The protein collagen holds an important position in your body. It works to improve the skin’s elasticity and retains more moisture in the skin. Subsequently, it contributes to tightening and brightening skin. Collagen is, therefore, an essential element for maintaining a youthful look with a glowing and firm skin. As you age, the production of collagen, however, drops in the body. Since the protein plays a significant role in the body, it is crucial to supplement collagen in the body. To this end, it is critical to include foods to naturally boost collagen in your body.
Foods to Naturally Boost Collagen in Your Body
Collagen can be enhanced in the body both naturally as well as through the intake of foods. These specific foods boost the production of collagen in the body. In this way, you can naturally supplement collagen in the body. Here is a list of foods to naturally boost collagen in the body:
Tomatoes are a great source of collagen. These encourage the production of collagen in the body. On a structural note, collagen is a polypeptide. This means that it is composed of different kinds of amino acids, the basic unit of proteins. Tomatoes help in bringing together the various amino acids that form this steel-strong protein.
At the same time, tomatoes are enriched with vitamin C. This, in turn, facilitates each step in the synthesis of collagen protein, thus, promoting its production. The correlation between vitamin C for the production of collagen was first found in the 1600s. It was observed that sailors who returned from the sea journeys experienced problems of bleeding gums, brittle skin, and weak joints. Trial and error revealed the lack of vitamin was at the heart of the problem.
Generally, lentils are known as important sources of protein. On a specific note and in reference to collagen, this food item is rich in lysine. Lysine is an amino acid that encourages the production of collagen cells. Therefore, by viewing through a chain prospective, you’ll see that lentils provide lysine that boost the production of collagen cells. Resultantly, lentil is among vital foods to naturally boost collagen.
It is not challenging to include lentils in your diet. You can always take them alongside your main meal in the form of soup or stew. A single serving of lentil cup will nourish you with 3000 mg of lysine.
An important means to the end of collagen production is anthocyanidins. Fruits tend to be rich in the bioflavonoid anthocyanidins. These work to link collagen fibers, which furthers the development of the connective matrix that forms the foundation of your skin, bones, and organs. Among fruits, berries hold the chief position as sources enriched with anthocyanidins.
Try to include blueberries, cherries, raspberries, and blackberries as your target food for increasing collagen production. Anthocyanidins also enhance the levels of vitamin C in the cells. This protects the cells against free radical damage caused by inflammation, which helps to keep destruction of collagen and connective tissue at bay.
Garlic is another item to top the list of food that powers the production of collagen. It plays a two-fold role in this regard. Firstly, garlic assists in repairing the damaged collagen. This step of rebuilding is furthered by means of taurine and lipoic acid present in garlic. Secondly, garlic is a good source of sulfur. This plays an essential part in the collagen production
Cabbage is an important food for collagen production. It is packed with a heavy punch of antioxidants that help curb inflammation. As mentioned above, inflammation is the culprit behind collagen destruction. Thus, with a dose of antioxidants, cabbage helps to save against collagen damage, preserving it.
At the same time, cabbage contains a choke full of vitamins. These include vitamin A, B, C, and, E. This collagen-boosting vegetable also contains phytonutrients that play a role in protecting against free radical damage.
6. Bone Broth
Intake of bone broth is akin to taking cooked collagen. This source of dietary collagen is practical in restoring the collagen that layers your skin. In addition to this, bone broth is an important source of gelatin. This helps in healing the digestive tract, which is a good step in the right direction, as it helps to curtail inflammation.
Keep in mind that beef bone broth is rich in type I collagen, which is vital for skin health. On the other hand, chicken and turkey bone broth are enriched with type II collagen that is a good choice for joint health.
Cheese is a crucial source of proline, an amino acid that is critical for collagen production. Animal experiments concluded that proline supplementation contributed to the production of collagen. Proline, particularly, plays an important role in the initial stages of collagen synthesis. It is best to include Swiss and Romano cheese in your diet. Some smart ways to incorporate cheese are soups, salads, and sandwiches.
Avocadoes play a heroic role in skincare. They contribute their generosity in the collagen production section. Basically, avocados are good sources of Vitamin E that fight inflammation and free radical damage, therefore, eliminate the threat to collagen’s existence. These also provide Omega 3 fatty acids that amp up the production of collagen.
9. Fish and Lean Meat
Fish is enriched with omega-3, which protects the fatty membrane that accounts for protecting the cells. Important fish to add to your diet checklist include salmon, tuna, and mackerel. The omega 3 from the seafood helps to plump up the cells so that you get a youthful, fuller, and bouncy skin.
At the same time, lean meat and fish help to curb inflammation. These foods to naturally boost collagen also serve as a source of essential amino acids that participate in collagen production. Subsequently, you get to welcome the much-awaited skin elasticity and firmness.
Carrots are important vegetables that provide an entire beauty package for your skincare regime. In the collagen context, the orange, Bugs Bunny-favorite veggie helps to restore collagen production in the skin. The high content of vitamin A, collagen-boosters in carrots works to this end. They help to restore collagen and increase blood flow to the skin. Conclusively, healthy skin is only a few carrots away.
11. Citrus Fruits
Citrus fruits such as lemon, orange, and grapefruit are important sources of vitamin C. The vitamin, as explained above, helps convert amino acids to collagen protein. Other than that, citrus fruits offer a solution for almost all kinds of skin concerns including blemishes and dark spots.
12. Leafy green vegetables
Plants are well-known as the most nutrient-dense foods to include in your diet plan. All green vegetables such as kale, green beans, lettuce, and broccoli to name a few, boast an abundance of chlorophyll. This pigment helps plants in photosynthesis and gives them their green color. Research reveals this pigment increases the precursor of collagen production known as procollagen in the skin. Chlorophyll consumption is also beneficial for fighting free radical damage and toxin accumulation that encourage early signs of aging.
Summing up, it is really not difficult to incorporate these foods to naturally boost collagen in your body. After all, where there is a will there is a way.