This post has been updated since its initial publish date to feature more expert insight and suggestions.
Apart from ample hydration, moisturizing and daily cleansing, a major part of any successful and healthy skincare routine is a well-balanced, high-protein diet.
With a sufficient intake of protein, you can instantly promote and work towards glowing, elastic skin and collagen production, which are huge factors of a youthful look.
We spoke with skincare and health experts Dr. Cheryl Rosen, Director of Dermatology at BowTied Life, Dr. Daniel Boyer, MD, health and nutrition expert of Farr Institute, and registered dietitians Elysia Cartlidge and Meghan Pendleton to learn more about two versatile, high-protein food types that encourage collagen production.
High Protein Food Types To Eat Daily To Age Gracefully
1. 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,” explains Cartlidge. 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, adds Pendleton, 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.
Rosen also agrees that lentils and other legumes can be a great high-protein source and are “important for glowing skin because they help to rebuild and maintain collagen levels.” Collagen is responsible for keeping skin looking elastic and youthful, and as we age, its production slows down, meaning we need to obtain it from specific foods.
She also notes that dinner “is a great time to include a high-protein meal since protein helps to regulate blood sugar levels and provides lasting energy throughout the evening.” Plus, Rosen adds, “consuming protein at night can help to reduce cravings for unhealthy snacks later on,” meaning adding this food to your meals has weight loss benefits as well as skincare!
2. 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! Boyer 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
Additionally, nuts and seeds also have "many nutrients we need for health," he concludes, as "they contain fat, carbohydrates, and fiber." They can also help you feel full longer, which is an "excellent addition to a healthy diet" while also promoting more radiant, supple-looking skin.
Good to know!
