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Our struggles can lead to success, and the story I am about to share is proof of that. In some of my teenage years and most of my mid-twenties, I struggled with severe acne, which caused me self-doubt and many tears.

It has a positive side because it made me who I am today. It made me discover a passion in life and a new profession, which is why I do what I do now. I help people make better food choices and build healthy eating habits. One of the things I do in particular, I help people transition to a plant-based diet to achieve their health goals.

When it comes to anything anti-ageing, the first thing that comes to people’s minds is collagen! The global collagen market is expected to reach USD 16.7 billion by 2028, indicating that the demand for anti-ageing and rejuvenating products is enormous and will not slow down any time soon, making it a money-making machine!

Collagen is widely used in beauty and supplement industries, coming from fish or animals’ bones, skin, and connective tissue. It’s considered a by-product of the meat industry, which managed to turn the waste into gold.

Most collagen brands claim to combat skin ageing, help with digestive issues and joint pains. However, let’s remember that there is little to no research supporting collagen supplementation, with some available trials at least partially funded by supplement companies. So how do we stay “forever young” the evidence-based way – we support our own collagen production through diet and lifestyle!

Collagen is the most abundant protein in the human body. It’s like “the glue” holds your bones and muscles together. It is also found in the skin, responsible for its elasticity and strength. Your body can naturally make collagen by using protein, vitamin C, and other nutrients found in food.

Collagen is a very large protein made up of three chains of over 1000 amino acids each. However, we can only absorb small chains of amino acids called peptides. When we consume protein, whether it comes from an animal or plant, our digestive tract breaks down proteins into the building blocks (amino acids) for absorption and then rebuilds them into collagen within our bodies. So if we don’t absorb collagen as is, why not focus on building blocks from healthful sources instead of spending money on supplements?

That could be because people often assume that plants don’t provide enough protein or have any. But, on the contrary, plant-based foods contain all the protein we need.

Essential amino acids are building blocks of protein that we must consume in our diets because we cannot produce them ourselves. The claim that plants don’t have protein or are incomplete has been going around for a long time and is often used by opponents of plant-based diets as proof that plants alone can’t provide enough protein to build muscles and support body health.

The truth is that all plant foods contain all of the essential amino acids in varying amounts. Some plant foods may contain lower amounts of specific amino acids, but as long as you eat a wide variety of whole foods, you won’t run into trouble.

At this point, you might wonder what do you need to do to help your body build and maintain collagen naturally? It’s simple- you need to focus on foods high in protein and skin-loving nutrients like vitamin C!

Glycine, proline and lysine are the specific three amino acids needed for creating collagen. You can find these amino acids in tofu, tempeh, edamame, beans, lentils, hemp, pumpkin, chia, sunflower seeds, mushrooms, asparagus, spirulina and leafy greens like watercress, spinach and turnip greens.

Vitamin C plays a crucial role in collagen synthesis and can be found only in plants! It protects the collagen you already have while supporting new collagen growth. Vitamin C is an essential cofactor for the two enzymes required for collagen synthesis: prolyl hydroxylase (to stabilize the collagen molecule) and lysyl hydroxylase (to give structural strength cross-linking). In addition, the research suggests that vitamin C acts directly on DNA, regulating and maintaining the intercellular amount of collagen.

Our collagen naturally decreases with age, so you must consume foods high in Vitamin C to prevent rapid skin ageing despite your source of protein. Excellent sources of vitamin C include citrus, bell pepper, broccoli, kale, Brussels sprouts, berries, pineapple, papaya, kiwi and fresh herbs.

Vitamin C is critical but not the only micronutrient required to sustain collagen production. Copper plays a significant role in collagen synthesis by activating an enzyme lysyl oxidase. Iron and Zinc also play an essential supporting role in the process, and their deficiencies can disrupt collagen synthesis. Good plant-based sources of these three minerals include tofu, tempeh, edamame, beans, lentils, nuts, seeds, leafy greens, whole grains, raisins, figs, avocado and dark chocolate.

Silicon is another trace element abundant in the human body and is vital for optimal collagen synthesis and activation of hydroxylating enzymes, improving skin strength and elasticity. We can consume silicon in the form of silica, or silicon dioxide, which can be found in green beans, leafy greens, lentils, brown rice, cereals and banana.

Vitamin A in the form of beta-carotene and Vitamin E are two nutrients with antioxidant properties, protecting skin against scavenging free radicals and collagen cross-linking. They also help maintain the skin barrier and protect the skin from ultraviolet radiation. Just like Vitamin C, they also stimulate collagen synthesis. They can be found in carrots, sweet potatoes, leafy greens, avocado, bell pepper, pumpkin, tomatoes, corn, mango, kiwi, papaya, apricots and watermelon.

As you can see, plant-based foods provide all the protein and nutrients we need to build and protect collagen naturally. However, their significant advantage is that they are also high in phytonutrients that have consistently been shown to help fight against cellular damage and inflammation. For example, polyphenols like Catechins found in green tea protect the skin from ultraviolet radiation and suppress the age-related increase in collagen cross-linking. You can learn more about phytonutrients and antioxidants here.

To wrap it all up, I want to remind you that ageing is normal and you can’t stop the time or change your genetics. However, you can change how your body reads a DNA sequence.

Our lifestyle and food choices can switch genes on and off by regulating which genes are expressed in which parts of the body at any given time. For example, a pro-inflammatory diet high in sugar, saturated fats, alcohol, and processed foods can activate the genes that cause inflammation and damage collagen.

Diet plays a crucial role in maintaining a youthful appearance but don’t underestimate the power of lifestyle choices – prolonged sun exposure, smoking and stress cause collagen degradation in the skin, resulting in wrinkles and sagging. So the conclusion is to be mindful of your daily food choices and lifestyle activities if you want to age gracefully effortlessly!

References:

1. Araújo LA, Addor F, Campos PM. Use of silicon for skin and hair care: an approach of chemical forms available and efficacy. An Bras Dermatol. 2016;91(3):331-335. doi:10.1590/abd1806-4841.20163986
2. Rutter K, Sell DR, Fraser N, et al. Green tea extract suppresses the age-related increase in collagen crosslinking and fluorescent products in C57BL/6 mice. Int J Vitam Nutr Res. 2003;73(6):453-460. doi:10.1024/0300-9831.73.6.453
3. Afaq F, Katiyar SK. Polyphenols: skin photoprotection and inhibition of photocarcinogenesis. Mini Rev Med Chem. 2011;11(14):1200-1215. doi:10.2174/13895575111091200
4. Schagen SK, Zampeli VA, Makrantonaki E, Zouboulis CC. Discovering the link between nutrition and skin aging. Dermatoendocrinol. 2012;4(3):298-307. doi:10.4161/derm.22876
5. Sang-Woon Choi, Simonetta Friso, Epigenetics: A New Bridge between Nutrition and Health, Advances in Nutrition, Volume 1, Issue 1, November 2010, Pages 8–16

Did you know that you can restore the gut microbiome and reset taste buds with the help of minimally processed, wholesome plant foods? It’s specifically crucial if you are trying to transition to a plant-based diet but don’t find any plant-based foods tasty. It is usually a sign that your taste buds dulled from overeating meat, dairy, sugar, salt and processed foods.

The thing is that you don’t need to eat terribly to get your sense of taste hijacked by all the highly flavoured foods that are so common in a typical western diet. For example, excessive sugar and salt can be hidden in many “healthy-looking” foods like dairy, pre-packaged meals, protein bars, dips, cereal etc. In addition, foods like processed meats/ red meats feed pathogenic bacteria, which thrives and multiplies, influencing your cravings and eating habits.

What are phytonutrients?

Plants come in different colours, textures and shapes and packed with vitamins, minerals, fibre, and phytonutrients. Plants naturally produce phytochemicals which many like to call phytonutrients to aid growth or protection from predators and pathogens. When we consume plants, those phytochemicals become biologically active in our bodies where they function as antioxidants with powerful anti-inflammatory properties. Humans can’t produce phytochemicals; that’s why we need to make sure to include in our diet a wide variety of plants to rip all the benefits.

What are antioxidants, and why are they essential for skin health?

Many of the benefits offered to our health by phytonutrients come from their role as antioxidants. Antioxidants can protect our cells from damage, fight inflammation, kill cancer cells and promote overall health, including our skin’s health. Antioxidants can neutralise highly reactive, unstable free radicals and reduce oxidative stress caused by these molecules by accumulating in the skin and enhancing the skin cells’ antioxidant defence mechanism.

It’s important because free radicals can affect the skin in many ways. They can alter the cellular membranes’ fatty layers, which provide structure to the cell and control which nutrients can pass in and out. They can do oxidative damage to DNA within cells which can make the skin prone to premature ageing. They can also lead to cross-linking of collagen fibres. It takes place in the skin’s dermis due to hardening collagen and elastin fibres, making them bind together. That’s how permanent wrinkles and skin sagging get created.

In some studies, many phytonutrients have also shown promise as photoprotectants through their actions as antioxidants. The skin is vulnerable to UV damage, which can lead to cancer, which possibly is also affected by oxidative damage and inflammation. That’s why some studies support and encourage diets high in phytonutrients to decrease photoaging and cancer risk.

And that’s not it! Polyphenols are a large family of phytonutrients not only beneficial as antioxidants and photoprotectants, but they also feed good bacteria in the gut! Eating various plants will diversify biome and promote digestion and protect from inflammation keeping the gut happy. A healthy gut is vital for proper nutrient absorption, which is a critical factor in skin health. A balance between antioxidants and free radicals in our body is essential for our health and plays a vital role in preventing diseases and early ageing.

Types of phytonutrients

There are over 25 000 phytonutrients, but some big groups of phytonutrients are more studied and beneficial for the skin and overall health. Phytonutrients contribute to the colour of plant foods, and by including each colour group into your diet, you’ll get significant exposure to all the beneficial compounds. Usually, the darker colour means, the higher the phytonutrient content. Also eating organic, fresh, steamed or raw is preferable if you want to get the most out of your fruit and veggies.

Fruits and vegetables divided into five colour categories: red, blue/purple, orange/yellow, green and white/brown. The colours are based on phytochemicals acting as pigments. The main groups of skin-loving phytonutrients are:

Carotenoids

You can find carotenoids in yellow, orange and red vegetables and fruits and many dark green vegetables. They protect against tissue damage, enhance the immune system and have also been shown to provide the skin with a naturally tanned colour by stimulating melanin synthesis.

Some carotenoids like alpha-carotene, beta-carotene and beta-cryptoxanthin are essential for our health because they are provitamin A carotenoids that the body converts into retinol. Retinol is a form of vitamin A and is necessary for healthy cell turnover and red blood cells production.

Specific carotenoids we need to look out for are:

Beta-carotene is found in carrots, sweet potatoes, tomatoes, winter squash, spinach, kale, cantaloupe, papaya etc.

Lycopene is found in tomatoes, grapefruit, watermelon, papaya, red bell peppers, asparagus, red cabbage, mangos etc.

Lutein and zeaxanthin are found in kale, spinach, collards, turnip greens, romaine lettuce, broccoli, green peas, etc.

Flavonoids

Flavonoids are one of the most studied and largest families of phytonutrients which contains a lot of subgroups. They help reduce inflammation, provide protection from UV rays exposure and positively impact skin blood vessels and capillaries.

Specific flavonoids we need to look out for are:

Catechin is found in apples, blueberries, grape seeds, kiwi, cherries, strawberries, fava beans, green tea, red wine, cocoa etc.

Quercetin is found in apples, raspberries, onions, red grapes, cherries, citrus fruits, kale, broccoli etc.

Anthocyanins are found in high concentrations in blackcurrants, blackberries and blueberries, red cabbage, cranberries and cherries.

Resveratrol

Resveratrol belongs to another group of polyphenols which is called stilbene. It’s one of the best-studied polyphenols in this group, and you can find it mainly in grapes, red wine and cocoa. Resveratrol has anti-ageing properties and has been found to increase some organisms’ lifespan, which is an exciting and promising intervention for longevity science.

Ellagic acid

Ellagic acid (also called tannin) is a minor polyphenol from the group of phenolic compounds. It has potent antioxidant and anti-cancer properties. You can find it in strawberries, grapes, pomegranates, blackberries, cranberries, pecans, walnuts etc.

Lignans

Lignans are another group of polyphenols where several types are also considered to be phytoestrogens. Flaxseed is the richest dietary source of this type of lignans. Lignans can help control acne-causing hormones’ balance by stabilising androgens’ production, one of the leading acne producers, especially in adults.

Eat the rainbow!

To optimise your health and reduce the risk of cancer, early ageing and other illnesses, it’s essential to eat fresh foods of various colours every day. That’s what “eating the rainbow” is all about! It’s about healthy wholesome foods that host the colours of the rainbow!

It’s important to mention that plants’ diversity on the plate is essential because phytonutrients work with each other, which means that certain compounds enhance each other’s availability. For example, flavonoid quercetin increases the bioavailability of stilbene resveratrol found in grape. Or piperine extracted from black pepper significantly increases the absorption of curcumin, a powerful antioxidant.

Also, by increasing the number of different whole foods in your diet, you are being exposed to vitamins C and E, which have powerful antioxidant properties. They also act synergistically by absorbing the harmful UV light and protecting the skin against sun damage.

If you are new to the concept of eating the rainbow, I prepared a simple chart that can help you stay on track with your daily intake of colourful fruit and veggies. I included and colour-coordinated all the common ingredients for your convenience and inspiration. Feel free to download the chart, print it out and put it on the fridge for you to use it as a checklist. Have fun with it and let me know if you have any questions or suggestions.

References:

1. Schagen SK, Zampeli VA, Makrantonaki E, Zouboulis CC. Discovering the link between nutrition and skin aging. Dermatoendocrinol. 2012;4(3):298-307. doi:10.4161/derm.22876
2. Pandey KB, Rizvi SI. Plant polyphenols as dietary antioxidants in human health and disease. Oxid Med Cell Longev. 2009;2(5):270-278. doi:10.4161/oxim.2.5.9498
3. Afaq F, Katiyar SK. Polyphenols: skin photoprotection and inhibition of photocarcinogenesis. Mini Rev Med Chem. 2011;11(14):1200-1215. doi:10.2174/13895575111091200
4. Singh CK, Liu X, Ahmad N. Resveratrol, in its natural combination in whole grape, for health promotion and disease management. Ann N Y Acad Sci. 2015;1348(1):150-160. doi:10.1111/nyas.12798