If you’re looking to make a change for the better when it comes to your skin’s appearance, consider avoiding or limiting these seven collagen-damaging foods, as they may contribute to wrinkles and sagging.
Pasta/Rice
You don’t have to eliminate pasta or rice from your diet entirely, but swapping them for brown rice or pasta made from wheat, or cutting them out altogether, can help reduce blood sugar spikes and prevent inflammation. Refined carbs can damage collagen and skin tissue. Increasing your protein intake may help combat cravings for refined carbs.
Bacon
Processed meats like bacon, ham, sausages, and salty deli meats contain nitrates and other chemicals that contribute to inflammation. Signs that your skin is being affected by inflammation may include increased acne, dry patches, and worsening eczema or rosacea.
Sugary Cereals
They’re often disguised as healthy breakfast choices, but many cereals are loaded with sugar and lack vitamins, minerals, protein, and healthy fats. When your blood sugar spikes, you may crash and crave more sugar before lunch. Sugar is also a leading cause of inflammation in the body.
Soft Drinks
Similar to sugary cereals, soda is loaded with sugar. Drinking all that sugar will not only make you thirstier and less hydrated than if you drank water, but it will also contribute to inflammation in the body, which shows up on your skin.
Fried Foods
Delicious fried treats like french fries or fried zucchini are major sources of inflammation and can contribute to collagen breakdown. Enjoy them occasionally, but otherwise, try swapping them for baked or oven-fried alternatives.
Bread
Like pasta and rice, bread is a refined carb that tastes great but can increase inflammation in your body. Swapping white bread for whole-grain bread could be beneficial.
Candy
Who doesn’t crave candy from time to time, especially when you’re bored or on a long drive and need a sugar rush to stay awake? Having a chocolate bar every once in a while is okay, but making candy a daily habit can increase inflammation, affecting your skin and causing dental issues.
Moderation is key with these seven foods—none of them will do your collagen any favors.
Frequently asked questions
Collagen is the most abundant protein in the human body and is essential for maintaining the integrity of connective tissues, such as skin, bones, tendons, and ligaments. It provides strength and structure to these tissues, keeping them elastic and flexible.
Collagen is often referred to as the ‘fountain of youth’ for the skin due to its ability to keep it firm, supple, and youthful. It helps reduce wrinkles and fine lines, improves skin elasticity, and promotes cell regeneration for a glowing, healthy complexion.
Certain foods can accelerate the breakdown of collagen in the body. These include sugary foods and refined carbohydrates, excessive alcohol consumption, highly processed meats, and charred or grilled meats. These foods can trigger inflammation and the production of advanced glycation end products (AGEs), which damage collagen fibers.
Sugary foods and refined carbohydrates can cause a spike in blood sugar levels, leading to a process called glycation. This process results in the formation of AGEs, which make collagen fibers stiff and brittle, contributing to wrinkles and sagging skin.
Excessive alcohol consumption can dehydrate the body, including the skin, leading to a loss of collagen’s suppleness and elasticity. Alcohol also impairs the body’s ability to absorb key nutrients involved in collagen synthesis, such as vitamin C and zinc.
While it’s best to limit processed meat intake, opting for unprocessed or minimally processed varieties can be a healthier choice. Look for options that are lower in sodium and preservatives, such as organic, grass-fed beef jerky, or choose fresh cuts of meat that you can cook and prepare at home.
To reduce the formation of harmful compounds, marinate your meats before grilling. Also, aim for lower cooking temperatures and avoid charring or burning the meat. Adding antioxidant-rich herbs and spices, such as rosemary, thyme, or turmeric, can also help counteract the negative effects.
Focus on a diet rich in antioxidants, vitamin C, and amino acids. Include colorful fruits and vegetables, citrus fruits, berries, bone broth, leafy greens, eggs, and lean proteins. These foods provide the building blocks for collagen synthesis and help protect existing collagen from damage.
