As we journey through life, aging and the gradual decline of collagen are inevitable. However, our dietary choices play a crucial role in how our skin looks and feels. To help your skin glow with vitality this summer, dermatologists recommend incorporating collagen-enhancing superfoods into your daily menu.
We spoke with a dermatologist and skincare expert to uncover three powerful, nutrient-packed foods that can breathe new life into tired, lackluster skin. Read on for suggestions and insight from Dr. Anna Chacon, MD, board-certified dermatologist and writer at My Psoriasis Team.
3 Collagen-Rich Foods For Healthier, Plumper Skin This Summer, According To A Dermatologist
1. Egg Whites
According to Chacon, egg whites are a natural source of collagen and various amino acids that benefit the skin, while also providing a nutritious dose of 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.
2. Avocados
Avocados are "excellent superfoods for radiant skin" at any age, Chacon says. 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.
Chacon stresses that avocados are a powerhouse of essential nutrients, including vitamins C and E, folate, and copper, all of which play a pivotal role in boosting collagen synthesis. Additionally, they are packed with biotin, renowned for its remarkable ability to rejuvenate the skin. 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.
3. Tomatoes
An often-overlooked source of vitamin C, a single medium-sized tomato can deliver nearly 30 percent of your daily requirement for this essential nutrient that promotes collagen production. As Chacon notes, tomatoes are also rich in lycopene, a potent antioxidant that provides robust support for skin health.
"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.
The Bottom Line
Wrinkles are an inevitable part of the aging journey, and accepting these changes is crucial for mental health.
Yet, there's nothing wrong with wanting to look and feel your best at any stage of life. One effective strategy for achieving glowing skin this summer is to indulge in collagen-enhancing foods such as avocados, egg whites, and tomatoes.
Experts emphasize that the secret to radiant skin lies in nourishing your body from the inside out with essential vitamins and minerals.
