To keep your skin looking youthful, radiant, and supple with a glowing complexion, even as temperatures drop, incorporating collagen-boosting fruits and hydrating foods into your diet can be highly effective.
We sought the expertise of medical professionals, skin health specialists, and dermatologists who highlighted nine essential foods that enhance collagen production and support healthy, dewy skin.
Derms Share 9 Essential Foods For Smoother, More Radiant Skin
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.
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.
2. Egg Whites
Collagen and other amino acids that are good for the skin are found naturally in egg whites, Dr. Anna Chacon, MD, board-certified dermatologist and writer at My Psoriasis Team 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.
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. Fatty Fish
When it comes to your skin, there are plenty of benefits offered from fatty fish, Dr. Elaine F. Kung, MD, FAAD, board-certified dermatologist and founder of Future Bright Dermatology, 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.
6. 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.
7. Pomegranates
Dr. Enrizza P. Factor, dermatologist and writer at My Eczema Team, 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."
8. Lentils & Legumes
Lentils, plants known for lens-shaped seeds, are classified as legumes, which are plants that produce pods that contain seeds. These can certainly find their way into a healthy dinner and are known for their versatility.
As for their skin benefits, legumes and lentils specifically can offer a helpful intake of protein, complex carbohydrates and fiber, all of which are essential collagen-boosting vitamins. This high-protein food can also help your body produce more hyaluronic acid, which is a powerful substance in anti-aging skincare.
“Lentils are great protein options to include for dinner since they’re rich in magnesium, which works together with vitamin C to enhance collagen production and helps the skin remain resilient,” registered dietitian Elysia Cartlidge says. As a source of zinc, she says, they can “help maintain your skin’s elasticity and prevent wrinkles and skin sagging.”
Lentils contain around 18 grams of protein per cup, fellow dietitian Meghan Pendleton notes, making them a good source of iron. “This can help protect the skin against damage from the sun and prevent anemia, which can make you bruise easily and make your skin appear abnormally pale,” she says.
9. Nuts And Seeds
Whether you toss them in a salad, pasta, sauce or other dish for dinner, nuts and seeds are not only incredibly versatile, but also great for your skin! Dr. Daniel Boyer, MD, health and nutrition expert of Farr Institute explains how certain nuts like walnuts, almonds, and pistachios are great sources of protein, and many types of seeds promote collagen production in looser skin.
"For loose skin, nuts and seeds are great choices," Boyer says, as they can tighten areas of skin. "They contain omega-3 fatty acids that can tighten skin. Omega-3 fatty acids are a class of essential nutrients that are also found in fish and some plant foods," he explains. Boyer notes that they help reduce inflammation and other conditions that cause the skin to become "dull and tight," maintaining "average skin elasticity."
Nuts and seeds are also a "good source of protein that forms collagen," Boyer says, including "helping the body develop connective solid tissues and organs." The body cannot create new tissue without proteins, he stresses. A "nutritious diet," Boyer continues, consists of nuts and seeds. "These foods supply vitamins and minerals in addition to providing energy," he adds.
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 nine versatile and exciting options to incorporate into your diet for healthier skin.
