The food on your plate determines the strength and glow of your skin. While many people rely on topical serums to fight aging, true skin regeneration starts from within.
By eating specific nutrients, you provide your body with the tools it needs to produce collagen, the essential protein that keeps skin firm and wrinkle-free. Transforming your diet is the most direct and effective way to fuel the natural repair processes of your cells.
The basic building blocks
To build collagen, the body requires specific raw materials. These materials come from protein. When a person eats protein-rich foods like chicken, fish, beans, or eggs, the body breaks them down into tiny pieces called amino acids. The body then uses these pieces to build new collagen fibers. Bone broth provides these amino acids directly, but a variety of plant proteins like lentils and nuts also provide the necessary components for skin repair.
The helpers: Vitamin C and minerals
For your daily dose of medical news and updates, visit: HEALTH
Protein alone cannot do the job; the body also needs specific tools to assemble the fibers. Vitamin C serves as the most important tool in this process. Without it, the body cannot turn protein into firm skin tissue. Eating oranges, strawberries, broccoli, and bell peppers gives the skin the power it needs to stay strong.
Two other minerals, zinc and copper, also play a major role. These minerals act like a construction crew that strengthens the skin's structure. Seeds, nuts, and whole grains provide these nutrients. They help the skin heal faster and protect it from daily damage.
Protecting skin with healthy fats
For skin to look fresh, it must stay hydrated. Healthy fats, such as those found in avocados, walnuts, and olive oil, act as a natural internal moisturiser. These fats build the outer layer of skin cells and trap moisture inside. This prevents the skin from becoming dry and stops new collagen from breaking down too quickly.
Avoiding collagen killers
While some foods build skin up, others tear it down. Sugar acts as the biggest enemy of collagen. When a person eats too much sugar, the sugar molecules attach to the proteins in the skin and make them stiff. This process makes the skin age much faster. To keep skin healthy, an individual should limit sugary snacks and processed drinks.
A person can significantly improve their skin health by changing what they put on their plate. Eating plenty of protein, getting enough Vitamin C, and choosing healthy fats give the body everything it needs to create new, strong collagen. Skin regeneration takes time, but a steady diet of whole foods offers the most effective way to keep skin looking youthful and healthy from the inside out.
(Authored by Dr Asmita Dhekne Chebbi, MBBS, MD Dermatology, Apollo Spectra Hospital, Bangalore)
The opinions expressed in this article are those of the author and do not purport to reflect the opinions or views of THE WEEK.
