Aging is inevitable, but that doesn’t mean your skin has to lose its luster. What you eat plays a big part in how your skin looks and feels. The fact is, by including a handful of foods that boost collagen and elastin production, you can actually restore skin firmness, reduce wrinkles and support elasticity, while making your skin look radiant.
Collagen provides the structure of your skin and elastin helps it to snap back. Collectively they help keep the skin firm and smooth and youthful. But production wanes with age. The good news is that you can reverse these changes with your diet. Read on to discover the best ways to feed your skin from within.
Why Focus on Foods That Boost Collagen and Elastin Production?
You have new skin all the time. It requires the right nutrients to do so effectively — proteins like collagen and elastin, in particular. These are what provide your skin with strength and the ability to stretch.
We produce fewer as we age. The good news? Some of the foods even contain the raw materials our bodies use to make the neurotransmitters. Not mention antioxidants, vitamins and minerals for protecting against UV-damage, pollution and stress.
How Your Diet Affects Collagen and Elastin Production
No cream has ever rivaled the power of nutrient-dense eating. Good foods will work from the inside to out by eating foods that are rich in all of the essential amino acids, vitamin C and minerals (like zinc) necessary to create and maintain a harmonious protein credit.
Good Foods for Your Skin will work from the inside to out by eating foods that are rich in all of the essential amino acids, vitamin C, zinc and minerals necessary to build and maintain a harmonious skin proteins.
Additionally, some plant-based ingredients can offer protection against the degradation of collagen and elastin due to free radicals and environmental stress. That’s why strategic eating is so important.
Animal-Based Foods That Boost Collagen and Elastin Production
Some of the foods that do have natural collagen in them are animal-derived, or help your body produce collagen on their own. These are great for the more aggressive addressment of aging.
Bone Broth: Collagen in Liquid Form
Collagen in the Diet Bone broth is one of the most concentrated dietary sources of collagen. It is made by simmering animal bones and connective tissue, which leeches collagen, gelatin and minerals such as magnesium and calcium from the bones and tissue.
Sip it hot, or use it as a base for soups and stews. And by the way, a ladleful of apple cider vinegar in the pot when you’re cooking draws out additional nutrients.
Fatty Fish: Omega-3s and Marine Collagen
Salmon, mackerel and sardines are sit with a wealth of omega-3 fatty acids and marine collagen especially in the skin. It’s those nutrients that fight inflammation in the body and guard against the loss of collagen.
Eating fatty fish two to three times a week may help improve the structure and hydration of your skin.
Egg Whites: A Proline-Rich Powerhouse
While egg whites themselves don’t actually contain collagen, they are highly concentrated in proline — an amino your body uses to produce collagen. They are also naturally low in calories and high in protein, so are a great option for breakfast or snacking.
Plant-Based Foods That Boost Collagen and Elastin Production
You don’t have to eat meat for healthy skin. Many plant-based foods support the production of collagen and elastin and help preserve the integrity of what you have.
Citrus Fruits: Vitamin C for Collagen Synthesis
Oranges, lemons, and grapefruits are full of vitamin C — an important nutrient in the formation of collagen. It also triggers the immune system and helps prevent oxidative stress, which can wear down elastin fibers.
Consider beginning your day with warm lemon water and adding orange slices to your salad.
Soy Products: Genistein for Skin Firmness
One of the soy isoflavones being researched is genistein, which has been studied for its ability to increase skin firmness.
Soy-Soy contains genistein, a plant derivative that helps boost collagen production, and slows enzymes that eat away at elastin . “Tofu, tempeh, and edamame are all great options.
Incorporate soy based foods in stir-fries, salads, or soups to ensure a constant stream of the skin-protective compound.
Dark Leafy Greens: Chlorophyll and Skin Defense
Not only will the chlorophyll help purify your blood, it will also defend your skin.
Chlorophyll-rich spinach, kale, and Swiss chard help elevate your procollagen levels. They’re also packed with vitamins A and C, iron and fiber—all good for your skin and overall well-being.
Blend them into smoothies or sauté them with garlic and olive oil for a tasty side dish.
Essential Nutrients That Support Collagen and Elastin Production
In addition to the types of food you’re eating, here are the specific nutrients your skin requires in order to produce and support collagen and elastin production:
- Vitamin C: Connects collagen fibers and is found in citrus, bell peppers, berries.
- Zinc – Focus on repairing the skin; nuts, seeds, lentils are all high in zinc.
- Copper – Assists in the formation of collagen; bolster your intake with shellfish, nuts and seeds.
- Glycine, Proline and Lysine – These are amino acids that are found in eggs, dairy, legumes and meat.
By munching on a variety of whole foods, you give your body the building blocks it needs for radiant skin.
7-Day Meal Plan with Foods That Boost Collagen and Elastin Production
Below is a basic weekly plan that includes meals full of skin-supporting nutrients:
Day 1
- Breakfast: Bowl of Greek yogurt with strawberries and sunflower seeds
- Lunch: Salmon salad with slices of orange
- Dinner: Quinoa and greens soup in broth
Day 2
- Breakfast: Scrambled spinach with egg white
- Lunch: Edamame and tofu in a stir fry
- Dinner: Grilled sardines with sautéed kale
Day 3
- Morning Meal: Smoothie with Citrus, Spinach, and Soy Milk
- Lunch -Lentil soup (it’s made with a bone broth base)
- Dinner: Bowl of chicken and broccoli topped with pumpkin seeds
Day 4
- Breakfast: Cottage cheese, kiwi an tbsp of chia seeds
- Lunch: Tofu salad with red peppers and greens
- Dinner: Grilled shrimp on a bed of dark leafy greens
Day 5
- Breakfast: Porridge with berries and linseed
- Lunch : Wrap turkey with avocado and tomatoes
- Dinner: Risotto of bone broth and spinach
Day 6
- Breakfast Tofu scramble with turmeric and lemon
- Lunch: A mixed green salad with sardines
- Dinner: Stir-fried tempeh and Swiss chard
Day 7
- Dinner: a bowl of soy yogurt with sliced mango and almonds
- Lunch: A bowl of roasted veggies and quinoa
- Dinner: Wild caught salmon with steamed greens
Lifestyle Tips to Protect Collagen and Elastin Naturally
Beyond consuming foods that will help boost natural collagen and elastin production, there are also daily habits that can either help or hinder your skin in its ability to maintain and protect its own resiliency. Here are some key tips:
- Apply sunscreen every day – the UV-rays break down collagen and elastin.
- Do not smoke – Cigarettes impede your blood circulation and accelerate the aging process.
- Restrict sugar and alcohol – Both will break down your collagen.
- Keep Hydrated Every kind of mama should stay hydrated – Hydration is the key to plumping of that skin and maintaining its elasticity.
- Get enough sleep — Your skin rejuvenates itself while you’re sleeping.
These strategies amplify the benefits of your skin-friendly diet.
FAQ: Collagen and Elastin Production
Can collagen and elastin production be induced by collagen and/or elastin in skincare products?
Absolutely. Plant-based diets lack direct sources of collagen, but they supply every nutrient needed in order to encourage the body to produce its own. Your body synthesizes collagen internally using vitamin C, zinc, copper and amino acids found in legumes, seeds, leafy greens and soy products.
When will I notice the impact of eating food high in collagen and elastin production?
After 4 to 6 weeks most people will see an improvement in hydration and texture. More permanent changes, like firmer skin and fewer fine lines, usually emerge after eight to 12 weeks with consistent diet and lifestyle support.
Final Thoughts
You don’t have to spend the big bucks to revitalize your skin. When you eat the right food, you can actually promote your body‘s own production of collagen and elastin, providing your skin with the structure and elasticity it deserves.
Get these foods that boost collagen and elastin production today, and let your skin be a mirror to your inner health and beauty.