To maintain a luminous complexion well into your fifties, certain fruits and foods play a crucial role in enhancing collagen levels. Experts in the medical field, dermatologists, and skin health specialists have pinpointed six vital foods that naturally stimulate collagen production.
Incorporating these into your diet can result in vibrant, healthy, and supple skin, ensuring you glow all summer long. Read on for tips, suggestions and insight when it comes to the best foods to reduce fine lines and wrinkles, from Dr. Anna Chacon, MD, board-certified dermatologist and writer at My Psoriasis Team, Dr. Elaine F. Kung, MD, FAAD, board-certified dermatologist and founder of Future Bright Dermatology and Dr. Enrizza P. Factor, dermatologist and writer at My Eczema Team.
6 Essential Foods For Smoother, More Radiant Skin Over 50, According To Dermatologists
1. 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.
2. 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.
3. 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.
4. Pomegranates
Factor notes that you’ve probably heard the saying, "you are what you eat." When it comes to "how well your skin ages, this is especially true," she says. She adds that pomegranates are "high in anti-inflammatory or antioxidant properties" that may "improve the skin’s elasticity and protect against skin damage and premature aging."
Eating just one pomegranate gives you about "28 mg of vitamin C," according to WebMD, which is almost "50 percent of your daily recommended intake." Adding more vitamin C to your diet through pomegranates can "be effective at preventing the onset of wrinkles," Factor continues.
She stresses that this eating this nutrient, along with "drinking plenty of water, protecting your skin from the sun, not smoking, and managing your stress" plays a key role when it comes to "keeping your skin healthy and youthful."
5. 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.
6. 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
Wrinkles are unavoidable as we get older, but as dermatologists tell us, our diet and skincare regimen can reduce their prominence. It's important to embrace aging, but we can still prioritize looking and feeling good at any age.
Maintaining healthy skin can greatly improve our overall wellbeing. Experts suggest consuming nutrient-rich foods like avocados, tomatoes, egg whites, pomegranates, fatty fish and spinach, as they all promote collagen production for optimal skin health.
