Growing older and experiencing collagen depletion after the age of 40 is an inevitable aspect of life. However, the foods we consume play a crucial role in maintaining the health and appearance of our skin.
Dermatologists recommend incorporating eight collagen-enhancing superfoods into our daily diet to attain glowing, fuller, and healthier skin during the fall and winter months.
We consulted with doctors and health and beauty specialists to discover more about these eight powerful, nutrient-dense foods and superfoods that can rejuvenate lackluster skin, and you might be surprised by some of them.
8 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. 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.
3. 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.
4. 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.
5. 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.
6. 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.
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.
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 it 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!
