To achieve smoother, more supple skin and a radiant complexion beyond the age of 40, there are specific fruits and foods that can aid in the process. After consulting with medical professionals, skin health experts, and dermatologists, we have determined three foods that can effectively boost collagen production in the body, resulting in younger-looking, healthier skin with a dewy, glowing appearance.
Read on for tips, suggestions and insight when it comes to the best foods to reduce fine lines and wrinkles, from Dr. Emmanuel Loucas, MD, Director of SINY Dermatology and assistant professor of dermatology at Mount Sinai Hospital in New York City and Dr. Anna Chacon, MD, board-certified dermatologist and writer at My Psoriasis Team.
3 Essential Foods For Smoother, More Radiant Skin Over 40
1. 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.
Loucas 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.
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. Avocados
Avocados are "excellent superfoods for radiant skin" at any age, Chacon 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.
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 three versatile and exciting options to incorporate into your diet for healthier skin.
