Your vanity or bathroom cabinet may be prepared to deliver the goods when it comes to gorgeous skin, but is your fridge up to the task? Beautiful skin begins from within. So while a sunscreen and retinol serum will always help protect your skin from damaging UV rays and increase skin cell turnover for smoother, more youthful skin, what you eat also matters a great deal. Some foods that contain vitamins, minerals, and antioxidants can actually boost collagen production — and collagen is responsible for supple, smooth skin, so the more of that, the better.
The next time you head to the grocery store, consider adding these six foods to your cart. They’re delicious, nutritious, AND they have your skin’s needs in mind.
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Blueberries
Blueberries are an antioxidant-rich food that contain an abundance of vitamin C to help fight free radicals that are responsible for causing skin damage. It’s this vitamin C richness that also helps boost collagen production in the skin, along with anthocyanin that can reduce inflammation and protect your skin from harmful UV rays. And they are SO easy to add to your diet, whether you’re eating a few as a snack or adding them to oatmeal, yogurt, or batters.
Citrus Fruits
Whether you cut up an orange to eat it whole or get into the habit of squeezing lemon into your water bottle, citrus fruits are excellent at helping to boost collagen production because they contain such an abundance of vitamin C. If you can’t get on board with the tart taste of citrus fruits, try adding strawberries to your salads and oatmeal — one cup contains almost 150% of your daily recommended intake of vitamin C.
Broccoli
Broccoli is chockfull of vitamins and minerals like vitamins A and C and zinc for good skin health. It also contain lutein, which can help prevent oxidative stress that contributes to older-looking skin. If steamed broccoli has never been your favorite veg to eat solo, try mixing it into a pasta primavera recipe or minestrone soup.
Sardines
Vitamins, minerals, and antioxidants aren’t the only essentials in skin-healthy foods — your skin also needs an abundance of healthy fats. Sardines contain dimethylaminoethanol (known as DMAE) that boost collagen production, as well as omega-3 fatty acids and calcium, all of which support a glowing complexion. Not sure how to incorporate them into your diet? It doesn’t take a lot of sardines to get the job done — start by cutting up a few and adding them to spaghetti or salads — or grill them and enjoy them as an appetizer.
Bone Broth
What can you sip at random times of the day that can give you smoother, more gorgeous skin? Bone broth. This broth type is rich in collagen and hyaluronic acid — which, of course, sound familiar because they’re present in some of the best skincare products on your shelf, as well. These ingredients can boost your skin’s health from within. You can make bone broth at home or buy it already made — sip it solo or add as many veggies as you’d like to increase its health benefits even more.
Avocado
If you think “healthy fats” when you hear the word “avocado,” you’re not wrong. This fruit is among the best for skin and health benefits precisely because it contains antioxidant compounds that help banish free radicals, alongside nutrients like vitamin E, fiber, and, yes, healthy fats! Not only is avocado an amazing skin-healthy food to enjoy eating, but it doubles as a literal facial mask that can be applied topically to hydrate dry skin. Avocado is simple to add to so many foods, including toast, tacos. smoothies, and more.
