Think of collagen, along with elastin, as one of the important proteins that helps skin stay youthful. As we get older, collagen production naturally declines. Less collagen often translates to wrinkles.
You can promote the production of collagen in the body—and, ultimately, reduce the appearance of wrinkles—by choosing nutrient-rich, plant-based foods. These foods boost collagen production and keep skin looking smooth and supple.
This fruit is a great source of Vitamin E, B-complex vitamins, and essential fatty acids that moisturize and nourish skin. Avocados also contain a powerful antioxidant known as gluthathione that offers anti-aging benefits by repairing skin damage at the cellular level.
Blueberries, strawberries, and raspberries are powerhouses for skin-friendly nutrients. Berries consist of antioxidants that defend the skin against premature aging caused by free radicals. Anthocyanins and Vitamin C are two antioxidants found in berries that are particularly effective at boosting collagen production.
Grapefruit, oranges, lemons, and limes are rich sources of antioxidants like Vitamin C. These fruits benefit skin by helping to slow down free radical damage and reduce the appearance of wrinkles. Other antioxidants found in citrus fruit called proanthocyanidins play a central role in preserving collagen and elastin.
Due to their high water content, cucumbers are wonderful for plumping up the skin and helping it stay hydrated. They also contain flavonoids and antioxidants like Vitamin C and caffeic acid that defend against free radical damage and prevent inflammation. Be sure to eat the skin! The skin of cucumbers contains silica, a compound known to firm saggy skin.
Dark leafy greens like kale, spinach, and swiss chard are excellent sources of wrinkle-fighting nutrients like lutein and zeaxanthin, which protect skin from sun exposure. Leafy greens also contain iron, Vitamin C, and Vitamin A, nutrients that defend against premature aging.
Green tea contains a powerful catechin known as EGCG that boosts cell regeneration and improves the look and vitality of skin. The polyphenols found in green tea also act as antioxidants that prevent premature aging and protect against skin cancer.
Legumes are an excellent source of protein that contributes to collagen production. The protein in legumes also helps regulate blood sugar in order to reduce inflammation that ages skin. Legumes also contain potassium that counteracts water-retention that occurs from eating high sodium foods, helping to reduce puffiness in the skin and giving it a smoother appearance.
The amino acids found in nuts and seeds are the building blocks of protein, making them vital for collagen production. Plus, choices like walnuts, chia seeds, and flax seeds provide omega-3 fatty acids that help skin cells stay plump so that skin appears smoother and more hydrated.
This fruit acts as a powerful wrinkle-fighter due to the compound ellagic acid, which fights free radical damage. Pomegranates also provide other nutrients that benefit skin health, such as Vitamin C and punicalagin, a nutrient essential for collagen production.
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Stay Ever Well,
Lynne + Renee