Choose a Collagen-Rich Diet for Youthful Skin

Skin aging is a natural process, affected by both internal and external factors. Internally, our body breaks down as we age, of which collagen plays a vital role. Collagen is the most abundant protein in the body and helps maintain the strength of connective tissue including cartilage,  bones and skin. When we’re young, our skin has a youthful appearance. It is very elastic, supple and smooth because it is full of collagen. As we age, we produce less collagen, and lack of collagen is evident by wrinkles, loose skin and stiff joints. 

Fine lines or wrinkles can also be formed from reactive oxygen species, caused by oxidative stress. Oxidative stress can be induced by both internal and external factors including poor nutrition consisting of a diet full of fat, sugar, processed foods, alcohol and smoking cigarettes. Oxidative stress is additionally caused by obesity, sleep deprivation, exposure to pesticides and radiation. Reactive oxygen species can also be induced by excessive exposure to UV light and can cause a chain reaction that damages our cells leading to collagen breakdown.

It is inevitable that our skin will age, however, we are able to slow down the process and be mindful of the external factors in our control that influence our aging. The best prevention methods to combat oxidative stress is consistent physical exercise and a balanced, nutritious diet full of anti-oxidative food. The consumption of fruit and vegetables is the safest and healthiest strategy to regulate a balanced, nutritious diet and to maintain youthfulness in our skin. If you want youthful skin, consider adding some of these collagen rich foods to your diet.

Bone Broth

Bone broth is made from simmering bones for 24-48 hours which releases collagen to promote youthful-looking skin and provides many health benefits including promoting sleep, reducing joint pain, and healing the gut. Bone broth contains glycine, proline and lysine which are three amino acids necessary for collagen synthesis. 

Other foods containing glycine and proline are chicken, fish, eggs and beans which will also induce collagen synthesis. 

Get it: Kettle & Fire Bone Broth

Vitamin C-Rich Fruits & Vegetables 

Vitamin C is an essential cofactor in the production of collagen to keep our skin elastic and slow down the appearance of aging skin. Vitamin C is an antioxidant powerhouse and has been shown to improve the skin’s defense mechanisms to protect against reactive oxygen species. Studies have shown that aging skin can be improved with Vitamin C, and even some include objective measures of collagen deposition and wrinkle depth. Vitamin C provides multiple benefits for our skin including the improvement of photoaging, hyperpigmentation, tissue inflammation and promotes tissue healing. 

It’s common for skin care products to contain vitamin C because studies have shown that topical application of vitamin C increases collagen production in the skin of both young and older individuals. Although, consult with a dermatologist because few cosmetic products containing vitamin C are physiologically effective. Certain cosmetic products containing vitamin C have quite low degrees of efficacy because first, some contain a low concentration and so the skin does not get enough vitamin C to have any effect, and secondly, the stability is compromised as the exposure to oxygen may cause degradation as soon as the product is opened, even before it reaches your skin. Thirdly, in some products, the biologically active form of the molecule is not metabolized effectively by the skin. 

Therefore, it may be more effective to consume vitamin C from citrus and tropical fruits, berries, tomatoes, green leafy vegetables, Brussels sprouts, red peppers and broccoli. Vitamin C is also present in blackcurrant, rose hip, chili pepper, parsley and cilantro.

Citrus & Tropical Fruits 

Vitamin C is present in citrus fruits including oranges, grapefruit, lemons, limes. It is also present in tropical fruits including mango, kiwi, pineapple and guava. In particular, Guava contains zinc, while plays a role in the production of collagen. 

Berries

Berries such as strawberries, raspberries, blueberries and blackberries are rich in vitamin C and antioxidants which protect the skin from oxidative stress and therefore damage.  

Tomatoes

Tomatoes are also rich in vitamin C and contain lycopene, which provides antioxidant effects including combating free radicals. In order to reap the benefits of lycopene in tomatoes, cook them in olive oil to increase the bioavailability – your body’s ability to absorb lycopene. 

Leafy Greens

Leafy greens such as spinach, kale, swiss chard, are rich in vitamin C and are green due to their antioxidant component chlorophyll. One study showed that consuming chlorophyll extract improved wrinkles and skin elasticity in skin damaged by photoaging. The study concluded that there was a considerable increase in collagen production and a decrease in sun damaged skin.

Red Peppers 

Vitamin C-rich, red hot peppers contain the anti-inflammatory compound capsaicin which may contribute to stress reduction. One study concluded that capsaicin has antioxidant effects which can protect against age related diseases. 

Cilantro 

Cilantro contains vitamin C and linoleic acid which help to combat aging skin. Cilantro extract has been shown to combat UVB skin photoaging because linoleic acid is an antioxidant which combats the free radicals that damage skin cells.

Hyaluronic Acid Rich Foods

Skin aging is also associated with skin dryness, which can be worsened by ultraviolet radiation, smoking and air pollutants. Hyaluronic acid however increases moisture in the skin due to its unique ability to retain water molecules. Hyaluronic acid is naturally produced by the body however, like collagen, it decreases with age. In order to maintain our skins youthful appearance, it is important to maintain the levels of hyaluronic acid in our body because it will help to keep our skin moisturized. One study concluded that the injection of hyaluronic acid stimulated collagen synthesis and as such it is an important component to boost collagen in our skin. As an added bonus, hyaluronic acid also improves joint health. In order to increase the amount of hyaluronic acid (HA) in our skin, we can do so by including foods rich in HA which include bone broth, soy foods including tofu, edamame and tempeh. Even organ meats such as chicken, beef, pork, and lamb liver are high in hyaluronic acid. 

Citrus Fruits

Citrus fruits that are full of vitamin C can boost the absorption of hyaluronic acid. Additionally, citrus fruits such as grapefruit and oranges contain naringenin which slow down the depletion of HA. 

Starchy Root Vegetables 

Starchy root vegetables including sweet potatoes, potatoes, jicama, lotus roots and other tubers increase the amount of HA in our body. These foods are additionally full of vitamin A, C and B6. 

Cabbage & Carrots & Olives 

Cabbage contains both hyaluronic acid and collagen. Cabbage is full of antioxidants and has phytonutrients which protect cells, improve the elasticity of the skin and hydrates the skin. Carrots contain high levels of HA and are full of vitamin A and collagen. In addition, green and black olives contain HA and sulfur which can boost amounts of both collagen and HA.

If you want to reap the benefits of HA but don’t feel dietary sources are sufficient, one of the best oral supplements is GliSODin Skin Nutrients Advanced Anti-Aging Formula. In addition, healthcare providers can inject HA using Juvéderm Ultra Plus, Allergan. 

Aloe Vera

Aloe vera is a popular cosmetic product to help heal sunburns, however it has immense benefits for our skin and can even improve digestive problems. Aloe vera is highly moisturizing to the skin and contains antioxidant rich vitamins A, C and E, which combat free radicals and reduce oxidative stress. In addition, it has been shown to reduce fine lines and wrinkles by improving elasticity of the skin and promoting the production of collagen.

Whether aloe vera gel is applied topically or taken orally as a supplement, it has been shown to increase collagen synthesis. One study showed that daily supplementation of aloe sterols increased collagen production and significantly reduced the appearance of wrinkles in female participants over the age of forty. 

Aloe vera has immense benefits for beauty, healing and overall health which you can read more about here. 

Get it:  Lily of the Desert Aloe Vera Gel or Nature’s Way Aloe Vera Juice

Ginseng

Ginseng is recognized as a compound to protect the youthfulness of skin, particularly panax ginseng which is full of properties to prevent aging skin. One study found that the application of sun ginseng extract increased fibroblast which induces collagen production. Korean red ginseng extract has additionally shown to possess anti-inflammatory and anti-oxidative properties. Another study showed that using an enzyme-modified ginseng extract improved damaging effects from sun exposure (UVB radiation) in addition to diminishing the formation of wrinkles around the eye.

It is inevitable that our skin will age, and it is common for women and men to be concerned about the change in the youthful appearance of our skin. Dietary sources of collagen will help to keep your skin elastic and supple, and you could even consider collagen peptide oral supplementation which has been shown to improve the appearance of aging. The key for longevity and remaining youthful is implementing the right habits as young as you can, and one of the best places to start is incorporating nutrient rich fruits and vegetables into your diet.