If you want to live 100 (and have great skin well into old age) the key to success isn’t a $150 serum — it’s a balanced diet (and good genes never hurt).
One of the best ways to ensure your diet is filled with nourishing foods that enhance your health and protect your skin is by choosing collagen-boosting superfoods that combat inflammation and help tighten sagging skin. You may be surprised to learn how tasty some of the healthiest-for-you foods can be, and how easily you can incorporate them into various recipes and meal plans. These five foods are right up there among the best when it comes to boosting your collagen production and making you look and feel your best.
1. Fish
Fatty fish, including salmon, trout, sardines, and trout, contain omega-3 fatty acids that are excellent for fighting inflammation in the body. They’re rich in protein and amino acids, as well as vitamins that help create new, healthy collagen: vitamins A and D. When possible, choose wild-caught fish.
2. Nuts
The next time you want to reach for a snack, choose nuts like walnuts, almonds, and Brazil nuts that contain a wealth of vitamins and nutrients that support collagen production. Among them you’ll find zinc, amino acids, selenium, and omega-3 fatty acids. Cashews also contain a small amount of vitamin C, which is a crucial vitamin for collagen.
3. Citrus Fruits
Speaking of vitamin C, you’ll find it in abundance in citrus fruits like strawberries and oranges. Vitamin C is directly related to the synthesis of collagen and these fruits also contain antioxidants that fight cell-damaging free radicals to keep your skin looking healthy. These are also fantastic fruits to consume to increase hydration levels in your skin.
4. Avocado
Avocado is chockfull of a monounsaturated fat called oleic acid or omega-9 fatty acids that are important for collagen production and hydration. Omega-9s also assist in fighting inflammation in the body, which helps curb skin conditions like psoriasis, eczema, and acne. Avocados also contain vitamin C for collagen synthesis and copper and zinc, which are also important in collagen production.
5. Leafy Greens
Leafy greens like kale, spinach, and collard greens are rich in vitamin C and contain folate for the skin tissue repair and rejuvenation. Leafy greens are also an excellent source of magnesium, antioxidants, and iron for collagen support. If you don’t feel like you’re getting enough of them at dinnertime, try adding greens to a smoothie or breakfast omelette.
