For years, I have been researching and experimenting on ways to improve my skin. As someone who trains 7 days a week in the gym, I appreciate the importance of what a healthy and balanced diet can have on boosting performance and overall mentality. While exercising is great for your body and can be shown to give your skin that extra glow, you still need the necessary nutrients in your diet to help achieve those longer-term skin health goals!
Your skin is often a reflection of what you put in your body. It needs those nutrients to help repair, maintain, and regenerate, so I’m here to share my thoughts on food to help boost your glow and the best foods to boost collagen production for healthy skin. From zesty citrus fruits to rich in flavour avocados, I’ll give my opinion on why these tasty food groups are great for your skin and how some these food groups can be top sources of collagen for improving skin elasticity and the overall health of your skin.
1. Garlic
If you’re like me, garlic probably triggers many fond memories of our favourite tasty dishes with each bite gently massaging our palette with every mouthful (you will start to realise that I’m a foodie at heart). But garlic isn’t just a star in the culinary world - It has been seen to offer various benefits for our skin. Garlic is a natural source of Sulfur (hold on…I’ll save you the hassle on searching “Why sulfur is important for collagen production and skin wellness.”). Sulfur is an essential mineral in the body that plays a key role in our collagen production, which is important for skin and connective tissues. Additionally, garlic also contains many antioxidants that can be shown to help protect your skin from oxidative stress caused by free radicals. So next time you’re enjoying a garlic-infused meal, you’re not just satisfying your taste buds, but also indulging in minerals and antioxidant-rich foods that protect skin from oxidative stress, contributing to your skin’s overall health.
2. Leafy Greens
No matter what everyone might say, these aren’t the boring side dishes that they are perceived to be, and I’ll happily explain how leafy greens contribute to collagen and skin health! Greens such as Kale and Spinach aren’t just packed with essential vitamins, but they are also high in chlorophyll. Chlorophyll is a substance that plays an important role in supporting collagen production, which is essential for maintaining skin elasticity and health. So next time you decide to give one of the side dishes a sceptical glance…perhaps think again!
3. Bone Broth
Bone broth has been a long comforting and flavourful addition to our diet since our early ancestors, and for a good reason. Rich in collagen, animo acids, and minerals such as calcium and magnesium – there are various benefits of bone broth for collagen and skin health. All these elements have been shown to help play a role in supporting our skin’s elasticity and structure, contributing to skin hydration and assisting in collagen synthesis. Sounds like bone broth legacy is here to stay!
4. Citrus Fruits
If you’re anything like me, the zingy, sun-kissed burst of citrus fruits always gives me those summer vibes. I immediately tend to find myself wishfully searching for flights and weekends away soon after indulging in some fresh citrusy foods. Digressing aside - citrus fruits are foods rich in Vitamin C that support collagen synthesis, which is important for promoting healthy skin and firmness. Without adequate vitamin C, collagen synthesis/production is impaired which leads to increases signs of ageing. Citrus fruits are also antioxidant-rich foods that protect skin from oxidative stress caused by free radicals, which can cause damage to skin cells and accelerate ageing. So, I will certainly continue enjoying those summer vibrant foods!
5. Berries
Building on the benefits of citrus fruits, strawberries, blueberries, and raspberries aren’t just delicious - I make sure to eat at least a handful a day (probably why our sachets are bursting with a smooth mixed berries flavour)! They’re filled with antioxidants and vitamin C, all contributing towards supporting the health of our skin. Berries are packed with antioxidants to combat oxidative stress and inflammation, while vitamin C continues its role in helping collagen synthesis. Berries have also been found to contain ellagic acid, an antioxidant that can help protect our skin from UV damage (please note that sunscreen is still needed for protection against sun exposure!). Adding a handful of berries to your diet is a tasty and enjoyable way to support your skin’s natural glow and overall health. Thank you berries!
6. Egg Whites
For those who know me well, you are aware that I probably don’t go a day without eating eggs (though I don’t mix them with berries, just to clarify!). Not only high in protein and packed with vitamins, but egg whites also contain great sources of protein components like albumin and proline that have been shown to support skin health. Albumin, a protein found in egg whites, is believed to help maintain the skin’s structure and firmness, which can aid in preserving elasticity and hydration. Proline, an amino acid also found in egg whites, is known to play a role in collagen production. Including egg whites in your diet, whether in an omelette, boiled, or other dishes, can be a tasty way to support your skin.
7. Fish
I’m a huge fan of salmon, cod, and sardines and all have been swimming their way into my diet as they are seen to be some of the best types of fish for boosting skin health and hydration. These fish are rich in omega-3 fatty acids, which can be seen to support skin hydration and elasticity that contributes to the maintenance of the skin’s natural barrier. All important for moisture retention and reducing dryness. Fish also offers vitamins D and A, which contribute to overall skin health. From my personal experience, including fish into my diet has offered natural ways to enhance skin hydration with omega-3 fatty acids, so it will be staying on my plate for the foreseeable future!
8. Avocados
We often tend to shy away from foods that are high in fat, but we do need to appreciate that there is such a thing as good fats (everything in moderation, of course!). One of my personal favourites are avocados. These creamy delights provide healthy fats, including monounsaturated fats, which can be linked in playing a role in maintaining skin hydration and elasticity by supporting the skin’s lipid barrier. This barrier helps retain moisture that can assist in preventing dry skin. Avocados also contain vitamins E and C, and as we know from reading above, are therefore antioxidant-rich foods that protect skin from oxidative stress caused by free radicals. My go-to avocado hack is by mashing it on sourdough with eggs, a sprinkle of lemon juice, pepper, salt, and chilli flakes. Embrace the avocado as it’s great way to complement your skin in a well-balanced diet!
9. Tomatoes
Nothing beats fresh tomatoes in a nice garlic infused seafood linguine (you know what I’m going to cook after I’ve finished writing this!). But tomatoes aren’t just a tasty addition to your meals; they are rich in lycopene, a natural antioxidant molecule that gives it its vibrant red colour and helps fight against free radicals. Not only also rich in vitamin C, but tomatoes contain vitamin A, which is believed to support skin cell regeneration and contribute to the overall health of your skin (now they’re definitely going in my linguine!).
10. Nuts and Seeds
If you are like me, the phrase “I’ll just take a handful” is more of an Instagram vs reality situation. But thankfully for me, nuts and seeds are great sources of healthy fats that contain omega-3 and omega-6 fatty acids. All important for helping assist moisture retention within your skin. Nuts and seeds are natural ways to enhance skin hydration with omega-3 fatty acids and omega-6 fatty acids – all important since the body cannot produce them. Nuts such as cashews contain Zinc, which can play a role in skin repair, assist in skin inflammation and collagen formation. Maybe I won’t feel as guilty next time I go in for another serving…
Now you have an insight into some of my favourite foods that aim to promote healthier looking skin and how to naturally increase collagen levels in your diet. Leafy greens and citrus fruits add a touch of radiance, while avocados and nuts offer essential nutrients for hydration. From the sulfur-rich benefits of garlic, omega-3s in fish, and the antioxidant power of berries, these dietary choices all help give my skin that added care. However, please ensure that you consider any allergies, intolerances, and underlying health issues. We always recommend consulting with a healthcare professional or nutritionist to tailor to your individual needs (remember, everyone is different!).
Disclaimer:
Our aim is to provide helpful and informative content, not to advertise specific products or make medical claims. While the benefits of these foods can be part of a healthy lifestyle, it is important to remember that individual results may vary. A balanced diet, combined with professional medical advice, is essential for overall well-being. This article should not be considered a substitute for professional healthcare recommendations. For personalised advice or if you have specific medical conditions, we encourage you to consult with a qualified healthcare provider. Your health and safety are our top priorities, and a healthcare professional can offer guidance tailored to your individual needs. Always seek expert advice for any medical concerns.