Youthful Glow: Top 10 Collagen-Rich Foods for Radiant Skin!

By rjoachim | May 2, 2023

Oxidative stress has a role in skin aging; it’s a process that happens when free radicals cause damage to your cells. Free radicals are natural products of human metabolism, sun exposure and lifestyle factors like a highly processed diet, alcohol intake and smoking.  Increased inflammation in your body can have a negative impact on your skin. A diet filled with processed foods may increase total body inflammation. Skin dryness happens when your cells are poorly hydrated. This causes skin cells to get smaller. Dry weather, certain soaps and excessive sun exposure can also cause dryness.  

“Eating too many processed or refined sugars and foods with a high glycemic index (dairy, carbohydrates, and unhealthy fats) can actually cause skin inflammation, irritation and breakouts, and possibly promote aging,” she says. So, eat these foods in moderation and remember: supplements aren’t a substitute for a healthy diet. 

By eating more fruit, vegetables, whole grains, nuts, fatty fish and legumes, you can help nourish your skin from the inside out. 

Omega-3 fatty acids improve cholesterol and battle inflammation. They also help preserve collagen in your skin and keep it firmer.   

“The top source of omega-3s is fish,” says Hopsecger. These are the best candidates for the job:  

  • Herring.   
  • Mackerel. 
  • Salmon. 
  • Tuna (bluefin and albacore) 
  • Sardines. 

If you don’t eat fish, here are some plant-based options for an omega-3 boost: 

  • Flaxseeds — Look for ground flaxseed. Your body doesn’t get as much of the nutrients from whole flaxseed. Mix ground flaxseed into smoothies, yogurt or oatmeal.  
  • Chia seeds — Try making chia seed pudding, add some to a smoothie or make homemade granola bars.   
  • Walnuts or almonds — Reach for them instead of your other go-to snacking nuts, or try almond butter with a banana. 
  • Edamame — Toss these into a salad or stir fry. 
  • Some of the best foods for skin that are packed with vitamin C include:  
  • Citrus fruit — Oranges, grapefruit, lemons and limes.  
  • Bell peppers — Green, orange, red or yellow — take your pick.  
  • Broccoli — Steam or roast (yes, roast!) for an easy, healthy side.  
  • Strawberries — Snack on them fresh or put some in a simple smoothie.  
  • Kiwi — Add some to your favorite fruit salad or make veggie kebabs for a fun twist.  
  • Vitamin E is an antioxidant that can help prevent cell damage. Some of the best foods for your skin that contain vitamin E include:  
  • Almonds — Add them to your snack arsenal or make your own trail mix with them. 
  • Sunflower seeds — If you’re not a fan of the shells, buy sunflower kernels. Toss them on salads or add to baked goods.  
  • https://health.clevelandclinic.org/23-foods-good-skin/
Posted in Diet & Nutrition