Foods That Build Collagen And Elastin To Avoid Wrinkle

Everyone wants to get rid of wrinkles. Do you believe that we can free from wrinkle at the older age? Try to join in women over 40’s facebook group. There are many women with no wrinkles in their over 40-year old! We can do various efforts to reach the goal. We can do it by applying the daily treatment and add anti-wrinkle cream or serum. We can also reach it by consuming foods that build collagen and elastin. Featured picture: Pixabay.

Anatomy Of The Skin, The Role of Collagen and Elastin

Anatomy of the skin. Foods that build collagen and elastin to avoid wrinkle

Picture 1. Anatomy of The Skin ( Credit to Wikimedia.org )

The skin is made up of three layers :

  1. Epidermis, the outermost layer of the skin and protects our body from the environment.  Epidermis thickness varies in different type of skin. It is only  0.05 mm thick on the eyelids and is 1.50 mm thick on the palms and the soles of the feet.
  2. Dermis, the second layer of the skin and the thickest of the three layer ( 1.5 – 4 mm thick ) , it contains collagen and elastin, capillaries (tiny blood vessels) and lymph nodes (immune cell depots), nerve endings, sebaceous glands, sweat glands, hair follicles and a relatively small number of muscle cells. Capillaries are important for oxygenating and nourishing the skin, and lymph nodes are essential for protecting it from invading microorganisms. The dermis is comprised a tight, sturdy mesh of collagen and elastin fibers. Both collagen and elastin are critically important skin proteins: collagen is responsible for the structural support and elastin for skin resilience.
  3. Hypodermis or subcutaneous layer, the innermost layer of the skin is a fatty layer of subcutaneous tissue consisting of a network of fat and collagen cells. The thickness is depended directly upon the diet, area of the body and the gender of the person.This layer is a storage area comprised of adipocytes, cells dedicated to storing fat.

Collagen

It is a hard, insoluble and fibrous protein composed of amino acid glycine, proline, hydroxyproline, and arginine ( credit to  ) that makes up one-third of the protein in the human body, found in the second layer of the skin (dermis). The molecules are bundled together throughout the dermis. Collagen gives the skin its strength and structure and plays a role in the replacement of dead skin cells. Collagen is most commonly found in the skin, bones and connective tissues.  The word “collagen”, meaning glue is from the Greek “kolla”.

Elastin

a protein primarily composed of the amino acid glycine, valine, alanine, and proline. As collagen, it is produced by the connective tissue cells called fibroblasts. Elastin keeps our skin firm and tight.

How Is Wrinkle Forming?

Environmental factors:

  • Smoking accelerates the development of wrinkles because of the reduced blood supply to the skin.
  • Exposure to ultraviolet (UV) light. UV light breaks down the collagen and elastin fibers which form connective tissue in the skin. It causes the skin to become weaker and less flexible and lead forming wrinkles.
  • High sugar consumption. Sugar is the wrinkle makers. Inflammation produces enzymes that break down collagen and elastin, resulting in sagging skin and wrinkles. Digested sugar permanently attaches to the collagen in our skin through a process known as glycation.
  • Alcohol dehydrates the skin, and dry skin is more easy to wrinkle. Choose alcohol-free cosmetics for our daily skin treatment. 

What Kinds Of Foods That Build Collagen And Elastin?

Before read further let us watch the video below:

[VIDEO]

We should know what kind of foods that build collagen and elastin in our skin as described below:

1. CARTILAGE AND BONE BROTH

When we eat cartilage – a firm tissue but is softer and much more flexible than bone –  and bone broth, we are really eating cooked collagen and elastin. Cartilage is made up of a complex matrix that includes elastin, collagen and a ground substance of glycosaminoglycans. Bones contain collagen, minerals, amino acids and other properties. When shimmered slowly for a period of time, these properties are transferred to the broth. Consuming the broth is a powerful way to restore collagen and elastin in our skin and make the wrinkles disappear. Cartilage provides elastin which improves strength and stretches property as in our nose and ear.

When we eat cartilage - a firm tissue but is softer and much more flexible than bone - and bone broth, we are really eating cooked collagen and elastin. Cartilage is made up of a complex matrix that includes elastin, collagen and a ground substance of glycosaminoglycans. Bones contain collagen, minerals, amino acids and other properties. When shimmered slowly for a period of time, these properties are transferred to the broth. Consuming the broth is a powerful way to restore collagen and elastin in our skin and make the wrinkles disappear.Foods that build collagen and elastin.

Picture 2. Bone ( credit to Pixabay )

2. FISH, SEAFOOD AND LEAN, GRASS-FED MEAT

Omega fatty acids also help to create an ideal environment for collagen production. Fish such as salmon and tuna are excellent sources of omega fatty acids. 

Turkey contains a vital skin-friendly protein called carnosine that slows down a cross-linking process in the skin. When a cross-linking process happens, fibers grow into the collagen of the skin making it stiff and inelastic and this is what causes expression lines on our face.

Oyster, squid, lobster, crab, and octopus are kinds of seafood high in copper a mineral that works in conjunction with vitamin C toward the maturation of collagen and the formation of elastin.

 

3. FRUITS AND VEGETABLES

Oxidation of our skin occurs throughout nature. It is mainly caused by the ultraviolet light of the sun exposed to our skin creates free radicals at the skin cellular level. Antioxidants reduce oxidative stress by neutralizing free radicals – unstable atoms that have an unpaired electron in their outermost shell, almost like a knife without a sheath. The antioxidants act to sheath the knife, binding with the unstable electron and stopping it from attacking collagen strand and other cells of the skin’s architecture.

Research from Dr. Ronald Watson at the University of Arizona has found that the antioxidant role of vitamin C in red, yellow and orange foods such as strawberries, rose hips, oranges, sweet potatoes,  and  lemons build up under the skin creating extra UV protection, help to strengthen the body’s ability to manufacture collagen which can help improve our skin’s vibrancy, stop collagen breakdown in its tracks and  utilize the protein effectively, said Torey Armul, MS, RD, LDN, a spokesperson for the Academy of Nutrition and Dietetics  ( credit to surcouf.net ).

Orange and yellow fruits and vegetables like cantaloupe or melon, oranges, squash, sweet potato, carrots, and orange bell peppers also contain carotenoid, antioxidant to keep our skin looking youthful. Raspberries and pomegranates contain ellagic acid, an antioxidant that has been found to reduce collagen breakdown in animal studies.

Orange and yellow fruits and vegetables like oranges, squash, carrots, and orange bell peppers also contain carotenoid, antioxidant to keep our skin looking youthful.

Picture 4. Squash

When we eat cartilage - a firm tissue but is softer and much more flexible than bone - and bone broth, we are really eating cooked collagen and elastin. Cartilage is made up of a complex matrix that includes elastin, collagen and a ground substance of glycosaminoglycans. Bones contain collagen, minerals, amino acids and other properties. When shimmered slowly for a period of time, these properties are transferred to the broth. Consuming the broth is a powerful way to restore collagen and elastin in our skin and make the wrinkles disappear. Foods that build collagen and elastin to avoid wrinkles.

Picture 3. Rosehip ( credit to wikimedia.org )

 

 

 

 

 

 

The presence of lycopene in red fruits and vegetables helps to act as antioxidants, which in turn increases collagen existence.  

Orange and yellow fruits and vegetables like oranges, squash, sweet potato, carrots, and orange bell peppers also contain carotenoid, antioxidant to keep our skin looking youthful. Foods that build collagen and elastin to avoid wrinkles

Picture 5. Sweet potato ( credit to Wikipedia.org)

Dark green vegetables packed with an antioxidant called lutein.  Add dark green leafy veggies such as spinach, cabbage, and kale to our diet every day will boost skin hydration and elasticity, fighting wrinkles. Kale is rich in copper too.

High copper fruits are guavas, pomegranates, litchis, durian, starfruit, kiwi, avocado, blackberries, grape, green olives.

In a study, old mice that drank the Nicotinamide mononucleotide (NMN) supplemented water actually ate more than the control group and gained less weight. Interestingly, the enhanced water did not affect younger mice. NMN supply diminishes as we age. Stock up on tomatoes, avocados, edamame, broccoli,  cucumbers, and cabbage if we want to reverse aging. Avocado also contains copper.

Stock up on tomatoes, avocados, edamame, broccoli, cucumbers, and cabbage if we want to reverse aging. Foods that build collagen and elastin to avoid wrinkles

Picture 6. Edamame ( Picture credit to en.wikipedia.org )

 

 

 

 

 

 

Blue or purple fruits such as prune containing the absolute highest level of antioxidants. Blueberries are a close second.

Blue or purple fruits such as prune containing the absolute highest level of antioxidants. Foods that build collagen and elastin to avoid wrinkles.

Picture 7. Prune ( Picture credit to wikipedia.org)

Dark Chocolate is really good for our skin. In studies in Germany, it was found that after drinking a dark cocoa-packed drink, blood flow to the skin was boosted (meaning it gets higher levels of nutrients and moisture). It also seemed to be more protected against UV damage.

Foods that are rich in sulfur content: green and black olives, fresh cucumbers, and fresh stalks of celery are also important to collagen production.  Working in conjunction with the sulfur, vegetables that are rich in Vitamin A: carrots, fresh cantaloupe, and sweet potatoes also aid in keeping collagen levels high.

Eat rainbow color fruits and vegetable every day is the way to avoid wrinkle. Read more here.

 

Orange and yellow fruits and vegetables like cantiloupe or melon, oranges, squash, sweet potato, carrots, and orange bell peppers also contain carotenoid, antioxidant to keep our skin looking youthful. Foods that build collagen and elastin to avoid wrinkles

Picture 8. Cantaloupe or melon

4. BEAN, NUTS, AND SEEDS

Beans help our body produce a vital anti-aging substance called hyaluronic acid. Eat at least two tablespoons of beans each day. An element known as genistein in soybean products gives their collagen production qualities, as well as helping to block enzymes that tend to break down and age the skin. Soy products have been developed as substitutes for meat products.

Nuts such as cashews, Hazelnuts, walnuts, pine nuts, pistachio nuts, pecans, almonds and Brazil nuts contain healthy amounts of omega fatty acid and high in copper. Peanut is Niacin, vitamin E, and omega-6-rich food.  Copper work in conjunction with vitamin C toward the maturation of collagen and the formation of elastin. Peanuts are as rich in antioxidants as many fruits.

Flaxseed is a major source of the healthy fat omega-3. Skin cells are surrounded by a fatty layer made from this and other fats so, the higher our omega-3 intake the stronger that layer is, and the plumper our skin cells are – which helps disguise lines and wrinkles. Try to have a tablespoon each day.

Flaxseed is a major sources of the healthy fat omega-3. Skin cells are surrounded by a fatty layer made from this and other fats so, the higher our omega-3 intake the stronger that layer is, and the plumper our skin cells are - which helps disguise lines and wrinkles. Try to have a tablespoon each day.

Picture 9. Flaxseeds ( Picture credit to YouTube)

 

 

 

 

 

 

 

5. SPICES

Researchers have found that spices may help prevent sugar sag ( sagging skin because of high sugar consumption ). These spices are cloves, cinnamon, and black pepper which acted to inhibit protein glycation. Clove is a great antioxidant that shows a high score in ORAC testing. Read more about top powerful antioxidants to protect the body cell here

Researches have found that spices may help prevent sugar sag ( sagging skin because of high sugar consumption ). These spices are cloves, cinnamon and black pepper which acted to inhibit protein glycation. Foods that build collagen and elastin to avoid wrinkles.

Picture 10. Clove, cinnamon, and black pepper

6. ALOE VERA

Aloe gel intake significantly improves wrinkles and elasticity in the photoaged human skin, with an increase in collagen production in the photoprotected skin and a decrease in the collagen-degrading MMP-1 gene expression. 

Read more about benefits of aloe vera for the skin here.

Conclusion:

We can provide everything our body needs to minimize wrinkle by eating foods that build collagen and elastin and we will soon begin to see a difference in the quality of our skin tone and improved sense of overall health.

You can find the list of foods to avoid and foods to eat for clear skin in the infographic below:

9 Common Habits That Do a Number on Your Skin
“9 Common Habits That Do a Number on Your Skin” on Health Perch

 

DO YOU WANT TO GIVE YOUR SELF THE NATURAL FACIAL TREATMENTS? Click Here!

 

 

 

 

 

 

84 Replies to “Foods That Build Collagen And Elastin To Avoid Wrinkle”

  1. I found your article most informative and the further I read, the more I understood about the skin and how various outside factors influence it.

    In particular, I didn’t know that a high intake of sugar leads to wrinkles in the skin.  You’ve done such a great job of researching this phenomena and I appreciate you bringing these facts to our attention.

    Also very interesting to read, was what food helps to build up collagen instead of resorting to taking medication.  I am all for natural remedies before chemical drugs.  So your article was a valuable golden nugget of information.

    A bonus was reading about how strawberries, oranges, sweet potato, lemons and pomegranates provide the necessary antioxidants to protect the collagen in our skin.

    Edu

    1. Hi. It was a surprising fact for me too that sugar is the wrinkle maker. I liked eating sweet foods when I was younger. Of course I minimize the sugar consumption now. Eating colorful fruits and vegetables is necessary to get a healthy body. 

  2. Collagen seems to be very popular nowadays. I never tried it before but I’m eating some of the vegetables and fruits you mentioned here, most of all avocado. It’s one of my favorite food. I’m taking notes on the other vegetable you mentioned. We eat aloe vera and make juice from it from our plant at home, but we also put them on our face. What’s interesting in your article is the black pepper. I’ve been putting ground black pepper in most of my dishes. Will that be enough? Well, I haven’t seen any wrinkles in my face yet and I’m 47 now, so maybe it worked.

    1. Hi, Eli. Thank you very much for sharing your healthy habits. I believe that foods play the important role to maintain our health including the skin health. Black pepper antioxidant value (ORAC) is 34053. So it is useful to protect our skin from the harmful effects of the free radicals. You may want to read other powerful antioxidants here: “Antioxidants Values of Foods and Beverages“.

  3. Wow, so much info! I especially found the graphic very insightful. I have to admit I drink a lot of coffee during the day, but for every cup of coffee I also drink one glass of water. Does that help, because I really can’t see myself going to only 2 cups a day…?

    1. Yes generally it is good to drink water after coffee. Coffee is a diuretic drink and so consuming water before or after it would help your body remain hydrated.

  4. This was a really interesting read! I wasn’t expecting you to go so in depth in terms of discussing the actual science behind wrinkles and the chemical makeup of skin. I definitely learnt something new! So, do these tips apply to both genders? I know your blog is aimed mainly at a female audience but I assume these tips are universal, is that right? I’ll definitely try and up my intake of fruits! Thanks for sharing. 

    1. There are structural differences between men’s skin and women’s skin. Androgen (testosterone) stimulation causes an increase in skin thickness. That is why a man’s skin is about 25% thicker than a woman’s. In addition to being thicker, a man’s skin texture is tougher.

      Regardless of age, men have a higher collagen density than women. Because collagen content is directly related to the signs of skin aging, it has been said a woman’s skin is about 15 years older than a man’s of the same age. However, men are less sun savvy than women, meaning they don’t use sunscreens as much. This could help explain why the “15 year” skin age difference is not readily noticed. UV damage from the sun can add years to a man’s skin and negate the benefit of slowed intrinsic aging.

      Eating colorful fruits and vegetables is necessary for men and women. More than 50 different micronutrients needed for human optimum health! The best sources are fruits and vegetables.

  5. I need more natural and healthier sources of collagen. I am afraid of taking up those tablets or powder because they might have some adverse effects on my body.

  6. I am thankful that at 40, my skin still looks pretty darn good and I have very few wrinkles. I guess I’m doing something right and I eat lots of the stuff on your list

  7. Great information! I’m always looking for wrinkle cream, now in can try eating the right foods also. I didn’t know you can eat certain foods to help build collagen.

  8. I don’t mind getting older, but I don’t necessarily want to show that I’m getting older. It’s great to know that I can save myself a wrinkle or two with healthy foods.

  9. Nutrigenetics, nutrigenomics and epigenetics 🙂 – these can help you understand how diet-genetic interactions influence the health and disease. thank you for sharing the information

  10. There are some great tips here! I eat a Japanese diet, so lots of fish and seafood, and coupled with a Korean Skincare routine, I’ve noticed my skin is so much nicer.

  11. I didn’t realize all the great foods that can fight wrinkles! I’ll be putting some of these down on my list, especially dark chocolate. Thanks!

  12. Hello Melani,

    This is a most informative article. I enjoyed to read it very much. I am myself very interested in a healthy way of living. It’s so important to eat nutritious food, sleep well and enough, doing exercises and avoid sugar, smoking and alcohol.

    The challenge is to find the time cooking with fresh food and knowing which cream is really good for your skin. I love chocolate so I’m happy to know that dark chocolat is healthy for your skin. We should avoid milkchocolate, sweets and sugar, but as long I can eat a bit of dark chocolate sometimes, it’s not such a bit sacrifice leaving the unhealthy sweets be.

    Pernilla

  13. Pingback: My Homepage
    1. Everyone want to stay young in every age. I search info related with the efforts to keep healthy and young. Thank you for adding the comment.

  14. I love bone broth and have definitely found that it helps my skin and mood! Thanks for all of these other tips, I will have to try them out on the fine lines forming on my forehead 😉

    1. I have read that Radio Frequency therapy is very effective to overcome wrinkle especially on forehead. I have tried it once and feel comfort during the treatment session and the cost is not too expensive. Thank you for the comment.

  15. It’s amazing how we can control the appearance of wrinkle by really watching out our diet. And I’m sure others will have mentioned too, but it is reassuring that dark chocolate also contributes to our skin’s well being!

  16. Wow its great to know that so many natural foods can help protect against wrinkles. A well balanced diet is definitely the way to go over a quick fix with nasty chemicals, which will end up doing more harm to our bodies. Very informative, thanks for sharing!

  17. You provided a lot of useful information here, well done! I think once women reach a certain age, the skin condition will show up well and since prevention is better than cure, we should always try to slow down the aging process rather than harming our skin and then try to rectify.

  18. Oooh a website dedicated to my favourite subject!, not quiet 40 yet but I’ve always been of the mind that prevention is better than cure, so as it is I kind’ of hoard tips and tricks from different places and people as I continue to plod through life!

    I’m delighted to have come across your website and love that you explain how the different layers of the skin work, this is definitely a ‘must know’ when plotting against lines and wrinkles!

    An excellent post, thank you for sharing.

    Melissa

  19. Really interesting article. I’m only 28 but its never too young to protect ones skin against wrinkles. Thanks for the science lesson- I find when I understand the science to something it always helps me deal with it better. I didn’t know there’s so many natural ways to fight off wrinkles- thanks!

  20. I am always interested in food and nutrition, and learning about collagen. My first website was focused on that. I tried buying collagen powder once, but I did not like it, because it was tasteless.

    Clearly, it is best to eat the right foods that can add collagen and elastin from within. Thanks for sharing all this info on how these foods can benefit our skin.

    What do you think about collagen powder? Do you think that it is a good substitute to take?

  21. I’m a huge fan of bone broth. I make it in my Instant Pot whenever I can and then use it to cook other things. But your post really got me thinking because a couple of years ago I had a shoulder injury. My chiropractor had me take grass fed gelatin and collagen to aid in my recovery. Looking back, I remember thinking my skin looked great. I’ll have to see what else I can work into my diet on a daily basis. Thanks.

  22. I expected you use the natural herb or remedy to reduce wrinkle, but it turns out of my expectation using fruit, fresh produce, and spices. Thank for this sharing.

  23. Wow! This is great information, thank you. I will definitely be making more bone broth this winter (I live in the southern hemisphere). I will also be increasing my fruit and veg intake! I love how you have coloured the words to match them.

  24. Great article and looks like you know exactly what you are talking about. Will bookmark and read it again. thanks for a great informative read.

  25. This is the second article I’ve read about collagen formation today. The first one was in my news feed this morning.

    Your article is much more informative – thank you!

    I have been making bone broth (we call it stock) for my family all my life. Whenever we have a roast that includes bones and connective tissue, I put the leftover bones in the crock pot for 4-8 hours – often overnight. My family loves stock as a basis for soups and stews. It adds a rich mouth feel to these dishes.

    I am fifty-five and I have a lot of sun damage to my skin. Do you think there is a way to reverse some of this through nutrition?

    1. I think so. But not only by consuming good nutritions. I am 46 year old. I will try consuming good nutritions especially bone broth and spices for diminish sugar sag, applying a retinoid acid cream, avocado mask, radio frequency, exercise regularly ( muscle building) and take enough sleep with the light turn off. Many article authors suggest to eat raw fruits and vegetables ( no cooking process ). The bible tell to us that people at that period lived for more than one hundred years. May be because they had not invented fire for cooking yet, lol. Thank you for your info about bone broth. I see many woman have young appearance for their age.

  26. Thanks for an illuminating article. Wow, have just been considering a sugar-free diet. You’ve just given me another reason. I did not know that sugar was a wrinkle maker. Fascinating! At least I can still have dark chocolate. That’s really good news. The broth sounds interesting too. Thanks for this comprehensive list. Bookmarking. 🙂

    1. I have a strong interest to keep my face look young as long as possible and I dig the information from many sources based on my personal questions. Thank you for your positive respon and comment.

  27. This is really good to know, thank you for sharing!
    It’s great to know that there is so many options to help with wrinkles and what to avoid to develop them as quick.

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