For anyone eager to highlight superfoods that enhance skin’s elasticity, moisture, youthfulness, and radiance this autumn, look no further.
We reached out to board-certified dermatologists, doctors and other skincare experts to learn more about the advantages of five specific collagen-boosting foods.
Our experts help explain how their rich antioxidant content can not only bestow you with glowing skin, but also support cognitive health as you age. They even noted that many of these “anti-aging” foods and fruits may be conveniently located within your own kitchen.
5 Collagen-Rich Foods For Healthier, Plumper Skin This Fall
1. 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.
2. 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.
3. 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.
4. 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.
5. Fatty Fish
When it comes to your skin, there are plenty of benefits offered from fatty fish, Dr. Elaine F. Kung, MD, FAAD, board-certified dermatologist and 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.
The Bottom Line
Overall, wrinkles are a natural aspect of aging, and it is essential to embrace these changes for mental wellbeing. However, there is no harm in seeking ways to look and feel your best, regardless of age. Maintaining healthy and radiant skin is one such approach that can work wonders.
Experts tell us that is important to understand that the key to achieving great skin lies in nourishing the body from within with the right vitamins and minerals. While there are countless foods that can boost collagen production, we present to you eight versatile and exciting options to add to your diet for healthier skin!
