To keep your skin looking youthful and radiant well into your fifties and beyond, incorporating fruits that boost collagen and foods that keep you hydrated can be very beneficial. Health experts, including medical professionals, skin specialists, and dermatologists, have highlighted six essential foods that aid in collagen production and help maintain healthy, supple skin with a luminous glow.
An informative graphic from the health account @breathediabetesreversal on Instagram mentions that bananas can “reduce puffiness” and avocados “provide deep moisturization for healthy skin.” Building on this information, we consulted with dermatologists and skincare specialists to learn more about these foods and four additional ones that are vital for a skin-focused diet for those over 50.
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6 Foods Dermatologists Recommend for 'Deep Moisturization' and Hydration After Age 50
1. Blueberries
Since it isn't possible to completely prevent wrinkles from forming with age, staying hydrated and eating a myriad of nutrient-rich fruit is key to maintain a youthful glow. One fruit that is linked to supporting collagen synthesis and that contains healthy antioxidants is blueberries.
Dr. Emmanuel Loucas, MD, Director of SINY Dermatology and assistant professor of dermatology at Mount Sinai Hospital in New York City, explains that they are "thick in antioxidants, which help protect the skin from daily environmental and internal insults." Additionally, blueberries are rich in vitamin A & C, and the latter fights collagen breakdown.
Loucas says that blueberries are also well-known to have anti-inflammatory properties. "Inflammation is a common denominator for many skin ailments including photoaging, eczema, acne, and rosacea, just to name a few," he points out.
2. Egg Whites
Collagen and other amino acids that are good for the skin are found naturally in egg whites, Dr. Anna Chacon, MD, board-certified dermatologist and writer at My Psoriasis Team says, which also give you nutritious protein. "Collagen is the key component in preventing fine lines and wrinkles, and it is believed that this natural supply of collagen from egg whites can aid your body's natural collagen synthesis," she stresses.
When it comes to sagging skin, egg white collagen "increases suppleness, reduces wrinkles and crow's feet around the eyes, and on the face," she notes. As for how much of these to eat per day, Chacon says that "generally speaking, eating up to seven eggs a week" is great for your skin, and this "won't harm your heart health." Some of her patients "opt to consume egg whites alone, skipping the yolk," which still contains some protein, but no cholesterol.
3. Avocados
Avocados are "excellent superfoods for radiant skin" at any age, Chacon says, especially for mature beauties. She recommends "eating them as a snack or in a substantial salad." They are also incredibly high in vitamin E and good fats, she explains. "You can consume avocados to help shield yourself from aging and sun damage," she points out. Although some avocados are "wrinkled and green," they can make your skin "sparkle and appear younger," she continues.
Your skin's collagen is repaired by vitamin A in avocados, she adds. Since avocados are a good source of monounsaturated fat, they "help you feel fuller for longer and are tougher to overeat because they have a tendency to fill you up," she goes on, stressing that they can also help with general health and weight loss goals as well. "I would advise eating between a half and a whole avocado every day," she suggests. Using avocado oil in cooking and skincare is also a great way to reap the benefits of this fruit.
4. Tomatoes
When thinking of an accessible superfood to add to one's diet for skin health, Chacon recommends tomatoes. "Tomatoes are fantastic components that may be used in a wide variety of recipes," she says, adding that "they are also regarded as a fantastic skin-friendly superfood." They are high in beta carotene and vitamin C, she explains, which "contributes to this in part."
A pigment found in tomatoes called lycopene "helps the skin protect itself from UV damage and increases collagen production twofold," Chacon continues. Tomatoes, which are high in vitamin C, should be "included in the diet of anyone looking for skin-healthy foods." You can get "numerous vitamins and minerals from eating tomatoes every day," she says, and they're also super easy to add to salads, breakfast bowls, etc.
5. Fatty Fish
When it comes to your skin, there are plenty of benefits offered from fatty fish, Dr. Elaine F. Kung, MD, FAAD, board-certified dermatologist and founder of Future Bright Dermatology, says. "Fish is an excellent protein source, which supplies amino acids for our body to make collagen," she notes.
Collagen, she reiterates, is the protein responsible for supple skin and its elasticity, and can be taken in supplement form daily while also found in many foods. "Fish skin is a rich source of collagen, and salmon is also an excellent source of omega-3 fatty acids, which may enhance collagen formation," Kung points out.
6. Bananas
Bananas are an undeniably tasty and versatile food but you may not know about their numerous weight loss and digestive benefits. And, this "complexion-enhancing" fruit, as dermatologist Dr. Lilliana Ramírez García, M.D. of Nava MD puts it, can also help your skin glow and promote a youthful glow. "For starters, bananas have potassium," she says.
García notes that potassium supports "healthy blood flow in your skin," giving it a more radiant quality and it's also rich in antioxidants, which "help your body stabilize free radicals, unbalanced molecules that can accelerate the signs of aging. Bananas are also rich in manganese," she continues. "Manganese helps boost the production of collagen, the structural protein that can help prevent and diminish the appearance of fine lines, wrinkles, and sagging."
The Bottom Line
As we age, wrinkles are an inevitable part of the natural aging process, but they can be less emphasized with the diet and skincare choices we make. It's crucial for your mental wellbeing to embrace these changes, but that doesn't mean we can't strive to look and feel our best at any age. Keeping our skin healthy and radiant can have a significant impact.
Experts advise us to focus on nourishing our bodies with the right vitamins and minerals to achieve optimal skin health. With countless foods available that can boost collagen production, we've shared six versatile and exciting options to incorporate into your diet for healthier skin.
