When you hear about “anti-aging” products like moisturizers, night creams, and serums, the one word you’ll continue to see over and over again is “collagen.” And for good reason. Collagen and elastin are your skin’s building blocks — they keep your skin smooth and firm. But it’s completely natural and normal to lose collagen as the years pass, and there’s nothing wrong with showing signs of aging. However, if you’re interested in keeping your skin as healthy looking as possible at any age, the foods you eat are a key ally.
“Collagen is a protein that the body makes and is an important component of our skin that gives it its youthful look,” says Dr. Alice Williams, physician and owner of dralicewilliams.com. “Collagen is made by assembling amino acids from the food that we eat. Glycine, Proline and Hydroxyproline are some of the specific amino acids that collagen contains. Vitamin C, zinc, and copper are also needed by our bodies to help them form collagen. Eating foods that are high in protein or collagen or that contain Vitamin C, zinc, and copper will provide our bodies with what they need in order to make collagen.”
But which specific foods should you add to your diet? Here are five pro-collagen foods you should have every day to reverse the signs of aging.
Salmon
Salmon is an excellent source of healthy Omega-3 fatty acids, says Dr. Anna Chacon, a dermatologist and writer at MyPsorasisTeam. And these fatty acids help combat inflammation and collagen breakdown caused by excessive exposure to sunlight.
If you aren’t a big fish-lover but are open to other animal proteins, Dr. Williams recommends:
**Chicken — which she says is high in collagen because the meat is often consumed along with the connective tissue, which is also high in collagen.
**Eggs — specifically, egg whites, which are high in proline and they also contain some glycine.
Dark Leafy Vegetables
Veggies like spinach and kale are high in Vitamins A and C, Dr. Chacon says. Vitamin C, in particular, is needed by the body to create more collagen, so make sure you add dark leafy vegetables to your plate each day.
Carrots
“Carrots are rich in Vitamin A, playing a vital part in restoring and regenerating damaged collagen,” Dr. Chacon confirms.
Berries
Toss a few of your favorite berries into your morning oatmeal or smoothie to benefit from its many skin-nourishing vitamins and minerals.
“Blackberries, raspberries and blueberries are packed with a significant amount of the antioxidant ‘ellagic acid,’ which protects your skin from collagen breakdown due to UV damage,” Dr. Chacon says. “Berries, high in vitamin C, also help fight free radicals and increase collagen formation.”
Avocado
Lastly, if you can find meals that would be even better with a slice of avocado (sandwiches, certain soups, and chili come to mind), don’t sleep on this powerhouse fruit. “Avocado is packed with Vitamin E and Omega-3 fatty acids that can help prevent collagen breakdown, while the healthy fats in it can improve the health of skin cells,” Dr. Chacon says.
Collagen-boosting serums are great — but one of the best ways to make your skin glow can be found for a lot cheaper right in your fridge.
