It’s no secret that as we age our skin begins to lose it’s healthy glow, firmness and smooth texture. The basis for healthy skin starts deep down in the dermis where collagen is located. Collagen is the foundation of connective tissue, which is the support system for the skin’s overall structure. This is essentially the portal for the fountain of youth! Through the natural aging process our body produces less collagen causing the skin to thin, lose volume, and create wrinkles. It also causes the skin to take on a grayish tone with uneven skin texture. In addition to the natural depletion of collagen due to aging, the environment impacts it as well. Pollution, free radials, the sun, and smoke all contribute to skin damage over time.
Our body does its best to replenish damaged collagen, however in our mid 30′s it naturally tapers off, and the quality isn’t what it once was. This is the time when it becomes essential to take charge of our skin through diet, exercise, good skin-care products, and office treatments such as, lasers and medical grade chemical peels. Visit our skin-care section to learn more about the treatments we offer for skin-rejuvenation.
Most people lose site of the fact that what we put into our bodies directly effects our overall well-being inside and out. Our overall skin quality, to some degree, is a direct reflection of what we eat and drink. Just by making a few changes to our diet, we can help our bodies reproduce the collagen our skin needs to look healthy and vibrant. Take a look at the list below for the foods you need to incorporate into your diet for healthier looking skin.
- Fish – Filled with omega-3 fatty acids, which creates stronger cells and in turn help support the structure of the skin.
- Orange Vegetables – Rich in Vitamin A, which restores and regenerates damaged collagen.
- Red Vegetables – Tomatoes, red peppers, and beets contain lycopene, an antioxidant that acts like a natural sunblock and protects the skin from damage and increases collagen levels.
- Dark Green Vegetables – Rich in Vitamin C. Veggies like spinach, kale, and broccoli can increase collagen production, while topical products containing Vitamin C have antioxidants that stabilize the enzymes that break down collagen. Vitamin C also protects against free radicals to prevent weakening collagen.
- Berries – Raspberries, Blueberries, Blackberries, and Strawberries all ward of free radicals and increase collagen levels.
- Citrus – Lemons, limes, grapefruits, etc. are high in Vitamin C. They help amino acids convert to collagen, while also acting as an antioxidant preventing free radicals from damaging collagen
- Protein – Adding a healthy dose of egg whites into your diet could help support the natural production of collagen. Lean meats are also beneficial. If you are vegan, adding peanuts into your diet could provide the same benefit.
- Garlic – Helps rebuild collagen fibers that have been damaged. Garlic is one of the best sources of sulfur, which is necessary for collagen production.
- Flaxseed – A major source of omega-3, which strengthens skin cells and promotes healthier looking skin. Add to oatmeal, smoothies, salads, etc.
- Turkey – Contains a skin-friendly protein called carnosine that is responsible for slowing down a process in the skin called cross-linking. When this happens fibers grown into the skin making it stiff and inelastic, thus minimizes fine-lines and wrinkles.
Next time you are at the grocery store, be sure to pick up these 10 food items, so you can be on your way to healthier looking skin the natural way. And, let’s face it (no pun intended!), all of these foods have additional health benefits beyond a youthful glow!
Tip: A great way to easily get your daily dose of some of the foods listed above it to make a juice drink or smoothie. If you have a juicer or blender, combine some of your fruits and veggies together for a yummy healthy drink. You can add other ingredients like ginger, parsley, and lemon for additional health benefits.