Diet plays a significant role in collagen production, the protein that connects and supports bodily tissue, and a primary component that holds skin together. Skin is made up of roughly 80 percent collagen, according to the American Academy of Dermatologists. Collagen is naturally produced in the body and it generally slows with aging, but diet can influence the amount of collagen your body produces and maintains. Diets rich in vegetables, fruits, proteins and whole grains can help boost and preserve collagen production.
Dark Green Vegetables
Green leafy vegetables are examples of foods that can boost collagen production. Foods such as spinach, cabbage, kale and asparagus are effective in increasing collagen production in the skin. These foods contain an antioxidant called lutein, which promotes collagen building in the skin. Strong evidence of lutein's role in promoting skin health and appearance was published in a 2007 article in the "Journal of Skin Pharmacology and Physiology." Positive effects of lutein on the skin included increased hydration, elasticity, lipid content and photo protective activity.
Berries
Vitamin C is a water-soluble vitamin that's needed in the body to form collagen. Vitamin C can be found in a multitude of berries, as well as citrus fruits. Blueberries, strawberries, blackberries and cranberries all have significant amounts of vitamin C. Vitamin C is a powerful antioxidant that can help block damage caused by free radicals. Free radicals are unstable molecules that without antioxidants can harm cells. Citrus fruits are also a good choice for obtaining vitamin C nutrients. Fruits with vitamin C include kiwi fruit, guava, oranges, and grapefruits.
Soy
Soy contains protein, isoflavones, fiber, and all essential amino acids. Isoflavones in particular is an antioxidant like vitamin C that can also be helpful in preventing cell damage caused by free radicals. Soy can be found in soybeans, milk, ice cream, yogurt, tofu and cheese.
Beans
Beans are a good source of hyaluronic acid, a potent anti-aging substance that is essential in preventing wrinkles and skin sagging. Hyaluronic acid, naturally present in your body but which declines with age, helps hydrate your skin and improve elasticity. Specific types of beans that help your body produce hyaluronic acid include pinto, kidney and navy beans.
References
- American Academy of Dermatologist: Collagen
- Mayo Clinic: Soy
- "Journal of Skin Pharmacology and Physiology"; Beneficial Long-Term Effects of Combined Oral/Topical Antioxidant Treatment with the Carotenoids Lutein and Zeaxanthin on Human Skin: A Double-Blind, Placebo-Controlled Study; P. Palombo, et al.; 2007.
- The Natural Hub: Natural Food -- Fruit Vitamin C Content
