Vegetables and fruits that boost the skin's collagen and hyaluronic acid levels are more common and cheaper to buy than you think.
If you want healthy skin, you don't need to look at different creams or lotions on the market.
What we eat can affect our skin. Foods such as carrots, spinach, lemons, ginger, kale, and parsley naturally boost the skin's collagen and hyaluronic acid levels without breaking the bank. Healthy eating leads to a healthy skin and body.
Whether it is collagen or hyaluronic acid, these are two elements that are essential to the good health of our body which in turn improves the appearance of our skin.
Although there are many food supplements containing collagen or hyaluronic acid, let's not forget that some foods are naturally composed of them and allow us to take care of our bodies.
Read on to discover a list of recommended fruits and vegetables to naturally provide collagen and hyaluronic acid to the body!
Table of Contents
Vegetables and fruits that boost the skin's collagen and hyaluronic acid levels: Introduction
How to take good care of your skin?
Keeping your skin healthy and radiant starts with good eating habits.
Like all the other organs of our body, the skin needs nutrients to perform its functions and stay healthy.
The skin is the organ most exposed to external aggressions such as pollution, cold, persistent organic pollutants and heat and should therefore be the object of all your attention and maintained by a regular intake of healthy and natural nutrients.
A simple, effective, and cheap solution is to eat fruits and vegetables. Indeed, they will increase your skin's collagen and hyaluronic acid levels.
Good to know: From the age of 35, the level of collagen and hyaluronic acid decreases, making it essential to provide them through an adapted diet.
Tip: For more information on the role of collagen and hyaluronic acid, check our other post What does collagen and hyaluronic acid do for your skin?
Vegetables and fruits are rich in vitamins and minerals that help fight the skin's aging process. In addition, they are an easy and convenient way to obtain these essential nutrients.
They can be eaten whole or ingested in juice form, depending on your preference.
For example, people who do not consume whole vegetables and fruits can enjoy their benefits by drinking natural juices. It's also an excellent way to fill up on nutrients.
It is preferable to use a juice extractor rather than a centrifuge which has the disadvantage of heating the fruits or vegetables because of its rotation speed, thus reducing a good part of the active principles.
Fruits and vegetables to take good care of your skin
Below is a list of essential foods for healthy skin:
Green beans
This green vegetable is very healthy for your skin because it has anti-aging properties.
It contains hyaluronic acid, which fights skin aging and retains water, thus reducing wrinkles and fine lines. The hyaluronic acid keeps the skin smooth and moist.
Hyaluronic acid is essential in developing healthy skin cells and their migration to the outermost parts of the skin.
The bean also increases collagen synthesis and promotes skin regeneration.
Thanks to the consumption of this vegetable, your joints are healthier, and your skin will be more toned.
Kale
Kale is one of the leafy green veggies that helps fight acne.
It is a food that is considered anti-inflammatory and rich in vitamins and minerals such as C, K, A, E, B1, B2, B3, calcium, iron, beta-carotene, phosphorus, magnesium, copper, omega 6 and omega 3 fatty acids.
The vitamin A in cabbage helps to repair and prevent skin dryness. Omega 3 fatty acids have anti-inflammatory properties.
Omega 6 plays a vital role in brain development. If you have skin problems such as acne, it may be due to a malfunctioning colon or large intestine. Drinking kale juice regularly can stimulate the intestines.
This vegetable also helps the liver get rid of toxins, which in turn, helps to reduce acne.
Ginger
Ginger a food with anti-inflammatory properties that also helps fight the traces of acne by stimulating the immune system to fight the bacteria that cause it.
Ginger is rich in anti-aging antioxidants and potassium, manganese, magnesium, and vitamins B1 and B2.
It is also reupdated to increase libido and relieves migraines.
Pregnant and breastfeeding women are advised not to consume it.
Some people may experience inflammation of the mouth when consuming it.
Parsley
Parsley is a plant rich in vitamin A and vitamin C. It helps maintain a beautiful complexion and eliminates the imperfections due to acne.
In addition, parsley cleans the kidneys, liver, and urinary tract.
This plant also contains large quantities of vitamin K, which improves the skin's elasticity and increases the speed of healing.
The regular consumption of parsley juice, beyond the benefits for the skin, also helps to: fight against bad breath and facilitate digestion. It acts as an antiseptic and anti-inflammatory.
The consumption of parsley should be avoided by pregnant women because it contains active ingredients that can promote abortions.
Although it cleans the kidneys, people with kidney problems should limit its consumption.
Cabbage
Cabbage contains many antioxidants and phytonutrients, which will moisturize the skin and increase its elasticity.
Cabbage leaves relieve all skin problems such as eczema, psoriasis, insect bites, and acne. They are also used to "pump out" infection or inflammation.
Carrots
Carrots are extremely rich in beta-carotene, also called provitamin A.
Beta-carotene is one of the best antioxidants. It prevents aging by reducing cell degeneration. Beta-carotene is good for tissue growth, improved vision, bone, and tooth health.
The vitamin C contained in carrots increases the amount of collagen in the body. It improves the skin's elasticity to prevent wrinkles and reduce the signs of aging.
Carrots are also rich in potassium which helps maintain the body's electrolyte levels, reduces acne, and increases cell growth. Potassium also works to hide scars and dark spots.
The carrot helps the liver get rid of toxins and reduce acne.
Carrot juice can also be applied to relieve sunburns and all other skin problems, including acne. It help tan the complexion.
Tip: To prepare for your vacation and to be able to expose yourself to the sun with a natural shield, consume carrot juice made of carotenoids and benefit from their antioxidant properties.
Tomatoes
Tomatoes are rich in antioxidants called lycopene. It helps reduce the signs of skin aging by acting as a natural sunscreen to protect the skin from UV radiation.
It also increases collagen levels in the skin, which reduces the appearance of wrinkles. Lycopene is also suspected to be an anti-cancer agent.
For men suffering from an enlarged prostate, tomato juice helps reduce the volume of this organ and allows for a certain urinary comfort.
Watercress
Watercress purifies the blood and is rich in sulfur, improving your skin tone. It is also rich in vitamin A.
Watercress helps your liver work better. Its richness in antioxidants is a precious help in the fight against the aging of your skin.
It also contains many nutrients such as vitamin K, vitamin C, B vitamins, beta-carotene, calcium, folic acid, and iodine.
Like parsley, watercress contains vitamin K. Therefore, pregnant women should avoid consuming it to prevent the risk of an unwanted abortion.
Lemon
Lemon belongs to the citrus family and is rich in vitamin C, vitamin B, and citric acid. It purifies the blood, clears the skin, helps the body get rid of toxins, and cleanses the kidneys.
Lemon helps digest lipids and reduces brown spots on the skin, and being low in sugar, is an excellent juice. It increases the volume of bile and helps eliminate toxins from the liver.
Its essential oil is not recommended during the first months of pregnancy. People with stomach problems (such as gastroparesis for example) should not consume lemon either.
Lemon is also considered an anti-cancer food and is said to be more powerful than chemotherapy.
Beet
Beet is one of the most interesting vegetables to keep your skin healthy. It is not only rich in nutrients, but it helps to clean the liver and purify the blood.
Beet is a somewhat strong vegetable, so you need to use only half a beet per juice.
The nutrients in the beet help to fight the signs of aging skin which are potassium, iron, copper, vitamin C, niacin, magnesium, manganese, zinc, folic acid, and calcium.
Good to know: do not consume beets if you have kidney stones.
Soybeans
Soy is composed of isoflavones that increase estrogen levels in the body. Indeed, this process naturally promotes the production of hyaluronic acid.
It is also a source of complete plant-based protein and is full of vitamins and minerals.
Try to include tofu, tempeh, miso, or soy sauce on your daily menu. Eat them in a salad or have them in a vegetable stir-fry.
Spinach
Like other dark leafy vegetables, spinach is rich in vitamin C, which helps increase collagen levels.
The antioxidant properties of spinach fight against those free radicals responsible for premature aging of the skin.
Related post: UV-induced free radical effects on the skin: Skin aging explained
Contrary to popular belief, spinach has a much lower iron content than is commonly believed.
In fact, this high iron content is only due to a transcription error. Apparently, in 1870, a German biochemist was evaluating the nutritional content of spinach, and he wrongly wrote 27 mg instead of 2.7 mg.
Cucumber
Cucumbers are very rich in water and are composed of vitamin C and caffeic acid, two antioxidants that help calm skin irritation and swelling.
This is why cucumber is often placed on swollen eyes after a bad night's sleep.
Cucumber juice improves skin hydration, and thanks to vitamin C, it helps your skin maintain a youthful appearance.
Vegetables and fruits that boost the skin's collagen and hyaluronic acid levels: Conclusion
As soon as the first signs of aging appear on our faces, we tend to rush to anti-aging cosmetic products.
However, diet plays an essential role and can also help slow down skin aging. It is useless to buy cosmetics to increase collagen and hyaluronic acid in the skin without adjusting our eating habits.
Indeed, consuming fruits and vegetables, whole or in juice, will help you protect your skin and give it a glowing complexion.
Thanks to a healthy and balanced diet, your skin will be healthy. Still, it is possible to go further by adding some of these fruits and vegetables that will "boost" the primary effect.
So the more you opt for a healthy and balanced diet, the healthier your skin!