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There’s this idea that good skincare starts and ends with creams, serums, and staying out of the sun. And while the benefits of SPF and an oversized hat can’t be overstated, neither can the importance of eating foods that are rich in vitamins and nutrients that can actually help your skin build collagen and stay firm and glowing. This is actually the best high-collagen fruit you should eat everyday for reducing wrinkles, according to Sam Maclennan, a nutritionist and head nutritionist at Meal Prep Source. It’s small, sweet, a joy to eat, and really amazing for your skin.
First, why are we even concerned about connecting good food choices with skincare? With aging, the outer skin layer (epidermis) starts to thin, according to Maclennan, which is something that can be noticed when it takes longer for cuts and injuries to heal.
“This is due to a reduction of stem cells in the skin as we age,” Maclennan says. “The dermis is a deeper layer in the skin composed mainly of collagen and elastic fibers. As we age, these also decrease, which causes wrinkles and the skin to look visibly aged.”
The other attributing factor to aging skin is free radicals, according to Maclennan. “These are molecules with one electron and can be created physiologically (a normal part of metabolic processes),” Maclennan says. “These molecules steal atoms from other cells and this can damage and breakdown skin cells and disrupt normal skin functions, causing illness and aging.
And this is where one high-collagen fruit can really help.
Berries
Berries are very high in antioxidants, Maclennan confirms, and with many studies having shown that the ingestion of antioxidants into your body can help your skin fight free radical damage and recover from oxidative stress, it’s easy to see why they are a winner. “Antioxidants will actually give electrons to the free radicals, stabilizing them in the process, which will stop them stealing these from skin cells and damaging them,” Maclennan says. “Thus slowing down the aging process caused by these molecules.”
“Berry consumption will provide antioxidants which will fight back against free radicals, which will then allow your body to boost the production of collagen in the skin,” Maclennan continues. “Boosting this production of collagen will help keep your skin looking young and healthy. It is a very important protein needed by the body for this process, so by boosting them with the consumption of antioxidant-rich berries you are maximizing your likelihood of having great healthy skin.”
Just a few berries a day can make a major difference. Maclennan says he recommends that clients consume a cup of blueberries a day if possible, which can easily be added to a healthy breakfast for convenience. “Blueberries are the most antioxidant-dense berry with each cup containing a total of 13,427 antioxidants including different types of antioxidant such as flavonoids,” Maclennan says. “They also contain vitamins A & C which have also shown to improve skin health and maintain a youthful appearance.”
The next time you’re looking to stock up on a few good foods that can have major skin benefits, add blueberries to your grocery list.
