Eat Your Way To Healthy Skin
Choosing the right foods like vegetables, protein and whole grain will give you healthier, brighter skin from within!
Collagen is the foundation of healthy skin. It provides the natural support structure that gives skin strength and resilience. It helps our lips stay plump and prevents our cheeks from drooping into jowls. However, as we age, our body’s natural production of collagen decreases. Generally, the first signs of age-related collagen loss are fine lines, which can develop into wrinkles over time. To help combat this decline, here are some collagen-boosting foods you can easily incorporate into your daily diet:
Fish: Omega-3 fatty acids create an ideal environment for collagen production. Find this nutrient in fish such as salmon and black cod. Omega 3 is a natural anti-inflammatory to help acne, rosacea, and other inflammatory skin diseases. The source of omega supplements is crucial as the layer where fish store fat is where mercury can accumulate, so talk to us about safe supplements. We even do Omega level testing to see if you are deficient.
Prunes: As free radicals attack the skin, they break down collagen. To combat free radical damage, eat antioxidant rich prunes. Eat five to six prunes daily for a great health boost. Prunes are also a great source of fiber and regular bowel movements improve overall health. Constipation can increase your risk of varicose veins.
Pineapple: Your body needs an ample amount of the mineral manganese for collagen production, especially when healing wounds. Pineapple is high in manganese and can help you achieve the recommended daily amount of 2.3 milligrams per day. The Bromoline in pineapple reduces swelling and bruising before surgery or injections.
Turkey: contains carnosine, which research suggests may slow down the collagen damaging aging process called cross-linking. Cross-linking makes collagen stiff and less resilient, and accelerates its breakdown. Eat turkey two to three times a week to help your skin snap back into shape. Tryptophan in turkey helps relax you for better sleep.
Oranges: Your body uses Vitamin C to make collagen and elastin, proteins that help keep your skin firm. Get 75-90 milligrams of vitamin C daily for ideal collagen production. Natural sources are better than supplements.
Grapefruit: After age 50, it is recommended that you concentrate on a variety of fruits and vegetables to boost your vitamin C intake. Grapefruit is a great vitamin C-rich alternative to oranges. Ask your doctor, however as some medications can be deactivated by grapefruit.
Shellfish: contains a concentrated amount of copper, an essential mineral the body uses to bind collagen and elastin for strong, healthy skin. Consume 0.9 milligram of copper a day to help boost healthy collagen and elastin production. Copper is important to wound healing.
Tomatoes, red pepper and beets: These red foods are an excellent source of lycopene, an antioxidant that boost skin’s won natural sun protection to help prevent collagen damage resulting from UV exposure. Lycopene is also beneficial for eye health.
In case you missed Dr. Lupo's interview with registered dietitian Molly Kimball,
click here to listen to her FUELED podcast for more tips on Skin + Nutrition!
