Collagen loss is an inevitable consequence of aging and causes many physical changes to the skin.
Wrinkles and sagging of the epidermis (skin) are primarily caused by environmental stressors and genetic makeup. Diet also plays a role in the appearance of your skin.
Georgi Grogan, nutritional health coach and founder of Sixways, spoke to GB News about which foods have the biggest impact on collagen.
Experts say fish, seeds and nuts are the best sources of collagen for your skin, while other processed foods have the opposite effect.
Beauty enthusiasts can prevent collagen loss by changing their diet
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Experts point out: “Although collagen production starts to decline from the age of 25, there are many things you can do to support your body’s natural collagen production, and there are foods that can help prevent this process from slowing down and prevent fine lines.”
fish
Fish is rich in selenium, a mineral and antioxidant that plays an important role in DNA synthesis and repair.
Marine collagen, derived from fish, is rich in certain amino acids that are essential for collagen synthesis in the body.
“Fish is considered one of the best sources of collagen because it contains a type of collagen called marine collagen,” George explains.
“Marine collagen is extracted from fish skin, scales and bones and is highly bioavailable and easily absorbed by the body.
“These amino acids play a vital role in maintaining skin elasticity, hydration, and overall skin health.”
Vitamin C
Like collagen, vitamin C found in food has skin benefits that are difficult to replicate with synthetic skincare products.
It is found in abundance in citrus fruits, especially oranges, grapefruit and lemons, and helps stimulate collagen production and repair skin.
“Including berries in your diet can help support healthy skin and boost collagen production,” explains George.
“It’s rich in antioxidants and vitamin C, which helps protect collagen from damage while supporting collagen synthesis.”
Nuts and seeds
If you’re looking for a way to spice up your breakfast or lunch, adding nuts and seeds to smoothies, oatmeal, or salads is a great option.
“Almonds and walnuts contain zinc, copper and other minerals that aid in collagen production, promote hair growth and support glowing skin from within,” George points out.
“As well as foods that are good for your skin, certain foods can significantly hinder collagen production in the body, impacting skin elasticity, joint health and overall tissue repair.”
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Fish promotes collagen production in the skin
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Foods to avoid
Eating foods high in refined sugars can trigger glycation reactions, in which sugar molecules damage collagen and elastin fibers.
To prevent this, eat foods that contain natural sugars, like fruit, rather than highly processed sugary drinks, snacks, and desserts.
“There’s a lot of talk about ultra-processed foods and how they affect our health, but they’re also a major contributor to fine lines and premature ageing,” George explained.
“These processed foods are high in unhealthy fats and sugars, promote inflammation and speed up the breakdown of collagen, which can result in dull, dry and lackluster skin and hair.”
Similarly, foods high in trans fats, commonly found in fried and processed foods, promote inflammation, inhibit collagen synthesis and prematurely age the skin.
“Excessive alcohol consumption inhibits collagen production by stripping moisture from the skin and preventing the absorption of nutrients essential for collagen formation,” the expert added.
“Finally, inadequate protein intake, particularly of the essential amino acids needed for collagen synthesis, can hinder the body’s ability to effectively repair and maintain connective tissue.”
