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15 Superfoods That Can Firm Sagging Skin

These foods can help reverse the signs of aging.

FACT CHECKED BY Christopher Roback
Beautiful woman with perfect skin on pink background. Beauty and skin care concept
Shutterstock
FACT CHECKED BY Christopher Roback

As we age, our bodies produce less collagen, making skin appear crepey, dry, and saggy. “Your body has been making collagen your whole life,” Elizabeth Bradley, MD, Medical Director of Cleveland Clinic’s Center for Functional Medicine, tells Cleveland Clinic Health Essentials. “Products to boost your collagen levels may be helpful, but you first need to consider if your body needs more… Aside from aging, the top reason people don’t have enough collagen is poor diet. Your body can’t make collagen if it doesn’t have the necessary elements.” So what exactly do experts say we should eat to boost collagen and firm up skin? Read on to find out.


Nuts and Seeds

Various seeds , nuts seeds , pumpkin seeds and varies in glass jarShutterstock

The Omega-3s in Brazil nuts, cashews, pecans, and walnuts are wonderful for skin health and appearance. The zinc found in nuts and seeds also encourages the body to produce collagen. “The health benefits of walnuts are impressively broad,” Amber Sommer, RD, LD, tells the Cleveland Clinic. “They definitely deserve a place in your diet. They’re well-known for their healthy fats, and they also have benefits you might not know about, such as improving your gut microbiome.”

Avocado

Avocado on rustic wooden table. Raw Fruits healthy green food concept.Shutterstock

Research shows avocados improve skin elasticity. “A lot of those natural compounds in avocados share the same characteristics as the resveratrol found in grapes and the many other phytonutrients found in other fruits and vegetables,” Zhaoping Li, MD, tells UCLA Health. “It brings us back to the main point of all of our research, which is that replacing processed foods with natural foods improves our organs, improves our skin, and improves our health altogether.”

RELATED:16 Simple Exercises for Weight Loss From a Former Olympian

Oily Fish

Roasted fillets of mackerel fish on cutting board. Dark wooden background. Top view.Shutterstock

Omega-3-packed oily fish such as salmon and mackerel can help firm up skin. “"Oily fish, including sardines, mackerel, salmon and herring, are loaded with omega-3 fatty acids that prevent oxidative stress, thanks largely to their heavy antioxidant profile. Oily fish also provides protein that boosts collagen and elastin,” dietitian Johanna Angman tells Express. "Increased production of collagen and elastin promotes plump and elastic skin."

Bone Broth

Saucepan with bouillon with a ladle on rustic wooden table. Bone brothShutterstock

Bone broth made from chicken, fish, or beef, is a great source of collagen. “I recommend buying only organic bone broth, or cooking broth from the bones of only organically raised animals,” Dr. Bradley says. “You don’t want the residue of pesticides, antibiotics and other contaminants in your broth.”

Berries

blueberries and raspberries, blackberry in a wooden bowl on old wood backgroundShutterstock

Berries are a great source of antioxidants that encourage firmer, more supple skin. According to experts, black raspberries are the best. “They’re the most nutrient dense of all the berries,” Kathleen Johnson, MA, RD, LDN, tells Johns Hopkins Health.

Olive Oil

Olive oil with fresh herbs on wooden background.Shutterstock

Extra virgin olive oil is packed full of antioxidants that help which “can slow down or prevent body cell damage caused by free radicals, [as well as squalene], which works to stimulate healthy collagen connectivity, supporting skin elasticity and delaying the onset of wrinkles,” L.A.-based osteopath Vicky Vlachonis tells Town & Country.

RELATED:15 Food Swaps That Will Save You Hundreds of Calories a Day and Help You Lose Weight

Green Tea

Hand that pours chinese green tea from glass kettle to smal cupShutterstock

“Tannins and caffeine in green tea help shrink blood vessels around your eyes and reduces dark circles, redness, swelling, irritation and puffiness,” Harini Sivakumar, Founder, CEO & Cosmetic Chemist at Earth Rhythm, tells Vogue India. “It contains a high quantity of polyphenols known as catechins, which have anti-inflammatory properties and powerful antibacterial properties, making it effective in treating acne and unclogging pores. Green tea and green tea extract can keep your skin looking younger.”

Eggs

Egg, Chicken EggShutterstock

Eggs are a nutritional powerhouse, packed with omega-3 fatty acids, choline, and vitamin D. “I swear by: Boiled eggs, tomatoes, oily fish (salmon, herring, sardines) and plenty of green vegetables along with red meat twice a week,” dermatologist Dr. Nick Lowe tells MailOnline. “I have rosacea which causes redness and broken capillaries so I avoid foods that aggravate such as alcohol, over-spicy curries and hot drinks, I have taught myself to enjoy tea and coffee cold.”

Oysters

oysters fresh seafood healthy meal food snack on the table copy space food background rustic top view pescatarian dietShutterstock

Oysters are very high in zinc, which is crucial for collagen production. Zinc is also important for a healthy immune system and can help improve your mood. “Yes, oysters are very good for you,” preventive cardiology dietitian Julia Zumpano, RD, LD, tells Cleveland Clinic Health Essentials. “In fact, you probably didn’t know that it’s hard to beat all the health benefits of oysters from a nutritional standpoint.”

RELATED:9 People Share Their Proven Strategies for Losing Over 40 Pounds

Almonds

Almonds pour from wood CupShutterstock

Almonds have many nutrients that are good for both health and beauty. “In the sense that they are a low-glycemic-index food and have 6 grams of plant-based protein, yes,” Mona Gohara, MD, a board-certified dermatologist based in Connecticut, tells Allure. “What is good for the heart can be good for the skin.”

Tomatoes

Farmer holding fresh tomatoes at sunset. Food, vegetables, agricultureShutterstock

Tomatoes are full of lycopene, the riper the tomato the better. "Lycopene is a great food-derived antioxidant with many skin benefits that span the entire skin wellness spectrum," Karin Hermoni, PhD, head of science & nutrition at Lycored, tells the Sydney Morning Herald. "The nutrient not only quenches free radicals but also induces the body's own protection mechanism against oxidative stress and inflammation, enhancing skin resilience and allowing skin cells to better cope with the environment."

Organ Meats

Raw chicken liver on a stone Board. Black background. Top viewShutterstock

Organ meats such as liver contain high amounts of vitamin A, also known as retinol. It also contains high levels of zinc, which encourage collagen production. “Retinol has many skin-clearing and antiaging benefits. Retinol increases the thickness and elasticity of your skin, slows the production of melanin, reduces inflammation and prevents clogged pores,” says the Cleveland Clinic.

Shellfish

fresh steamed cockles, boiled cockles in ceramic plate on old white wood texture background, easy seafood recipe menu, blood cockleShutterstock

Shellfish is sky-high in zinc, which is necessary for collagen production. Certain types of shellfish such as cockles are also high in iron and vitamin B12, also important for collagen synthesis. Cockles also contain skin-friendly retinol.

RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic

Citrus Fruits

Fresh fruits. Mixed fruits background. Healthy eating, dieting. Background of healthy fresh fruits. Fruit salad - diet, healthy breakfast. pomegranate, persimmon, tangerine, banana, lemonShutterstock

Citrus fruits such as oranges and lemon are incredibly good for sagging skin. “Vitamin C promotes fibroblast proliferation, which makes up the skin-firming collagen in the dermis,” New York City-based dermatologist Anthony Rossi tells GQ. “It also helps inhibit melanogenesis, a hyper pigmentation that causes dark spots on the skin.”

Green and Red Peppers

Green and red peppersShutterstock

Green and red bell peppers are good sources of vitamin C, which is very beneficial for skin. “Red peppers contain a large amount of vitamin C, which heals and rejuvenates tissues, including cartilage,” Lara Whitson, RD, LD, tells Cleveland Clinic Health Essentials. “Research suggests that vitamin C helps reduce pain from knee arthritis. Red peppers also contain anti-inflammatory compounds, which could also help relieve OA symptoms.”

💪🔥Body Booster: The Mediterranean diet is full of healthy fats and nutrients for healthy skin.

More For You

Beautiful woman with perfect skin on pink background. Beauty and skin care concept
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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.

As we age, our bodies produce less collagen, making skin appear crepey, dry, and saggy. “Your body has been making collagen your whole life,” Elizabeth Bradley, MD, Medical Director of Cleveland Clinic’s Center for Functional Medicine, tells Cleveland Clinic Health Essentials. “Products to boost your collagen levels may be helpful, but you first need to consider if your body needs more… Aside from aging, the top reason people don’t have enough collagen is poor diet. Your body can’t make collagen if it doesn’t have the necessary elements.” So what exactly do experts say we should eat to boost collagen and firm up skin? Read on to find out.


Nuts and Seeds

Various seeds , nuts seeds , pumpkin seeds and varies in glass jarShutterstock

The Omega-3s in Brazil nuts, cashews, pecans, and walnuts are wonderful for skin health and appearance. The zinc found in nuts and seeds also encourages the body to produce collagen. “The health benefits of walnuts are impressively broad,” Amber Sommer, RD, LD, tells the Cleveland Clinic. “They definitely deserve a place in your diet. They’re well-known for their healthy fats, and they also have benefits you might not know about, such as improving your gut microbiome.”

Avocado

Avocado on rustic wooden table. Raw Fruits healthy green food concept.Shutterstock

Research shows avocados improve skin elasticity. “A lot of those natural compounds in avocados share the same characteristics as the resveratrol found in grapes and the many other phytonutrients found in other fruits and vegetables,” Zhaoping Li, MD, tells UCLA Health. “It brings us back to the main point of all of our research, which is that replacing processed foods with natural foods improves our organs, improves our skin, and improves our health altogether.”

RELATED:16 Simple Exercises for Weight Loss From a Former Olympian

Oily Fish

Roasted fillets of mackerel fish on cutting board. Dark wooden background. Top view.Shutterstock

Omega-3-packed oily fish such as salmon and mackerel can help firm up skin. “"Oily fish, including sardines, mackerel, salmon and herring, are loaded with omega-3 fatty acids that prevent oxidative stress, thanks largely to their heavy antioxidant profile. Oily fish also provides protein that boosts collagen and elastin,” dietitian Johanna Angman tells Express. "Increased production of collagen and elastin promotes plump and elastic skin."

Bone Broth

Saucepan with bouillon with a ladle on rustic wooden table. Bone brothShutterstock

Bone broth made from chicken, fish, or beef, is a great source of collagen. “I recommend buying only organic bone broth, or cooking broth from the bones of only organically raised animals,” Dr. Bradley says. “You don’t want the residue of pesticides, antibiotics and other contaminants in your broth.”

Berries

blueberries and raspberries, blackberry in a wooden bowl on old wood backgroundShutterstock

Berries are a great source of antioxidants that encourage firmer, more supple skin. According to experts, black raspberries are the best. “They’re the most nutrient dense of all the berries,” Kathleen Johnson, MA, RD, LDN, tells Johns Hopkins Health.

Olive Oil

Olive oil with fresh herbs on wooden background.Shutterstock

Extra virgin olive oil is packed full of antioxidants that help which “can slow down or prevent body cell damage caused by free radicals, [as well as squalene], which works to stimulate healthy collagen connectivity, supporting skin elasticity and delaying the onset of wrinkles,” L.A.-based osteopath Vicky Vlachonis tells Town & Country.

RELATED:15 Food Swaps That Will Save You Hundreds of Calories a Day and Help You Lose Weight

Green Tea

Hand that pours chinese green tea from glass kettle to smal cupShutterstock

“Tannins and caffeine in green tea help shrink blood vessels around your eyes and reduces dark circles, redness, swelling, irritation and puffiness,” Harini Sivakumar, Founder, CEO & Cosmetic Chemist at Earth Rhythm, tells Vogue India. “It contains a high quantity of polyphenols known as catechins, which have anti-inflammatory properties and powerful antibacterial properties, making it effective in treating acne and unclogging pores. Green tea and green tea extract can keep your skin looking younger.”

Eggs

Egg, Chicken EggShutterstock

Eggs are a nutritional powerhouse, packed with omega-3 fatty acids, choline, and vitamin D. “I swear by: Boiled eggs, tomatoes, oily fish (salmon, herring, sardines) and plenty of green vegetables along with red meat twice a week,” dermatologist Dr. Nick Lowe tells MailOnline. “I have rosacea which causes redness and broken capillaries so I avoid foods that aggravate such as alcohol, over-spicy curries and hot drinks, I have taught myself to enjoy tea and coffee cold.”

Oysters

oysters fresh seafood healthy meal food snack on the table copy space food background rustic top view pescatarian dietShutterstock

Oysters are very high in zinc, which is crucial for collagen production. Zinc is also important for a healthy immune system and can help improve your mood. “Yes, oysters are very good for you,” preventive cardiology dietitian Julia Zumpano, RD, LD, tells Cleveland Clinic Health Essentials. “In fact, you probably didn’t know that it’s hard to beat all the health benefits of oysters from a nutritional standpoint.”

RELATED:9 People Share Their Proven Strategies for Losing Over 40 Pounds

Almonds

Almonds pour from wood CupShutterstock

Almonds have many nutrients that are good for both health and beauty. “In the sense that they are a low-glycemic-index food and have 6 grams of plant-based protein, yes,” Mona Gohara, MD, a board-certified dermatologist based in Connecticut, tells Allure. “What is good for the heart can be good for the skin.”

Tomatoes

Farmer holding fresh tomatoes at sunset. Food, vegetables, agricultureShutterstock

Tomatoes are full of lycopene, the riper the tomato the better. "Lycopene is a great food-derived antioxidant with many skin benefits that span the entire skin wellness spectrum," Karin Hermoni, PhD, head of science & nutrition at Lycored, tells the Sydney Morning Herald. "The nutrient not only quenches free radicals but also induces the body's own protection mechanism against oxidative stress and inflammation, enhancing skin resilience and allowing skin cells to better cope with the environment."

Organ Meats

Raw chicken liver on a stone Board. Black background. Top viewShutterstock

Organ meats such as liver contain high amounts of vitamin A, also known as retinol. It also contains high levels of zinc, which encourage collagen production. “Retinol has many skin-clearing and antiaging benefits. Retinol increases the thickness and elasticity of your skin, slows the production of melanin, reduces inflammation and prevents clogged pores,” says the Cleveland Clinic.

Shellfish

fresh steamed cockles, boiled cockles in ceramic plate on old white wood texture background, easy seafood recipe menu, blood cockleShutterstock

Shellfish is sky-high in zinc, which is necessary for collagen production. Certain types of shellfish such as cockles are also high in iron and vitamin B12, also important for collagen synthesis. Cockles also contain skin-friendly retinol.

RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic

Citrus Fruits

Fresh fruits. Mixed fruits background. Healthy eating, dieting. Background of healthy fresh fruits. Fruit salad - diet, healthy breakfast. pomegranate, persimmon, tangerine, banana, lemonShutterstock

Citrus fruits such as oranges and lemon are incredibly good for sagging skin. “Vitamin C promotes fibroblast proliferation, which makes up the skin-firming collagen in the dermis,” New York City-based dermatologist Anthony Rossi tells GQ. “It also helps inhibit melanogenesis, a hyper pigmentation that causes dark spots on the skin.”

Green and Red Peppers

Green and red peppersShutterstock

Green and red bell peppers are good sources of vitamin C, which is very beneficial for skin. “Red peppers contain a large amount of vitamin C, which heals and rejuvenates tissues, including cartilage,” Lara Whitson, RD, LD, tells Cleveland Clinic Health Essentials. “Research suggests that vitamin C helps reduce pain from knee arthritis. Red peppers also contain anti-inflammatory compounds, which could also help relieve OA symptoms.”

💪🔥Body Booster: The Mediterranean diet is full of healthy fats and nutrients for healthy skin.

Happy young woman holding avocado halves on a yellow background
Shutterstock

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

A girl holding an avocado in close-up. Avocado with a bone. Slicing avocadoShutterstock

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)

Assortment of fresh ripe berries as background, top viewShutterstock

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

Saucepan with bouillon with a ladle on rustic wooden table. Bone brothShutterstock

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)

Roasted fillets of mackerel fish on cutting board. Dark wooden background. Top view.Shutterstock

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

,Kale,Cabbage,leafy,greensShutterstock

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.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Walnuts

Pile of ripe walnuts background, Walnuts isolated on white background with clipping path, collection. Walnut nuts horizontal composition. Side view.Shutterstock

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

fresh sweet potatoes on a dark rustic background.Shutterstock

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

Ripe,Tomato,Plant,Growing,In,Greenhouse.,Tasty,Red,Heirloom,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.”

RELATED:Woman Tried the Stairmaster Every Day for 30 Minutes for 14 Days, Here’s What She Didn’t See Coming

Yogurt and Fermented Foods (Kefir, Kimchi, Sauerkraut)

Sauerkraut on a fork with a shallow depth of field. Pickling cabbage at home. The best natural probiotic.Shutterstock

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

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,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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FACT CHECKED BY Christopher Roback
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.

You are what you eat — and so is your skin! If you want youthful, forever young-looking skin, using great skin care products can help. However, making changes to your diet and eating the right foods can also make a major difference. Emme Diane Burg is a Licensed Esthetician and the Founder/CEO of Emme Diane, a skincare company. In a new interview with Body Network, she reveals ten anti-aging foods you should be eating daily.


Avocados

Whole and cut avocados on grey marble table, flat layShutterstock

“Rich in healthy fats and high in antioxidants, like vitamins E and C, avocados help keep your skin soft, supple, and protected from oxidative damage,” says Burg. “I love adding half an avocado to a salad, of course, the classic avocado toast, or mixing up a little guac, which is great on almost anything. And here's a little tip I learned in the past year: When your avocados are ripe, put them in the refrigerator as they will last almost a week!”

RELATED:I Dropped 100 Pounds as a Dietitian and These Are 5 Surprising Things I Learned

Blueberries

Woman holding fresh blueberries on a farm.Shutterstock

“Blueberries are a serious superfood when it comes to the skin. Packed with antioxidants, including vitamins A and C, blueberries help combat free radicals and protect your skin from premature aging,” says Burg. “They also boost collagen production, which keeps your skin firm and smooth. Plus, blueberries contain anthocyanins, which promote blood circulation and ensure oxygen and nutrients are delivered to the skin to help you glow! One tip I learned is that all of this is true when you select Wild Blueberries...they are the richest in all these nutrients, and all wild blueberries are organic too.”

Walnuts

Cracked walnuts on a background covered with walnutsShutterstock

“While other nuts are more popular, I recommend walnuts since they are high in Omega 3's (most other nuts are highest in Omega 6's),” says Burg. “In addition to these healthy fats, Walnuts are full of vitamin E and other antioxidants, which help protect the skin from UV damage and maintain its elasticity. Since the natural oils in nuts can go rancid quickly, I keep my walnuts in the freezer to preserve their freshness. I love to snack on a handful of them, add them to a salad, or even use them in a homemade pesto sauce (instead of the pine nuts).”

RELATED:10 Foods and Drinks I Eat Every Day to Lose Cellulite After Losing 45 Pounds

Fatty Fish

Grilled sardines on a plate, All Saints, 'Santos Populares' holidays in Lisbon in JuneShutterstock

Fatty Fish – like salmon, mackerel, and sardines – are also on her list. “High in omega-3 fatty acids, fatty fish like salmon, mackerel, and sardines reduce inflammation, help keep the skin hydrated, and support the skin's moisture barrier. Fatty fish are also one of the few natural sources of Vitamin D, which is essential for cell growth and repair. But not all fish are created equal–it's so important to make sure you select wild-caught salmon to ensure you are getting the right healthy fats and less of the saturated fats that are usually found in farm-raised salmon,” says Burg.

Tomatoes

tomatoes in market The cherry tomato is a type of small round tomato believed to be an intermediate genetic admixture between wild currant-type tomatoes and domesticated garden tomatoesShutterstock

Tomatoes are rich in lycopene, “a powerful antioxidant that neutralizes free radicals. Tomatoes help to defend against premature aging and improve skin texture,” says Burg. “And some reports even show it offers some UV protection–however, I always recommend applying a mineral SPF daily, regardless of your tomato consumption. What’s interesting is that cooked tomatoes actually contain more lycopene than raw, so don't just think of tomatoes on a salad...tomato-based sauces, like marinara sauce, can actually be amazing for your skin as well.”

Green Tea

Japanese green teaShutterstock

“Green tea is full of powerhouse antioxidants such as polyphenols and catechins that fight free radicals, help the skin to retain moisture, and improve skin elasticity,” says Burg. “Some studies show that green tea can help slow down the aging process at the cellular level by activating longevity genes, which reduce the risk of damage and deterioration over time. I love iced green tea with mint or a matcha green tea latte.”

RELATED:The Top Foods Proven to Flatten Your Belly

Dark Chocolate

Dark chocolate. Broken chocolate bar on kitchen tableShutterstock

Dark Chocolate, with “at least 70% cocoa,” is also on her list. “This is my favorite anti-aging food,” she says. “Loaded with antioxidants like flavonoids, dark chocolate helps improve blood flow to the skin and increases skin hydration for softer, smoother skin. Also rich in zinc and copper, chocolate can help boost collagen production! My go-to chocolate is Hu Simply Dark. I always have an emergency stash on hand and treat myself every night.”

Sweet Potatoes

fresh sweet potatoes on a dark rustic background.Shutterstock

“Sweet potatoes are a great source of beta-carotene, which is an antioxidant that converts to vitamin A,” says Burgs. “And the reason we love vitamin A is because it helps reverse the signs of aging while also assisting in keeping the skin clear! I especially love Japanese Sweet Potatoes (the ones that have purple skin but are cream colored on the inside) because they have a lower glycemic index than traditional sweet potatoes.”

Pomegranates

Red juice pomegranate on dark backgroundShutterstock

“Pomegranates contain ellagic acid and punicalagin, which are some of the most powerful antioxidants found in nature,” says Burg. “They help fight free radical damage and boost collagen production, but they also help to promote healthy skin cell turnover and repair damaged skin. I love tossing pomegranate seeds on salads, or mixing them with my guacamole or even adding them to some yogurt.”

RELATED:Reverse Your Risk of Diabetes with These Simple Dietary Changes

Leafy Greens

kaleShutterstock

The last item on her list is leafy Greens, like spinach and kale. “We all know we should eat more of them, but leafy greens are truly amazing when it comes to regenerating skin cells, promoting collagen production, and protecting against age-related damage. Rich in folate, leafy greens help renew and repair our skin, while vitamin C assists with collagen production. I'll admit, I am not a kale girl, but I love a big clamshell of spinach to saute with olive oil and garlic–or, I add it raw to my smoothies sometimes too,” she says. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Tired woman looking her eye bags in the bathroom.
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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

Bone,Broth,Chicken,diet,foodShutterstock

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

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

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

Fresh fruits. Mixed fruits background. Healthy eating, dieting. Background of healthy fresh fruits. Fruit salad - diet, healthy breakfast. pomegranate, persimmon, tangerine, banana, lemonShutterstock

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

blueberries and raspberries, blackberry in a wooden bowl on old wood backgroundShutterstock

Amp up your berry intake for collagen growth. “Blueberries, strawberries, and raspberries contain antioxidants that protect collagen from damage,” explains Dillon.

Leafy Greens

,Kale,Cabbage,leafy,greensShutterstock

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

Fresh chicken eggsShutterstock

Eggs are another great collagen-building food. “They provide amino acids like proline and glycine, essential for collagen formation,” says Dillon.

Tomatoes

Farmer holding fresh tomatoes at sunset. Food, vegetables, agricultureShutterstock

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

Various seeds , nuts seeds , pumpkin seeds and varies in glass jarShutterstock

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

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

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

Garlic Cloves and Bulb in vintage wooden bowl.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

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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

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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

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Soy products are surprisingly good for your skin. “Soy milk and tofu contain genistein, an antioxidant that promotes collagen production,” says Dillon.

Green Tea

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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.”

💪🔥Body Booster: Eggs provide amino acids like proline and glycine, essential for collagen formation,

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FACT CHECKED BY Christopher Roback
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.

Diet is crucial to healthy aging. “Healthy eating habits are important at every age, but they can make a big difference as we get older and our nutritional needs change,” says Karen Voci, president of the Harvard Pilgrim Health Care Foundation. “Preparing delicious meals using fresh, local produce is fun and healthy at every stage of life, and can help us feel better and improve our health and wellbeing.” Here are 9 foods that fight aging, make you feel good, and help you look amazing.


Tomatoes

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The humble tomato packs a mighty anti-aging punch, experts say. “Tomatoes have vitamin C, which helps build collagen and improve the appearance of wrinkles by making your skin look firmer,” clinical dietitian Haley Robinson tells Piedmont Healthcare. “They also contain lycopene, which helps protect your skin from UV damage.”

Olive Oil

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Olive oil is full of healthy fats which are good for you inside and out. “Favorite anti-aging ingredient of the Mediterranean diet which has proved to be so beneficial in improving blood vessel function, and maintaining a healthy heart,” says the American Cancer Fund. “It is rich in monounsaturated fats which help lower cholesterol levels. Recently it has been found that extra virgin olive oil contains an anti-inflammatory compound, which may help people with arthritis.”

Dark Chocolate

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Dark Chocolate is the perfect anti-aging treat. “It is not just a treat but a dose of cocoa flavanol, a powerful moisture-retaining and skin-buffing anti-oxidant,” says Genesis Healthcare System. “Rough skin is another sign of aging. Exposure to free radicals in the air and manipulation from daily washing can dry the skin and roughen it. The antioxidant in dark chocolate protects the skin by increasing blood flow and securing moisture. Indulge sparingly as it may contain refined sugar.”

RELATED: Lose Abdominal Fat in 150 Days with the Blue Zones Diet

Berries

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Berries are good for your skin, cells, and brain. “Berries can fight off free radical cells and help regenerate new skin,” Robinson says. “And the compounds in berries help reduce inflammation and oxidative damage, which are two things that have been associated with age-related memory deficit and motor function.”

Avocado

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Avocados are delicious, versatile, and nutritious. “Another superfood considered to be high in fat, but again, we are talking about the beneficial monounsaturated fat,” says the American Cancer Fund. “Nutritionally, avocados are almost a complete meal in themselves, containing high levels of many vitamins, especially vitamins E and C.”

Eggs

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Eggs are full of protein and healthy fats. “As we age, our skin wrinkles from weakening of collagen and elastin in our skin,” Robinson says. “Amino acids help rebuild and repair damaged skin. A diet high in protein-rich foods such as meat, fish, eggs, and nuts may help prevent wrinkling.”

RELATED: Top 8 Superfood Smoothies You Should Eat Every Day to Lose Weight

Brazil Nuts

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“Brazil nuts are considered high in fat, but this is unsaturated fat, considered to be the ‘good’ fat,” says the American Cancer Fund. “They are an excellent source of the antioxidant selenium, which neutralizes free radicals in the body. Just two or three brazil nuts a day will provide you with adequate levels of selenium.”

Greek Yogurt

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“This two-in-one anti-aging food reduces skin inflammations such as acne and eczema, and it contains proteins that maintain your collagen. Your gut carries good bacteria called a microbiome. Microbiomes host your immune system and regulate your body's inflammatory response. Greek yogurt promotes healthy skin and brightens and tones its overall appearance.”

RELATED: 20 Superfoods for People Over 50

Oily Fish

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“Oily fish, such as salmon, mackerel, tuna, and sardines, are top sources of Omega-3 fatty acids,” says the American Cancer Fund. “These are absolutely the ‘in’ nutrients of the moment, said to help lower the risk of blood clots and the build-up of fatty deposits on arteries.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Jon Williams | Fat Loss Expert
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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 want to lose weight fast and keep it off? Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals how to lose weight safely and sustainably in just over a month. “If you wanted to lose 6 pounds and 6 inches in the next 6 weeks, this is exactly what I would tell you to do,” he writes, offering a “step-by-step” approach.

Step 1: Set Clear Goals

The first step is to set clear goals, according to Jon. “Define your goals by being clear about your weight loss and inches reduction objectives. Track your progress using a journal or an app to monitor your weight, measurements, and food intake,” he says.

Step 2: Nutrition

The next step is tackling nutrition. “Aim to consume fewer calories than you burn. A deficit of 500-1000 calories per day can help you lose about 1-2 pounds per week,” he suggests. “Focus on whole foods by filling half your plate with fruits and vegetables. Include lean proteins such as chicken, fish, beans, and legumes. Stay hydrated by drinking plenty of water, aiming for at least 8 cups a day, and limit sugary drinks.”

Step 3: Exercise

Step three is exercise. “Aim for at least 150 minutes of moderate aerobic activity each week, such as brisk walking, cycling, or swimming. Incorporate strength training exercises at least 2-3 times a week to build muscle, which can help increase metabolism. Include high-intensity interval training (HIIT) workouts to maximize fat burning in a shorter time,” he says.

Step 4: Lifestyle Changes

Step four is making lifestyle changes, starting with getting rest. “Aim for 7-9 hours of quality sleep per night, as lack of sleep can hinder weight loss. Practice stress-reducing techniques such as resting and going to bed early,” he says.

Step 5: Stay Accountable

The fifth step is to stay accountable. “Share your goals with friends or join a weight loss group for motivation. Weigh yourself weekly and take measurements to monitor your progress through regular check-ins,” he encourages.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Step 6: Adjust as Needed

The sixth step? Adjust as needed. “Evaluate your progress regularly. If you’re not seeing results after a couple of weeks, consider adjusting your caloric intake or increasing your exercise intensity,” he suggests.

Step 7: Celebrate Milestones

And finally, the last step is to celebrate milestones. “Celebrate small achievements along the way with non-food rewards, like new workout gear or a spa day,” he encourages. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

lois hughey coaching
Copyright lois.hughey.coaching/Instagram
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 want to transform your belly from flab to flat in your 50s? This is totally doable, says one expert. Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals a few simple habits for flattening your tummy. “Women who have flat tummies in their 50s are doing these things,” she writes. “Make sure you steal the strategy.”

So Many Women Struggle with Belly Weight in Their 50s

“There are enough challenges being a woman over 50…Looking and feeling your best shouldn’t be one of them,” she writes. “So many women tell me that they struggle with bloating, abdominal weight gain, and the inability to even lose 5 pounds of fat and keep it off.”

These 4 Strategies Work, She Claims

“It’s FRUSTRATING…😫I know because I’ve been there! If you want to lose fat, you must be in a caloric deficit. If you are, then you can steal these 4 strategies to make fat loss easier,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Eat a “Balanced Plate of Food” 90% of the Time

First, eat a balanced plate of food at 90% of your meals. “This looks like 1/2 your plate is produce (the more color the better), 1/4 is protein, 1/4 is carbs—yes! Even your snacks! Build most of your meals to look like this at home, and you will see your body begin to change,” she says.

Strength Train

Next, exercise. “Strength train and take rest days,” she suggests. “Building muscle is your secret weapon to aging well and looking amazing. You don’t need hours in the gym (or even a gym at all). But hopping from video to video won’t help your body burn fat, and neither will 5lb weights. You are stronger than you think! Have a structured plan that you stick with for 4-8 weeks at a time so that you can track your strength. Do this 30-45 minutes 2-3 times a week. If you aren’t doing anything right now, this is enough to get you started. Be sure to take rest days, too. In the case of building muscle, more is not better.”

Manage Stress

You also need to manage your stress. “This season of life comes with plenty of stress. Job changes, retirement, aging parents, college kids, empty nest…. You need to stop your go, go, go lifestyle and learn to take time for yourself. Not just once in a while, but every single day. It’s up to you to do this work, even if it feels unnatural at first,” she says.

Prepare Your Environment for Success

Finally, prepare your environment for success. “None of these things are going to work if you hope and pray they will happen. You need a plan so that you can succeed. This means making sure you have protein and produce in your house. Scheduling your workout & destress time. Making sure that everything you need for the day is ready to go,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

katie south_east_living
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Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

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Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Macro Tracking Over Calorie Counting

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Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Hydrate

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Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Strength Training

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Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Protein Before Caffeine

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It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

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As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Don’t Drink Alcohol

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Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

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Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

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Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.