Your skin, hair, and nails are made mostly of protein, and one protein that plays a very important role in the health and appearance of your skin is collagen. Collagen helps to keep your skin elastic, smooth, and firm.

It is also important for the health of your joints, bones, and digestive system. Unfortunately, there are many foods that can harm your collagen levels. In this article, we will discuss 30 foods you should avoid if you want to keep your skin looking youthful and healthy.

1. Sugar

When you consume a lot of sugar, your body produces a process called glycation, which can damage proteins in your body, including collagen. Additionally, sugar also causes inflammation in the body, which can break down the collagen you have.

2. Excess Salt

Consuming excessive amounts of salt can cause you to lose collagen, as salt can cause dehydration and lead to dullness and sagging skin. Reducing your salt intake can keep your skin looking healthy and smooth.

3. Processed Foods

Processed foods often contain high levels of sugar and unhealthy fats that can damage your collagen and lead to premature aging. They also typically lack the nutrients your skin needs to look and feel its best, such as vitamins and antioxidants.

4. Alcohol

Alcohol can dehydrate your skin and lead to inflammation, causing collagen to break down more quickly, causing wrinkles and sagging skin. It can also rob your body of important vitamins and minerals it needs for collagen production.

5. Coffee

Drinking excessive amounts of coffee (or other caffeinated beverages) can lead to dehydration, inflammation, and collagen breakdown, causing the condition of your skin to deteriorate over time.

Limiting your coffee intake will help keep your skin healthy and youthful-looking.

6. High-Glycemic Foods

High-glycemic foods, like white bread, pasta, and potatoes, can cause your blood sugar to spike and lead to inflammation. Which in turn leads to the breakdown of collagen in your body.

Keep your sugar levels stable by consuming more fiber-rich, low-glycemic foods.

7. Fried Foods

Fried foods often contain high levels of unhealthy fats. When you consume these fats, they can contribute to inflammation in the body and damage your collagen levels.

8. Trans-fats

Trans-fats, often found in fast food and packaged snacks, has been linked to lower collagen levels in people who consume them. These unhealthy fats can cause inflammation and break down collagen fibers.

Try to consume healthier fats like avocado, nuts, and olive oil instead of trans fats, to help your body keep its collagen levels in check.

9. Red Meat

Red meat contains high levels of pro-inflammatory compounds that can damage your collagen levels. It’s best to consume leaner meats or plant-based proteins to keep your body healthy and functioning optimally.

10. Dairy

Dairy products can cause inflammation in the body and affect collagen production. Additionally, milk and cheese also contain high levels of insulin-like growth factor (IGF-1).

IGF-1 can damage collagen fibers in the body, leading to wrinkles and sagging skin. Try dairy-free alternatives instead, like almond, soy, or oat milk.

11. High-Fat Cheese

High-fat cheeses can cause inflammation in the body and contribute to collagen breakdown. To keep your skin healthy and youthful-looking, opt for low-fat dairy options, like skim milk and low-fat cheese.

12. Soy Sauce

Soy sauce contains salt, which causes dehydration and can negatively impact your collagen levels. Use in moderation or try low-sodium soy sauce alternatives like coconut aminos to help keep your skin looking healthy.

13. Refined Grains

Refined grains, like white bread and pasta, lack the fiber and nutrients your body needs to maintain healthy collagen levels. They also cause blood sugar spikes that can lead to inflammation and damage to your skin.

Related Article Collagen-Destroying Foods You May Be Eating

14. Sauces & Dressings

Many salad dressings and sauces contain high levels of sugar and unhealthy fats, which can contribute to collagen breakdown. Instead, make your own dressings and sauces using healthy fats and natural sweeteners, like olive oil and honey.

15. Junk Food

Junk food is often loaded with unhealthy fats, sugar, and salt, which can damage collagen production and contribute to premature aging. Try to limit your intake of junk food as much as possible to keep your skin looking healthy.

16. Margarine & Shortening

Margarine and shortening contain unhealthy trans-fats that can contribute to inflammation in the body and damage collagen fibers. Use healthier oils, like olive oil and coconut oil, instead.

17. Carbonated Beverages

Carbonated beverages contain high levels of sugar and can cause dehydration in the body. Drinking more water instead of sugary drinks can improve your collagen levels, keeping your skin healthy and wrinkle-free.

18. Excessive Animal Protein

Consuming excessive amounts of animal protein can lead to imbalances in your body’s pH levels and lower collagen production. Try plant-based proteins instead, such as lentils, beans, and quinoa.

19. Cigarettes

Smoking cigarettes can cause oxidative stress and inflammation in the body, leading to damage and breakdown of collagen. If you smoke, quitting is one of the best things you can do to keep your skin looking young and healthy.

20. Processed Meats

Processed meats, like hot dogs and sausages, are often made from low-quality meat and high levels of sodium and harmful additives. Avoid consuming processed meats when possible to keep your collagen levels in check.

21. Artificial Sweeteners

Artificial sweeteners have been linked to inflammation in the body and can disrupt the balance of bacteria in your gut, leading to lower collagen levels. Try natural sweeteners, like honey or stevia, instead.

22. Hydrogenated Oils

Hydrogenated oils, often found in fried foods and processed snacks, contain trans-fats that can lead to inflammation in the body and damage to your collagen levels. Opt for healthier oils like olive oil or coconut oil instead.

23. Candies

Candies and other sweets are typically loaded with sugar and unhealthy additives. They can contribute to collagen breakdown and damage to your skin. Opt for naturally-sweetened treats, like fruit, when you need something sweet to snack on.

24. Soft Drinks

Soft drinks typically contain high levels of sugar and caffeine. They can cause dehydration and inflammation in the body, leading to collagen breakdown and premature aging.

25. Processed Snacks

Processed snacks often contain high levels of sugar, salt, and unhealthy fats that can damage your collagen levels. Try making your own snacks, like roasted nuts or homemade energy bars, instead.

26. Fast Food

Fast food is known for being high in unhealthy fats and sodium, and low in nutrients that can support collagen production. To keep your skin looking healthy and youthful, try to avoid fast food as much as possible.

27. Chewing Gum

Chewing gum, especially the sugar-free variety, can contain artificial sweeteners that can disrupt the balance of bacteria in your gut, leading to lower collagen levels. Try using breath mints instead if you need something to freshen your breath.

28. Energy Drinks

Energy drinks contain high levels of caffeine, sugar, and other stimulants that can lead to dehydration, inflammation, and collagen breakdown.

Instead of relying on energy drinks to keep you going, try other means of keeping yourself alert and energized, like getting enough sleep and exercising regularly.

29. High-Fat Meat

High-fat meat, such as bacon, can be high in unhealthy fats that can contribute to inflammation in the body and damage to your collagen levels. Choose leaner meats, like chicken or fish, to keep your body healthy and functioning optimally.

30. Vegetable Oil

Vegetable oils, like canola and soybean oil, are often heavily processed and contain inflammatory omega-6 fatty acids. Limiting your consumption of vegetable oils can help support healthy collagen levels in your body.