Collagen is a naturally occurring protein within the body that preserves your skin’s elasticity as you age, keeping your complexion firm and wrinkle-free. However, as you grow older your body begins to produce less collagen on its own, so tailoring your diet to include foods that may strengthen your skin’s barrier can make all the difference in combatting signs of aging and maintaining an ageless glow. While many fruits have been known to help with this, and there are even supplements you can take, the most powerful fruit you can eat to spark collagen production in your skin is the mini but mighty blueberry.
You’ve more than likely been told that berries are healthy for any age group. If you’ve ever wondered what they can do for aging skin, however, as well as the overall health of your body at age 40 and beyond, look no further.
We spoke with health experts to learn more about the collagen-production powers of blueberries and how to incorporate them into your daily diet. Read on to learn why blueberries can prevent wrinkles for women as they age, and tips from Alicia Galvin, RD, resident dietitian at Sovereign Laboratories, Dr. Paul Jarrod Frank, NYC-based celebrity cosmetic dermatologist in NYC and author of The Pro-Aging Playbook, and Lisa Richards, registered nutritionist and creator of The Candida Diet.
Blueberries stimulate collagen production
Dermatologists like Dr. Frank highly recommend blueberries as a collagen-stimulating fruit. He explains how and why blueberries are essential for anti-aging skincare. "One of my favorite fruits is blueberries, which are rich in Vitamins A & C and prevent collagen loss," he says. Blueberries are loaded with antioxidants that keep our skin hydrated. This can also help prevent damage caused by sun exposure. By eating antioxidant-rich foods like blueberries and, of course, applying sunscreen every day, even inside, you can still keep a youthful glow to your complexion as you age.
Galvin agrees that berries are a crucial daily source of antioxidants and fiber. "Antioxidants are nutritional components that help scavenge free radicals," she says. One antioxidant-rich beverage that boosts metabolism and energy is white tea. "Free radicals can cause DNA damage, age the skin, and promote inflammation— all of which become more important to manage as we age." The fiber and prebiotics in blueberries, Gavin says, also feed our good gut bacteria. These bacteria conduct essential tasks like fighting off the bad bacteria, helping support hormone balance, controlling inflammation, and sometimes digesting foods.
Similarly, blueberries, Richards specifies, contain fiber and phytonutrients which act as antioxidants in the body. "Their specific antioxidants are flavonoids, plant compounds that give these berries protection and when consumed, give us similar protection on a cellular level as well," Richards continues. "These versatile berries are also high in nutrients while being low in calories."
Eating a handful of blueberries every morning might not seem like the most appealing breakfast–and fortunately, you can add blueberries to your yogurt to get your daily dose of skincare benefits. You can even try a healthy, anti-aging smoothie with a blueberry base to start your day off right. And, we also know of a three-ingredient berry oatmeal that can prevent wrinkles and help stimulate weight loss.
