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As you grow older it’s completely normal to begin to show signs of aging in your complexion. While collagen is a naturally occurring protein in the body which functions to maintain elasticity in your skin and reduce the appearance of fine lines and wrinkles, as time passes your body begins to produce less collagen, and your age may begin to be revealed on your face. However, short of taking a daily collagen supplement, there are actually a variety of collagen rich foods which you can integrate into your regular eating routine to help to plump the skin and keep wrinkles at bay so you can continue to look ageless for years to come.
Seeing as collagen is a protein, it’s only natural that consuming more protein is the best way to boost collagen in your body. Making up your skin, nails, and hair, collagen is vital for preserving several aspects of your body. “As we grow older, collagen reserves diminish. This is particularly true in the skin and bones, where we become predisposed to wrinkles, arthritis (inflammation of joints) and osteoporosis (affects bones),” explains certified dermatologist Dr. Anna Chacon. With this, protein rich foods such as bone broth, egg whites and chicken are all wonderful additions to your diet to support the elasticity of your complexion among other things.
Egg whites are particularly valuable for sparking collagen production as they are packed with glycine and proline which are antioxidants that make up collagen. Eating egg whites in the morning can help to reduce the appearance of fine lines and wrinkles on your complexion by naturally plumping the skin, while also providing your body with a slew of other health benefits. However it is important to note that collagen won’t magically turn back the clock on aging, as how your body metabolizes protein from these food sources may not allocate the collagen directly to your skin.
Healthline explains, “When you eat or drink a protein like collagen, your stomach and small intestine will break the protein down using enzymes. These small fragments are generally up to three amino acids long before your body can absorb them. That’s not a lot of amino acids. And most of the time your body can’t tell these particular fragments come from collagen — they could be any number of other proteins.” This is why eating collagen rich foods in combination with a well-rounded skincare routine is going to be the most effective way to reduce the appearance of fine lines and wrinkles in order to hide your age, so that you’re fighting off aging from the inside and out.
Not only can collagen consumption offer a boost to your skin, but Chacon also notes that it has been shown to strengthen your bones and improve joint health as well, elevating your overall quality of life. Other lesser known foods which have proven to provide your body with an extra dose of collagen are citrus fruits, garlic, and berries.
Even avocado is a valuable source of collagen, so the next time you’re craving avocado toast with your eggs, know that you’re giving your body a double dose of skin and bone support. Healthline reports that studies have shown collagen supplements may be particularly useful for reducing fine lines around the eyes and improving hydration in the skin, but research is still being conducted in order to solidify these findings.
At the end of the day aging is a natural process that will eventually begin to show on your face. However, by integrating high collagen food items into your diet in combination with a well developed skincare routine, you can work to keep these fine lines and wrinkles at bay for a longer period of time while plumping and smoothing your complexion with ease. Try upping your protein intake not only for weight loss, but also for clearer and brighter skin that reaps the benefits of your healthy diet. Collagen may not be a cure all to aging, but it can certainly help.
