madhankumar of iCliniq. “It is a water-soluble vitamin that functions as an antioxidant, helps in collagen production, promotes skin health, boosts immunity, and many more.”
In addition to creating a smart skincare routine that includes topical Vitamin C, as well as retinol and moisturizing hyaluronic acid, here are nine foods that boost collagen and can help lessen the appearance of wrinkles and fine lines.
Tomatoes
When thinking of an accessible superfood to add to one's diet for skin health, Dr. Anna Chacon, MD, board-certified dermatologist and writer at My Psoriasis Team, 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.
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.
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.
Egg Whites
Collagen and other amino acids that are good for the skin are found naturally in egg whites, Chacon says, 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.
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.
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.”
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.”
Guava
“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.”
Oranges
Oranges and other citrus fruits are synonymous with vitamin C — and for good reason. “It helps fight cell damage, aids collagen production, fights anemia, and boosts the body's defense mechanism,” says Dr. Madhankumar. “Oranges can prevent acne, slow skin aging, help with clogged pores, and provide richness to the skin.”
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. “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.
