When we think about skincare, it’s easy to focus on what we’re putting on our skin, like serums, creams, and treatments, while forgetting that some of the most powerful skin-supporting habits start on our plates. What you eat plays a huge role in collagen production, skin elasticity, and how quickly visible signs of aging show up. Nutrient-dense foods supply the building blocks your body needs to make collagen and protect it from breaking down, helping your skin stay firm, smooth, and radiant over time. Glowing skin isn’t just a bathroom-counter routine. The foods you eat count a great deal.
That’s why paying attention to your diet is so important when you’re thinking about long-term skin health. Certain foods can help fight inflammation, support skin repair, and slow down premature aging from the inside out. Dermatologist Dr. Dray often emphasizes this inside-out approach and shares practical, no-fuss nutrition advice for healthier skin.
Here’s what you need to know about four foods she recommends incorporating into your diet to help support collagen production and keep your skin looking its best.
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1. Salmon
Salmon is a skin-loving powerhouse thanks to its high content of omega-3 fatty acids, which help keep skin supple, hydrated, and calm. These healthy fats support the skin’s barrier, reducing inflammation that can break down collagen over time. Salmon is also rich in protein, providing essential amino acids your body needs to actually build collagen. On top of that, it contains astaxanthin, a potent antioxidant that helps protect collagen from damage caused by UV exposure and environmental stress—two major contributors to premature aging.
2. Orange Vegetables
Orange vegetables like carrots, sweet potatoes, and squash get their vibrant color from beta-carotene, which the body converts into vitamin A. Vitamin A plays a key role in skin cell turnover and helps protect collagen from breaking down too quickly. These veggies also act as natural antioxidants, helping to neutralize free radicals that speed up aging and lead to dull, tired-looking skin. Eating them regularly can help support smoother texture, more even tone, and that healthy glow everyone’s after.
3. Citrus
Citrus fruits like oranges, lemons, and grapefruits are famous for their vitamin C content—and for good reason. Vitamin C is essential for collagen production, as it helps your body link collagen fibers together, making skin firmer and more elastic. It also works as a powerful antioxidant, protecting existing collagen from damage caused by sun exposure and pollution. Adding citrus to your diet is an easy, refreshing way to support brighter skin and slow down the formation of fine lines and wrinkles.
4. Red Meat
Red meat often gets overlooked in a lot of skin conversations, but it’s actually an important source of nutrients for collagen production when eaten in moderation. It’s rich in complete protein, zinc, and iron—nutrients that are essential for skin repair and collagen synthesis. Zinc (in particular) helps support wound healing and maintains the skin’s structural integrity, while iron ensures oxygen is delivered to skin cells efficiently. Together, these nutrients help keep skin strong, resilient, and better able to fend off visible signs of aging.
5. Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are true skin superfoods, packed with vitamins and antioxidants that support collagen and slow visible aging. They’re rich in vitamin C, which helps stimulate collagen production, and vitamin E, which protects skin cells from oxidative stress that can weaken collagen over time. Leafy greens also contain chlorophyll, and this helps fight inflammation and support the skin’s natural repair processes. Eating them regularly can keep skin looking clearer, firmer, and more resilient—proof that simple, everyday foods can make a big difference for long-term skin health.
