14 Superfoods That Boost Collagen for Youthful Skin

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        14 Superfoods That Boost Collagen for Youthful Skin
    Eat your way to younger-looking skin with these delicious foods.
By Leah GrothMay 30, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback

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By Leah GrothMay 30, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
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Skincare products and aesthetic treatments can help you look younger – but so can the right diet. “Maintaining youthful skin is important for overall health and confidence. Your skin, being the biggest organ, benefits significantly from a diet rich in collagen-boosting superfoods,” explains Eoin Dillon, certified personal trainer and founder of CRYOGEN, a brand specializing in longevity supplements dedicated to crafting nutritionist-approved products that redefine the aging experience. Here are 14 superfoods to help boost collagen production from a male perspective.
Bone Broth
Shutterstock
There is a reason so many celebrities sip on bone broth. “It is high in natural collagen,” says Dillon. “It supports skin elasticity and hydration.” Fun fact: “Plants don’t have collagen, so there’s no such thing as a vegan collagen,” he explains.
Salmon
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Salmon is another great collagen-building food. “It is rich in omega-3 fatty acids, which help maintain skin's lipid barrier, keeping it hydrated and plump,” says Dillon.
Citrus
Shutterstock
Citrus fruits encourage collagen growth, says Dillon. “Oranges, lemons, and grapefruits are high in vitamin C, crucial for collagen synthesis and skin repair,” he explains. “Fresh fruit and vegetables containing vitamin C work best.”
Berries
Shutterstock
Amp up your berry intake for collagen growth. “Blueberries, strawberries, and raspberries contain antioxidants that protect collagen from damage,” explains Dillon.
Leafy Greens
Shutterstock
Get in your leafy greens. “Spinach, kale, and Swiss chard are rich in vitamins A and C, which boost collagen production,” says Dillon.
RELATED:  This Is Exactly How to Lose Body Fat This Year
Eggs
Shutterstock
Eggs are another great collagen-building food. “They provide amino acids like proline and glycine, essential for collagen formation,” says Dillon.
Tomatoes
Shutterstock
Throw some tomatoes on your salad. They are “high in lycopene, an antioxidant that protects skin from sun damage and supports collagen production,” says Dillon.
Nuts and Seeds
Shutterstock
Nuts and seeds make a great snack for collagen growth. “Almonds, walnuts, and chia seeds contain vitamin E and omega-3 fatty acids, which support skin health,” says Dillon.
RELATED: 15 Delicious Foods That Are Healthier and Cheaper Than Fast Food
Avocado
Shutterstock
Avocado is the gift that keeps on giving when it comes to health benefits. “It is packed with healthy fats and vitamin E, which moisturize and protect skin,” says Dillon.
Garlic
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Add garlic to your salad dressing, pasta sauce, or stir fry for skin benefits. “Contains sulfur, which helps synthesize collagen, and taurine, which rebuilds damaged collagen fibers,” he explains.
Bell Peppers
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Bell peppers are a great collagen-building veggie. “They are rich in vitamin C and capsaicin, which can help reduce signs of aging,” says Dillon.
RELATED:11 Tips for Successful Weight Loss That Lasts
Carrots
Shutterstock
Carrots are another piece of produce that offers skin benefits. “They are high in vitamin A, which restores and regenerates damaged collagen,” says Dillon.
Soy Products
Shutterstock
Soy products are surprisingly good for your skin. “Soy milk and tofu contain genistein, an antioxidant that promotes collagen production,” says Dillon.
Green Tea
Shutterstock
Consider swapping out a cup of coffee with green tea. “It contains catechins, which help prevent collagen breakdown and improve skin elasticity,” says Dillon.
RELATED:15 Reasons Why You Can’t Lose Weight
Supplements
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“In addition to these superfoods, supplements like CRYOGEN collagen peptides can work from head to toe, reaching even the hard-to-reach areas,” says Dillon about his supplement company. “These peptides are hydrolyzed for better absorption, supporting skin health, reducing wrinkles, and improving overall skin texture and firmness. Integrating both dietary and supplemental collagen can help maintain youthful, resilient skin.”
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Nutrition & Diet
        14 Superfoods That Boost Collagen for Youthful Skin
    

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By Leah GrothMay 30, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Skincare products and aesthetic treatments can help you look younger – but so can the right diet. “Maintaining youthful skin is important for overall health and confidence. Your skin, being the biggest organ, benefits significantly from a diet rich in collagen-boosting superfoods,” explains Eoin Dillon, certified personal trainer and founder of CRYOGEN, a brand specializing in longevity supplements dedicated to crafting nutritionist-approved products that redefine the aging experience. Here are 14 superfoods to help boost collagen production from a male perspective.
Bone Broth
Shutterstock
There is a reason so many celebrities sip on bone broth. “It is high in natural collagen,” says Dillon. “It supports skin elasticity and hydration.” Fun fact: “Plants don’t have collagen, so there’s no such thing as a vegan collagen,” he explains.
Salmon
Shutterstock
Salmon is another great collagen-building food. “It is rich in omega-3 fatty acids, which help maintain skin's lipid barrier, keeping it hydrated and plump,” says Dillon.
Citrus
Shutterstock
Citrus fruits encourage collagen growth, says Dillon. “Oranges, lemons, and grapefruits are high in vitamin C, crucial for collagen synthesis and skin repair,” he explains. “Fresh fruit and vegetables containing vitamin C work best.”
Berries
Shutterstock
Amp up your berry intake for collagen growth. “Blueberries, strawberries, and raspberries contain antioxidants that protect collagen from damage,” explains Dillon.
Leafy Greens
Shutterstock
Get in your leafy greens. “Spinach, kale, and Swiss chard are rich in vitamins A and C, which boost collagen production,” says Dillon.
RELATED:  This Is Exactly How to Lose Body Fat This Year
Eggs
Shutterstock
Eggs are another great collagen-building food. “They provide amino acids like proline and glycine, essential for collagen formation,” says Dillon.
Tomatoes
Shutterstock
Throw some tomatoes on your salad. They are “high in lycopene, an antioxidant that protects skin from sun damage and supports collagen production,” says Dillon.
Nuts and Seeds
Shutterstock
Nuts and seeds make a great snack for collagen growth. “Almonds, walnuts, and chia seeds contain vitamin E and omega-3 fatty acids, which support skin health,” says Dillon.
RELATED: 15 Delicious Foods That Are Healthier and Cheaper Than Fast Food
Avocado
Shutterstock
Avocado is the gift that keeps on giving when it comes to health benefits. “It is packed with healthy fats and vitamin E, which moisturize and protect skin,” says Dillon.
Garlic
Shutterstock
Add garlic to your salad dressing, pasta sauce, or stir fry for skin benefits. “Contains sulfur, which helps synthesize collagen, and taurine, which rebuilds damaged collagen fibers,” he explains.
Bell Peppers
Shutterstock
Bell peppers are a great collagen-building veggie. “They are rich in vitamin C and capsaicin, which can help reduce signs of aging,” says Dillon.
RELATED:11 Tips for Successful Weight Loss That Lasts
Carrots
Shutterstock
Carrots are another piece of produce that offers skin benefits. “They are high in vitamin A, which restores and regenerates damaged collagen,” says Dillon.
Soy Products
Shutterstock
Soy products are surprisingly good for your skin. “Soy milk and tofu contain genistein, an antioxidant that promotes collagen production,” says Dillon.
Green Tea
Shutterstock
Consider swapping out a cup of coffee with green tea. “It contains catechins, which help prevent collagen breakdown and improve skin elasticity,” says Dillon.
RELATED:15 Reasons Why You Can’t Lose Weight
Supplements
Shutterstock
“In addition to these superfoods, supplements like CRYOGEN collagen peptides can work from head to toe, reaching even the hard-to-reach areas,” says Dillon about his supplement company. “These peptides are hydrolyzed for better absorption, supporting skin health, reducing wrinkles, and improving overall skin texture and firmness. Integrating both dietary and supplemental collagen can help maintain youthful, resilient skin.”
💪🔥Body Booster: Eggs provide amino acids like proline and glycine, essential for collagen formation,

        
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Nutrition & Diet
        10 Anti-Aging Foods for Younger-Looking Skin You Should Eat Every Day
    

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By Leah GrothSep 26, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Do you want to eat your way to healthy skin? You can, explains Eoin Dillon, certified personal trainer and founder of CRYOGEN, a brand specializing in longevity supplements, dedicated to crafting nutritionist-approved products that redefine the aging experience. “Here’s my list of 10 anti-aging foods that promote younger-looking skin by supporting gut health, elasticity, collagen production, and healthy blood flow for that radiant glow,” he says. “Incorporating these foods daily can greatly benefit your skin's appearance and overall health.”
Avocados
Shutterstock
Avocados are a great beauty food, as they are “rich in healthy fats, especially monounsaturated fats, which keep skin hydrated and smooth,” explains Dillon. “Lipids (also known as fat) is what essentially keeps our skin plump. Avocados also contain vitamin E and C, which are essential for collagen production and skin elasticity.”
Berries (Blueberries, Strawberries, Blackberries)
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Berries – including blueberries, strawberries, and blackberries – are packed with antioxidants, “especially vitamin C, which helps in collagen formation. Their fiber content also promotes a healthy gut, supporting overall skin health,” says Dillon.
Bone Broth
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Sip your bone broth, encourages Dillon. “It contains collagen, which is essential for skin elasticity and reducing wrinkles,” he says. “It also promotes gut health, enhancing nutrient absorption, which impacts skin vitality and works from head to toe. Ingesting your skin care is a top tip for the future!”
Fatty Fish (Salmon, Mackerel, Sardines)
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Fatty Fish, including salmon, mackerel, and sardines, are high in omega-3 fatty acids that reduce inflammation and maintain skin elasticity. “Omega-3s also enhance blood circulation, giving your skin a healthy glow,” says Dillon.
Leafy Greens (Spinach, Kale) and Broccoli Sprouts
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Eat your greens! Leafy greens, including spinach and kale, are “loaded with vitamins A, C, and K, as well as antioxidants that protect the skin from aging and boost collagen production. They also promote gut health due to their high fiber content,” says Dillon. “Adding leafy greens to smoothies is a great way to benefit from the raw nutrients and aid in absorption.” Broccoli Sprouts, young sprouts of broccoli “can contain up to 100 times more sulforaphane than mature broccoli,” he reveals. “Sulforaphane is a powerful antioxidant known for its anti-inflammatory, detoxifying, and protective effects against UV damage. Consuming broccoli sprouts regularly can provide a potent dose of this compound, supporting skin health and overall wellness.
To maximize sulforaphane effects, it's best to eat broccoli sprouts raw or lightly steamed, as excessive heat can reduce the sulforaphane content.”
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Walnuts
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Walnuts are another great beauty food. “Rich in omega-3 fatty acids and vitamin E, which support skin barrier function and hydration. The fiber content is also great for gut health, keeping skin clear and glowing,” he says.
Sweet Potatoes
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Sweet Potatoes are “high in beta-carotene, which converts into vitamin A in the body,” says Dillon. “This nutrient aids in skin cell turnover and collagen maintenance, resulting in a more youthful complexion.”
Tomatoes
Shutterstock
Tomatoes are also great for your skin because they are full of lycopene, “an antioxidant that protects the skin from sun damage and enhances collagen synthesis,” says Dillon. “They also improve circulation, contributing to a healthy, glowing complexion.”
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Yogurt and Fermented Foods (Kefir, Kimchi, Sauerkraut)
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Yogurt and fermented foods (kefir, kimchi, sauerkraut) “are rich in probiotics that balance gut bacteria, which in turn promotes clearer, healthier skin. A healthy gut is linked to less inflammation and better nutrient absorption, benefiting skin appearance,” he says.
Dark Chocolate
Shutterstock
Dark Chocolate (70% or higher cocoa) is a great sweet treat that offers skin benefits because it is full of flavonoids, “which improve blood flow and hydration in the skin,” says Dillon. “It also boosts elasticity, giving your skin that youthful glow, while its antioxidants fight aging from within… combined with walnuts is a great skin treat!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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By Leah SuzanneApr 02, 2025
Leah Suzanne
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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
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The bad news? There is no such thing as a fountain of youth. The good? There are foods you can eat to improve longevity. “Our skin reflects our overall health, and diet plays a massive role. The combination of the antioxidant effect manifests in improving the cell barrier, increased collagen production, and the enhancement of the natural oils in the skin, reflected in vibrant, youthful, and luminous skin and a reduction of fine lines and wrinkles. When skin is unhealthy, these are much more visible,” explainsMelanie Abeyta, Aesthetic Nurse Practitioner, Longevity Coach, and Owner of Harmony Aesthetics Center. She recommends focusing on an anti-inflammatory-based diet with lots of fresh fruit, water, and probiotics, which can help balance your gut, affecting your skin. “Incorporating these foods into your diet should be easy, and a variety of at least four of these foods, if not more, should be eaten daily,” she says. 

            
                Almond Milk 
            
            
        ShutterstockAlmond milk is an excellent source of vitamin E, a known antioxidant. “Antioxidants protect cells from damage caused by free radicals which can often cause irreversible damage to the skin because it contributes to collagen and elastin depletion,” says Abeyta. Collagen and elastin are essential substances that give the skin elasticity and firmness. “The collagen and elastin supply of the skin is depleted after prolonged exposure to free radicals. As you age, your body cannot replenish the depleted supply; this is the primary cause of wrinkles, fine lines, and other skin blemishes. Vitamin E, present in almond milk, protects the skin from the harmful effects of free radicals and this makes the skin healthy and younger-looking.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Avocado
            
            
        Shutterstock“Avocado is great because it contains Vitamins C and E and essential fatty acids that decrease inflammation and redness and improve fine lines and wrinkles. It also contains antioxidants that are important to prevent UV damage and help shed dead skin cells on the skin's surface,” she continues. 

            
                Blueberries
            
            
        ShutterstockBlueberries are high in Vitamins A and C, which have a high antioxidant content to help protect the skin from sun damage. “Vitamin A is a precursor to retinol and has a strong antioxidant and anti-aging effect,” says Abeyta.

            
                Carrots
            
            
        ​VegetablesShutterstockCarrots are not only good for your eyes but are also excellent for smooth skin, says Abeyta. “Carotenoids, found in carrots, are your protection from everyday pollutants and will prevent wrinkles. The beta carotene in carrots is a skin-friendly nutrient converted to vitamin A inside the body and can protect your skin from the sun’s harmful rays. It also helps repair skin tissues while protecting the skin from harmful radiation,” she explains.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Coconut
            
            
        Shutterstock“Coconut is not only highly nutritious and rich in fiber, vitamins, and minerals, but it also helps support the natural chemical balance of the skin to help prevent wrinkles and functions as a protective antioxidant,” says Abeyta. “It's also great for hydrating both skin and hair and helps prevent dehydration when taken by mouth, as it contains loads of electrolytes. Coconut also helps control dandruff.”

            
                Cucumber
            
            
        ShutterstockCucumber is a natural anti-inflammatory vegetable that can calm and soothe skin. “Plus, it is loaded with antioxidants and nutrients such as vitamin C and folic acid, which help reduce swelling and puffiness,” she adds. “Vitamin C helps stimulate new cell growth, and folic acid helps fight environmental toxins that can make your skin look tired or age prematurely. When combined, these help your skin look firmer and healthier. Cucumber can also help reduce breakouts as it can help cleanse the skin and tighten pores.” 

            
                Green Tea 
            
            
        ShutterstockGreen Tea is high in antioxidants, such as Vitamin C, and has anti-aging benefits that help fight free radicals to protect your skin from environmental stressors that can damage and age it. “It also contains Vitamin A, which is known to help improve the skin’s texture, and Vitamin B, which helps reduce redness. Plus, it has soothing properties and will help brighten the skin,” Abeyta explains. 
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Nuts
            
            
        ​NutsShutterstockNuts such as walnuts and almonds not only help strengthen the skin cell barrier but also the natural oil barrier of the skin, which ultimately helps prevent sun damage. “Because they contain antioxidants, vitamins, and healthy fats, they will help reduce the appearance of fine lines and wrinkles and skin pigmentation while improving the overall appearance of the skin,” she explains. 

            
                Olive Oil
            
            
        ShutterstockOlive oil contains four major antioxidants, which allow it to work as a cleanser and moisturizer. “Among these antioxidants are Vitamins A and E. Vitamin E has anti-aging benefits because it helps restore skin elasticity, reducing wrinkles,” Abeyta maintains. 

            
                Pumpkin
            
            
        ShutterstockPumpkin is loaded with beta-carotene, a powerful antioxidant. “This converts to Vitamin A which helps prevent wrinkles and keep your skin youthful and moisturized. This is the perfect food if you are experiencing dry skin. Pumpkin is also loaded with Vitamin C, another antioxidant that protects collagen and boosts our immune systems,” says the expert. 

            
                Spinach
            
            
        ShutterstockSpinach is high in Vitamin C, which is essential for collagen production, and Vitamin A, which is vital for combatting inflammation and promoting cell turnover, which is essential for anti-aging. “Spinach is also rich in beta-carotene, which allows proper moisture retention in the skin to help fight wrinkles while removing dead skin cells for healthier, brighter skin,” Abeyta maintains. 
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                Sweet Potatoes
            
            
        ​Sweet PotatoesShutterstock“Sweet potatoes contain 200% of the recommended daily value of Vitamin A, which helps promote the growth of new skin cells and increases the rate at which this happens, leaving you with vibrant skin,” says Abeyta. Also, from one sweet potato, you’ll get three grams of fiber, which keeps your digestive tract healthy. “A functioning digestive tract can help keep breakouts to a minimum.”

            
                Tomatoes
            
            
        ShutterstockTomatoes are rich in vitamins A, B, C, K, alpha and beta-carotene, lutein, and lycopene. “Lycopene is especially beneficial because it’s a carotenoid with a powerful anti-cancer effect. These are all great antioxidants that help the skin maintain healthy collagen and reduce the risk of skin damage,” she claims. 

            
                Turmeric
            
            
        Shutterstock“Turmeric has brightening and anti-inflammatory properties, which help with melasma and inflamed acne. It will also help soothe and even out the skin, boost collagen production, and help with hyperpigmentation. Because it contains curcumin, a potent antioxidant, it will help neutralize free radicals that damage skin cells and contribute to aging,” Abeyta tells us. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        12 Anti-Aging Foods to Boost Longevity
    

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By Leah SuzanneApr 09, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
We all know that fried, fatty, and ultraprocessed foods aren’t exactly good for aging. But did you know that eating certain foods can help you look younger? Body Network chatted with Heather Snead, Live Conscious Expert and Nutritionist, asking her about foods that are basically the equivalent of the fountain of youth. Here are 12 anti-aging foods to boost longevity, according to Snead. 

            
                Berries (Blueberries, Strawberries, Raspberries)
            
            
        31. Strawberries: 32 caloriesShutterstockThe first food she recommends? Berries, specifically blueberries, strawberries, and raspberries. Why? “They are packed with antioxidants, like anthocyanins, which combat free radicals and protect against cellular damage,” she says.
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                Leafy Greens (Bok Choy, Kale)
            
            
        ShutterstockShe also recommends leafy greens including boke choy and kale. “Rich in vitamins A, C, and K, as well as antioxidants, which support skin elasticity and hydration. Bok choy, in particular, is a good source of vitamin C,” she says. 

            
                Avocado
            
            
        ShutterstockAvocado is packed with health fats. “Contains healthy monounsaturated fats and vitamin E, which nourish and hydrate the skin,” she says.

            
                Fatty Fish (Salmon, Mackerel)
            
            
        ShutterstockAnother must-eat? Fatty fish like salmon and mackerel. “High in omega-3 fatty acids, which reduce inflammation and support skin health,” she says.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Nuts and Seeds (Almonds, Walnuts, Flaxseeds):
            
            
        ​Prebiotic Foods: FlaxseedsShutterstockWhat should you snack on? Nuts and seeds, including almonds, walnuts, and flaxseeds. “Provide vitamin E, healthy fats, and antioxidants, which protect against sun damage and promote skin repair,” she says. 

            
                Olive Oil
            
            
        ​ 1. Extra Virgin Olive OilShutterstockOlive oil is also beneficial. “Rich in antioxidants and healthy monounsaturated fats, which hydrate the skin and reduce inflammation,” she says.

            
                Green Tea
            
            
        ShutterstockIf you need a boost of caffeine, sip on some green tea, which has anti-aging properties. “Contains polyphenols, which protect against sun damage and improve skin elasticity,” she says.

            
                Tomatoes
            
            
        ShutterstockAdd some tomatoes to your salad. “Rich in lycopene, an antioxidant that protects against sun damage and improves skin texture,” she says.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Pomegranates
            
            
        ShutterstockPomegranate is a great fruit for anti-aging. “Rich in antioxidants, particularly punicalagin, which may help protect against sun damage and promote collagen production,” she says.

            
                Sweet Potatoes/Yams
            
            
        ShutterstockWhen it comes to carbs, sweet potatoes and yams are great for anti-aging. “Rich in beta-carotene, which converts to vitamin A and promotes skin cell turnover. They also provide vitamin C and other antioxidants,” she says.

            
                Citrus Fruits (Oranges, Lemons)
            
            
        ​OrangesShutterstockAnother great type of fruit for longevity? Citrus, specifically oranges or lemons. “High in vitamin C, which is essential for collagen production and skin radiance,” she writes.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                Mushrooms
            
            
        14. Mushrooms: 22 caloriesShutterstockLast on her list? Mushrooms “rich in antioxidants, polysaccharides, and anti-inflammatory compounds that help combat oxidative stress, support collagen production, boost immune function, and promote brain health—key factors in slowing the aging process,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        These 12  “Fountain of Youth” Foods Will Help You Look Younger
    

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By Lori HartOct 07, 2024
Lori Hart
Anti-Aging Skincare Pioneer and Frequency Technology Expert
Lori Hart is a renowned pioneer in the anti-aging skincare industry and an expert in frequency technology.
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When it comes to achieving youthful, radiant skin, what you put in your body is just as important as the products and makeup you use. Certain foods contain powerful antioxidants, vitamins, and minerals that can slow down the aging process, boost collagen production, and promote glowing skin and a healthy body. Our skin is the largest organ in our body. As an anti-aging skin care and frequency technology expert, I remind my clients that incorporating these foods and eliminating others can have a lasting effect on how you look and feel. Below are the top anti-aging foods you should eat for lasting health and beauty. Although it might not be possible to eat all these foods every day, being aware of what your body likes and needs is very important.
Avocados
Shutterstock
Avocados are rich in healthy fats, particularly monounsaturated fats which help keep your skin hydrated and supple. They also contain vitamin E which is a powerful antioxidant that protects your skin from oxidative damage, which is one of the main contributors to aging. Try including them in salads, blending them in smoothies, and in fact there are a lot of healthy desserts that are being made with avocados. And, they are delicious.
Blueberries
Shutterstock
Blueberries are packed with fiber, vitamin C, vitamin K, manganese, and potassium. They are low in sodium and have virtually no fat. They also help reduce chronic disease, improve cholesterol levels and heart health, and reduce high blood pressure. You can eat them directly as a snack or add them to your breakfast or in your smoothies.
RELATED:I Dropped From a Size 10 to a 4 by Eating These 10 Foods
Salmon or Fatty Fish
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Fatty fish is an excellent source of omega-3 fatty acids, which are known to reduce inflammation and keep the skin moist. Omega 3 also supports the skin’s lipid barrier, protecting it from damage caused by sun exposure and environmental pollutants. Eat broiled, baked, or pan-seared fish at least twice a week. Salmon specifically contains a carotenoid antioxidant called astaxanthin. It is high in protein, which is important to improve skin elasticity and hydration.  It is also high in selenium. This mineral and antioxidant plays a role in DNA synthesis and repair.
Leafy Greens
Shutterstock
Vegetables like spinach, kale and swiss chard are loaded with essential vitamins like A, C, E and L, which work together to improve skin texture, reduce wrinkles and brighten your complexion. Vitamin K also helps reduce dark circles under your eyes. You can incorporate them into salads, soups or smoothies for an antioxidant boost.
Dark Chocolate
Shutterstock
Dark chocolate, containing at least 70% cacao, has been associated with a lower risk of heart disease and hypertension, and lower blood pressure. It contains flavonoids, which have various health effects, like reducing inflammation and keeping your blood vessels flexible. It has even been proven to slow down the aging process itself.  It can even improve skin aging. Plus it is delicious.
Nuts
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Nuts – especially walnuts – walnuts are a great source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which helps retain moisture in the skin. They also contain vitamin E and zinc, both of which are essential for maintaining healthy, glowing skin.  Nuts also protect the brain against Alzheimer’s disease and improve cognitive function. They have also been associated with less insulin resistance and reduced risk of type 2 diabetes, hypertension, and even colon cancer. Enjoy a handful of nuts as a snack, or add them to salads.
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Olive Oil
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Olive oil is high in monounsaturated fats and antioxidants, particularly vitamin E, which nourishes the skin from the inside out. It also contains squalene, a compound that keeps the skin hydrated and reduces the appearance of fine lines. Use extra virgin olive oil as a base for salad dressings or drizzle it over cooked vegetables for a healthy skin boost.
Apples
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Apples contain various substances that can reduce the risk of asthma by reducing inflammation, heart disease, Alzheimer’s, and even cancer. The health effects of apples can improve the health of the blood vessels, immune cells, brain cells, and even the microbiome.
Green Tea
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Green tea is rich in polyphenols, especially catechins, which protect the skin from oxidative stress and improve its elasticity. Drinking green tea regularly can also reduce redness and inflammation, promoting an even skin tone.
RELATED:Tarah Schulte in 2-Piece Workout Gear Reveals How to Lose 20 Pounds in 4 Months with 9 Easy Habits
Sweet Potatoes
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Rich in beta-carotene, sweet potatoes convert to vitamin A in the body, helping to promote cell turnover and improve skin tone. Vitamin A is crucial for reducing the appearance of fine lines and keeping the skin smooth. Bake or roast sweet potatoes as a side dish or add them to salads for a nutritious skin-boosting meal.
Tomatoes
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Tomatoes are rich in lycopene, a powerful antioxidant that helps protect the skin from sun damage and premature aging. Lycopene also improves skin texture and reduces the appearance of fine lines. Add tomatoes to salads, soups, or sauces, or eat them fresh with a sprinkle of olive oil to enhance lycopene absorption.
Red Bell Peppers
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Red bell peppers are loaded with vitamin C, which is vital for collagen production and maintaining the skin’s elasticity. They also contain carotenoids, which reduce inflammation and protect the skin from sun damage. Add them to salads, stir-fries or snack on them raw with hummus.
You Are What You Eat, and So Is Your Skin
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The foods you eat play a significant role in how your skin ages. By incorporating these anti-aging foods into your daily diet, you can nourish your skin from within, reducing the appearance of fine lines, wrinkles, and other signs of aging. Not only will your skin look younger, but you will also feel healthier and more radiant.
RELATED:Forget Xanax: This Natural Stress Hack Works in Seconds, Expert Says
You Need to Take a Holistic Approach to Beauty and Skincare
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In my work, I believe in a holistic approach to beauty and skincare.  Along with our cutting-edge, non-invasive treatments, nourishing your skin from the inside out is crucial to achieving lasting results. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
Nutrition & Diet
        10 Foods with More Protein and Fewer Calories Than 3 Eggs
    

        ​Stock Up on Groceries
    

        Shutterstock
    
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

            
                3 Eggs Don’t Offer Enough Protein
            
            
        9 High-Protein Foods That Beat Eggs for Weight LossShutterstock“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

            
                You Need to Be in a Calorie Deficit While Consuming Enough Protein
            
            
        
View this post on Instagram
A post shared by Jarrah Martin (@jarrahmartinfitness)
“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues. 

            
                10 Foods with More Protein and Fewer Calories Than 3 Eggs
            
            
        ​Slow Cooker Buffalo ChickenShutterstockHere are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:
Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
Chicken breast (4 oz, cooked) – 30g protein, 170 cals
Cottage cheese (200g, low-fat) – 25g protein, 145 cals
Canned tuna (4 oz, in water) – 24g protein, 110 cals
Egg whites (250g) – 27g protein, 130 cals
Shrimp (5 oz, cooked) – 29g protein, 150 cals
White fish (5 oz, cooked) – 30g protein, 150 cals
Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
Protein powder (1.5 scoops) – 33g protein, 150 cals

            
                You Can Keep Eating Eggs Too
            
            
        Eat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

            
                The Bottom Line
            
            
        
View this post on Instagram
A post shared by Jarrah Martin (@jarrahmartinfitness)
The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic
    

        Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
    

        Copyright nutritionwith_grace/Instagram
    
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes. 

            
                Ozempic Turns Down Your Appetite
            
            
        
View this post on Instagram
A post shared by Grace 🍋 Macro Coach (@nutritionwith_grace)
“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

            
                Here Is What These Foods Do
            
            
        
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A post shared by Grace 🍋 Macro Coach (@nutritionwith_grace)
They slow down how fast food leaves your stomach (you stay full longer)
They help regulate blood sugar after meals
They reduce cravings by acting on hunger centers in your brain
They improve insulin sensitivity
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                1. Avocados
ShutterstockAvocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

            
                2. Potatoes
            
            
        ​Bonus Tip: Look Out for Hidden CaloriesShutterstockNext up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

            
                3. Chia Seeds
            
            
        ShutterstockChia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes. 

            
                4. Eggs
            
            
        ​Eggs and Egg Whites: The Complete Protein PackageShutterstockEggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                5. Oats
ShutterstockOats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

            
                6. Greek Yogurt
            
            
        ​Plain Greek YogurtShutterstockShe is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

            
                7. Leafy Greens
            
            
        ​SpinachShutterstockLeafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

            
                8. Meat
            
            
        ​Stick to Certain ProteinsShutterstockMeat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

            
                9. Salmon
            
            
        ShutterstockUp next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                10. Berries
            
            
        ​BerriesShutterstockLast on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time
Fitness & Workouts
        I Am a Trainer and Swear by These 7 Core Exercises
    

        Copyright mramericajasonkozma/Instagram
    
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

            
                Hanging Leg Raises
            
            
        ShutterstockWhy trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.
How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.
Trainer Tip: Avoid using momentum; go slow for max burn.

            
                Planks (and Variations)
            
            
        ShutterstockWhy trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.
How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.
Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

            
                Weighted Sit-Ups
            
            
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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).
How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.
Trainer Tip: Keep your lower back from arching as you sit up.

            
                Weighted Crunches
            
            
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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.
How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.
Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

            
                Russian Twists (Weighted or Bodyweight)
            
            
        ​Target Side Core MusclesShutterstockWhy trainers love it: Excellent for building oblique strength and rotational power.
How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.
Trainer Tip: Keep your chest lifted and back straight to avoid strain.

            
                Dead Bug
            
            
        ​ 7. The Modified BeetleShutterstockWhy trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.
How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.
Trainer Tip: Press your lower back into the floor the entire time.

            
                Ab Wheel Rollouts
            
            
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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.
How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.
Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
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