Aging and the subsequent decline in collagen after 40 is a natural part of life. However, the diet we follow significantly influences the health and look of our skin.
Experts in dermatology suggest adding eight collagen-boosting superfoods to our daily meals to achieve radiant, plump, and vibrant skin, particularly during the colder seasons of fall and winter.
We reached out to physicians and beauty experts to learn more about these nine potent, nutrient-rich foods that can revitalize dull skin, and some of their recommendations may surprise you.
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9 Collagen-Rich Foods For Healthier, Plumper Skin This Fall & Winter
1. Watercress
Dr. Elaine F. Kung, MD, FAAD, board-certified dermatologist and founder of Future Bright Dermatology tells us that leafy green veggies like watercress "contain chlorophyll, the green pigment, which helps our cells make more procollagen, the precursor to collagen in our body."
According to B&W, watercress is composed of 95% water and provides 98% of the daily recommended intake of Vitamin C. Eating vitamin C-rich foods, Kung stresses, may "enhance collagen production."
2. Fatty Fish
In a recent YouTube video, renowned nutrition and fitness expert JJ Virgin highlighted the significance of incorporating fatty fish into one's diet for achieving radiant and youthful skin. "Omega-3 fatty acids are so key for glowing skin," she told viewers, adding that "healthy fats are essential" and good fats are "going to support your healthy cell membranes and help prevent skin dryness." She added that "they're going to nourish your skin and "help your skin glow."
Kung agrees. "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.
3. Oysters
Kung also reveals that oysters are packed with antioxidants, which serve to shield the skin from harm inflicted by free radicals and ultraviolet rays.
In addition, she shares that "just one small raw oyster contains a whopping 0.4 milligrams" of copper, which is an essential cofactor for collagen synthesis.
4. Avocados
Avocados are "excellent superfoods for radiant skin" at any age, Dr. Anna Chacon, MD, board-certified dermatologist and writer at My Psoriasis Team, 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.
5. 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.
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. 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.
8. Quinoa
When preparing bowls or salads, Jess Hernandez, skincare expert and Director of Product Development at City Beauty, suggests adding quinoa to your dishes for a more glowing complexion. Quinoa, Hernandez says, 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.
9. 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.
The Bottom Line
As we age, wrinkles are an inevitable part of the natural aging process, but they can be less emphasized with the diet and skincare choices we make. It's crucial for your mental wellbeing to embrace these changes, but that doesn't mean we can't strive to look and feel our best at any age. Keeping our skin healthy and radiant can have a significant impact.
Experts advise us to focus on nourishing our bodies with the right vitamins and minerals to achieve optimal skin health. With countless foods available that can boost collagen production, we've shared nine versatile and exciting options to incorporate into your diet for healthier skin.
