As we grow older, preserving supple skin, robust joints, and overall vitality becomes ever more crucial, with collagen playing a vital role in this endeavor. Our natural collagen production starts to wane as early as our mid-20s, and this decline becomes significantly more noticeable after we turn 50.
However, we can bolster our body’s collagen levels through various means, including supplements and, most importantly, diet. While collagen supplements are often suggested to counteract aging effects and enhance skin elasticity, incorporating specific collagen-boosting foods into our diet can yield substantial benefits.
Surprisingly, vitamin C and amino acids have the most profound impact on anti-aging from within. To delve deeper into this, we consulted board-certified dermatologists and skincare experts, who shared insights on nine collagen-enhancing foods to focus on this summer.
Read on for tips, suggestions and insight from Dr. Anna Chacon, MD, board-certified dermatologist and writer at My Psoriasis Team and Dr. Emmanuel Loucas, MD, Director of SINY Dermatology and assistant professor of dermatology at Mount Sinai Hospital in New York City and Dr. Elaine F. Kung, MD, FAAD, board-certified dermatologist and founder of Future Bright Dermatology.
We also checked in with Dr. Enrizza P. Factor, dermatologist and writer at My Eczema Team, Dr. Arash Akhavan, MD, FAAD, owner of The Dermatology and Laser Group and Jess Hernandez, skincare expert and Director of Product Development at City Beauty.
Experts Share 9 Collagen-Boosting Foods To Prioritize This Summer For Radiant, Supple Skin
1. Citrus Fruits
When you venture to the grocery store next time, be sure to fill 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," Akhavan explains.
A splash of lemon or lime juice on your chicken, or adding a couple of oranges to your morning smoothie, can significantly enhance your skincare regimen and foster a more radiant complexion, he suggests.
2. Quinoa
When assembling bowls or salads, Hernandez recommends incorporating quinoa to enhance your skin's radiance. She notes that quinoa is "a great source of plant-based protein, and it's an excellent food for glowing skin."
A single serving of this timeless staple delivers more than eight grams of protein, aiding collagen production, along with a touch of zinc, essential for transforming amino acids into collagen.
3. Blueberries
Given that it's impossible to entirely stave off the development of wrinkles as we age, maintaining hydration and consuming a diverse array of nutrient-packed fruits is essential for preserving a youthful radiance. According to Loucas, blueberries stand out as a particularly beneficial fruit; they not only support collagen production but are also rich in healthy antioxidants.
Loucas also says 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 also shares 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.
4. 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 whites "increase 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.
5. 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.
6. 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.
7. Fatty Fish
When it comes to your skin, there are plenty of benefits offered from fatty fish, Kung 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.
8. 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.
9. Pomegranates
Factor 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 concludes 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."
The more you know!
