When you think about all of the ways that you can increase hydration in your skin and boost collagen production, you may think first of devices like red light, serums like retinol, and maybe even expensive in-office treatments like thermage and microneedling. But sometimes all you have to do is think smaller — simpler — and take it back to your diet and what you consume.
The foods we eat are the best skincare we have. Even if you’re doing everything else right and using great moisturizers, cleansers, and serums, without a healthy diet that features foods that improve hydration and naturally help maintain your collagen levels, you aren’t doing nearly enough. Before you buy another product, think about your grocery list. Here are nine delicious, nourishing foods to boost hydration and collagen products that “love your skin back.”
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1. Sweet Potato
Sweet potato is rich in antioxidants like beta-carotene that protect skin and cells from free radical damage. It contains vitamin C, which is important for collagen production, fiber to support digestion and discourage breakouts, and enough water content to encourage hydration in your skin.
2. Bell Peppers
Bell peppers, especially red ones, contain a wealth of vitamin C for collagen production. This anti-inflammatory food has a high water content and antioxidants like betacarotene to protect your skin.
3. Green Tea
Green tea contains polyphenols, specifically epigallocatechin gallate (EGCG), which are potent antioxidants. In addition to protecting the skin from oxidative stress, green tea has an anti-inflammatory effect that can reduce inflammation in the skin and is wondering for hydration.
4. Avocado
Healthy fats are crucial for keeping your skin hydrated, and few foods are as good a source of monounsaturated fats as avocado. High in vitamin E, vitamin C, and antioxidants like lutein and zeaxanthin, this is truly a superfood for your complexion.
5. Tomatoes
Lycopene is an antioxidant found in tomatoes that neutralizes free radicals, prevents skin aging, sunburn, and the breakdown of collagen. Tomatoes are also a great source of vitamin C for collagen production and they have a high water content, making them excellent hydrators.
6. Fatty Fish
Fatty fish like salmon, sardines, and trout are rich in omega-3 fatty acids that hydrate skin and reduce inflammation. These fatty acids also promote collagen production and their vitamin D content is good for repairing skin.
7. Seeds
Seeds, such as sunflower seeds, often contain a wealth of vitamin E, an antioxidant that fights oxidative stress and retains moisture in the skin. They’re anti-inflammatory and packed with zinc and omega-6 fatty acids, particularly linoleic acid. Omega-6 helps maintain the skin's barrier function and prevents moisture loss.
8. Walnuts and Almonds
All nuts have health benefits, but walnuts and almonds stand out for their high amounts of vitamin E and omega-3 fatty acids, both of which are important for youthful-looking skin.
9. Dark Chocolate
If you didn’t think there would be a dessert on this list, it’s time to become better acquainted with dark chocolate (chocolate with a cacao content of at least 70 percent). Rich in antioxidants — flavonoids like epicatechin and catechins — chocolate helps fight free radicals in the body. It has anti-inflammatory benefits and its magnesium can help with skin cell regeneration.
Pass the chocolate (but make it dark chocolate).
