The quest for youthful skin has long captivated women and men alike, with collagen emerging as the cornerstone of maintaining a radiant complexion.
This vital protein, which naturally begins declining in our mid-twenties, serves as the foundation for healthy skin, hair and nails and becomes increasingly important with age.
As production slows with age, the visible signs become increasingly apparent through fine lines, wrinkles and sagging skin but, through the correct dietary choices, our body's collagen levels can be influenced.
Rather than relying solely on expensive creams and treatments, incorporating specific foods into one's daily menu offers a natural approach to supporting skin health as we age.
Adding beneficial foods to your diet can prove to be more beneficial than skin care products
GETTY
Leading beauty scientist Dr Jonquille Chantrey has advocated a dietary approach to combat declining collagen levels, explaining: "Collagen naturally diminishes with age, leading to the visible signs of ageing."
The aesthetic doctor's recommendations begin with bone broth, created by simmering animal bones and tissues for extended periods.
"Minerals, gelatin and collagen are extracted and the liquid can be added into soups, stews or just enjoy the broth as a warm drink," Dr Chantrey advised, lauding the nutrient's benefits.
A more "overlooked" collagen booster is chicken skin, which is often discarded by health-conscious diners. Its high levels of collagen make it "a great addition to your daily menu".
LATEST SKIN CARE TIPS AND TRICKS
Nutritionist Emily Lenoir told GB News: "Collagen provides the skin with structure, strength, and elasticity. In youthful skin, a well-organised collagen matrix reflects light evenly, retains moisture, and maintains firmness, giving that ‘glowing’ appearance.
"As collagen production declines with age, the skin becomes thinner and more prone to sagging, dryness, and wrinkles."
More commonly known amongst the masses, oily fish are another excellent source, with sardines, mackerel and salmon topping the list.
"Fish skin is rich in collagen and many supplements are made using fish bones, so both are great for getting more of this protein," the doctor added.
Though perhaps less appealing to modern palates, organ meats such as liver and heart offer concentrated collagen content too, "easily added into stews, pies and, of course, pates," she suggested.
Chicken skin is an 'overlooked' food to boost collagen levels
GETTY
"Collagen acts like scaffolding for the skin - it keeps it strong, firm, and radiant. Without it, the skin collapses inward and light no longer reflects as well."
For those unable to obtain sufficient collagen through diet alone, Dr Chantrey recommends considering supplements as a concentrated source.
Beyond consuming collagen-rich foods, supporting the body's natural production proves equally crucial. Miss Chantrey emphasises that synthesis relies on key nutrients, particularly vitamin C found in citrus fruits.
"Adding more vitamin C-rich foods, such as oranges, lemons and grapefruit, can aid your body's collagen production," she stated. "Leafy greens and garlic should also be staples in your diet alongside egg whites, nuts and seeds."