Collagen and Elastin are two similar, fibrous proteins that help form the connective tissues of the body — most notably the skin, but also blood vessels, cartilage, tendons and muscles. Aging, sun exposure and injuries can weaken these proteins, causing tissues to lose strength and elasticity. Foods containing certain nutrients may support tissue health and help your body build them back.
Your body uses vitamin C for tissue growth and repair, and this powerful antioxidant is central to any regimen for building collagen and elastin. Adult women need a minimum of 75 milligrams of vitamin C a day, and slightly more during pregnancy and lactation, while men require 90 milligrams daily.
Luckily, vitamin C is plentiful in produce, making it easy to get all you need. Because it’s water soluble and the body can’t store it, it’s best to consume vitamin C foods throughout the day.
The richest fruit sources of vitamin C include:
Orange, Kiwi, Strawberries, Grapefruit, Cantaloupe
For vegetables, a half-cup serving of any of the following will provide plenty of your daily vitamin C:
Red or green pepper, Broccoli, Brussels sprouts, Cabbage, and Cauliflower
Vitamin C may also work topically to improve the appearance of wrinkles and sagging caused by collagen and elastin fibers breaking down.
Protein Foods
A diet that includes healthy protein foods will support the growth and maintenance of collagen and elastin fibers. Proline and lysine, in particular, work with vitamin C in the formation of collagen.
Protein foods that are good sources of these amino acids include:
Turkey breast, chicken breast, Salmon, sardines, herring and other fatty fish, Beef, Soybeans, Cheese, Spirulina, Beans and legumes, while plant-based omega-3s occur primarily in flaxseeds and flaxseed oil, chia seeds and walnuts.
Foods with Essential Fatty Acids
In the dermis - the layer underneath the epidermis, or surface - consists mostly of collagen and elastin. \Essential fatty acids play an important role in reducing the damage done to these tissues by normal aging and ]exposure to the sun. In particular, omega-3 fatty acids support tissue growth and integrity.
Foods containing phytonutrients, known as carotenoids, may also help build collagen and elastin fibers. In one study, published in Nutrients in 2017, participants received supplements of curly kale extract and other carotenoids daily. Researchers noted results after five and 10 months, finding the increase of carotenoids in the skin supported the growth of collagen and elastin fibers in the cheek and forearm areas.
Leafy greens like kale, spinach, collards and dandelion greens provide rich amounts of carotenoids, as do orange-colored foods such as carrots, pumpkin, winter squash and sweet potato.
__________How to Reduce Wrinkles: What You Can Do__________
Avoid the sun. It's the No. 1 cause of wrinkles, with dozens of studies documenting the impact. In one study that looked at identical twins, New York plastic surgeon Darrick Antell, MD, found sun exposure was even more important than heredity. Siblings who limited sun time had fewer wrinkles and looked younger overall than their sun-worshiping twins.
If you must go out in the sun, wear a hat. The American Academy of Dermatology says wear sunscreen! It will protect you from skin cancer, and help prevent wrinkles at the same time.
Don't smoke. Some of the research is still controversial, but more and more studies are confirming that cigarette smoke ages skin - mostly by releasing an enzyme that breaks down collagen and elastin, important components of the skin. Sibling studies done at the Twin Research Unit at St. Thomas Hospital in London found the brother or sister who smoked tended to have skin that was more wrinkled and up to 40% thinner than the non-smoker.
Get adequate sleep. When you don't get enough sleep, the body produces excess cortisol, a hormone that breaks down skin cells. Get enough rest and you'll produce more HGH (human growth hormone), which helps skin remain thick, more "elastic" and less likely to wrinkle.
Sleep on your back. Sleeping in certain positions night after night leads to "sleep lines - wrinkles that become etched into the surface of the skin and don't disappear once you're up. Sleeping on your side increases wrinkles on cheeks and chin, while sleeping face-down gives you a furrowed brow. To reduce wrinkle formation, sleep on your back.
Don't squint - get reading glasses! Any repetitive facial movement - like squinting - overworks facial muscles, forming a groove beneath the skin's surface. Wear sunglasses. They will protect skin around the eyes from sun damage - and further keep you from squinting.
Eat more fish - particularly salmon. Not only is salmon a great source of protein - one of the building blocks of great skin -- it's also an awesome source of an essential fatty acid known as omega-3. Perricone tells WebMD that essential fatty acids help nourish skin and keep it plump and youthful, helping to reduce wrinkles.
Eat more soy -- So far, most of the proof has come from animal studies, but research does show certain properties of soy may help protect or heal some of the sun's photoaging damage. In one recent human study, published in the European Journal of Nutrition, researchers reported that a soy-based supplement (other ingredients included fish protein and extracts from white tea, grapeseed, tomato and several vitamins) improved skin's structure and firmness after just six months of use.
Trade coffee for cocoa. In a study published in the Journal of Nutrition in 2006, researchers found cocoa containing high levels of two dietary flavanols (epicatchin and catechin) protected skin from sun damage, improved circulation to skin cells, affected hydration, and made the skin look and feel smoother.
Eat more fruits and vegetables. The key is their antioxidant compounds. These compounds fight damage caused by free radicals (unstable molecules that can damage cells), which in turn helps skin look younger and more radiant, and protects against some effects of photoaging.
Women are so concerned with antiaging products, they often overlook the power of a simple moisturizer. Skin that is moist simply looks better. So, don't over-wash your face. Tap water strips skin of its natural barrier oils and moisture that protect against wrinkles. Wash them off too often and you wash away protection. Unless your soap contains moisturizers, use a cleanser instead.
Studies show the following ingredients can reduce wrinkles. Most are found in a variety of skin-care treatments. New evidence shows that in higher concentrations, AHAs may help stimulate collagen production.
Retinoids (including Retin A). The only FDA-approved topical treatment for wrinkles is tretinoin, known commercially as Retin A. This prescription cream reduces fine lines and large wrinkles, and repairs sun damage. Retinol is a natural form of vitamin A found in many over-the-counter products. Studies show that in a stabilized formula, in high concentrations, it may be as effective as Retin A, without the side effects, such as skin burning and sensitivity.
Topical vitamin C. can increase collagen production, protect against damage from UVA and UVB rays, correct pigmentation problems, and improve inflammatory skin conditions. The key, however, may be the type of vitamin C used. Most of the research points to the L-ascorbic acid form as the most potent for wrinkle relief.
Idebenone, chemical cousin to the nutrient coenzyme Q10 (CoQ10) is a super-powerful antioxidant. Doctors found that with just 6 weeks of topical use, there was a 26% reduction in skin roughness and dryness, a 37% increase in hydration, a 29% decrease in lines and wrinkles, and a 33% overall improvement in sun-damaged skin.
Growth factors - part of the body's natural wound-healing response, when applied topically, may reduce sun damage and decrease lines and wrinkles, while rejuvenating collagen production, studies have shown.
The results of a study suggested penta-peptides can increase collagen production in sun-damaged skin. Several subsequent studies showed that when topically applied, penta-peptides stimulated collagen production and diminished lines and wrinkles.