To supplement or to eat?
Collagen is the protein that gives skin its structure, suppleness, and stretch. There are many types of collagen, but our body mainly consists of type 1, 2, and 3. As we age, we produce less collagen in our skin every year — hence the tendency toward wrinkles and thinning skin we see the older we get.
1. Bone broth
3. Fish and shellfish
4. Egg whites
5. Citrus fruits
7. Tropical fruit
9. Leafy greens
13. Bell peppers
Sugar and refined carbs can damage collagen.
Some critical questions about collagen and diet.
Sometimes a variety of foods is hard to consistently get in your diet. And some have questioned whether consuming collagen-rich foods actually translates to firmer skin. It’s possible that stomach acid may break down collagen proteins, preventing them from reaching the skin.
And since dietary collagen for anti-aging is still a relatively new area of research, many experts hesitate to draw definite conclusions.
Still, some research does look promising. A 2014 double-blind study published in the journal Skin Pharmacology and Physiology found that women who consumed extra collagen had higher levels of skin elasticity after four weeks than those who took a placebo.
Another study observed a 13 percent reduction in the appearance of lines and wrinkles in healthy females after 12 weeks on a collagen supplement.
That said, collagen isn’t only for smooth, elastic skin. Collagen may also help with joint pain, muscles, or digestion. So, if collagen supplements sound more accessible to your routine and wallet, we say it’s worth a try.
Medically reviewed by Katherine Marengo LDN, R.D. — Written by Sarah Garone
10 Anti-Aging Foods to Support Your 40s-and-Beyond Body
When we pack our diet with vibrant foods loaded with antioxidants, healthy fats, water, and essential nutrients, our body will show its appreciation through its largest organ: our skin. After all, the skin is often the first part of our body to show internal trouble, and there’s only so much that lotions, creams, masks, and serums can do before we need to take a closer look at what’s fueling us.
2. Red bell pepper
9. Sweet potatoes
10. Pomegranate seeds
Flood your body with powerful nutrients
By nourishing ourselves with these anti-aging foods, we can gain fuel to look and feel our best.
If you’re looking for more delicious plants to try, choose fruits and vegetables deep in color. The rich shades are usually a sign of stronger radical fighting abilities to keep your skin healthy and vibrant. The more colors you can fit on your plate, the better.
It’s time to slow down signs of aging and truly glow from within!
Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — Written by Nathalie Rhone, MS, RDN, CDN
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