COLLAGEN RICH FOODS

You know those youthful, bouncy cheeks we all crave? They’re a sign of healthy, abundant collagen. Located within the dermis (below the outermost layer of skin), collagen is the foundation of connective tissue that supports the skin’s structure. Collagen is naturally found throughout the body, and isn’t just in the skin. It is commonly found in muscles, tendons, your gastrointestinal tract, and even your blood vessels.

Collagen naturally decreases over time, so to minimise this, you want to think about healthy aging overall. Aside from aging – the sun, pollution, free radicals, and smoke are also responsible for disintegrating collagen. Your body can’t make collagen if it doesn’t have the necessary elements. A diet built on fresh, organic and vibrant plants will not only provide you with all the phytonutrients and plant fibre your body needs to thrive, but also nourish and heal your gut. A happy, properly functioning gut is able to absorb all the wonderful nutrients your body needs to carry out all its functions, like building collagen!

While the body is constantly creating new collagen to repair what’s been damaged, the production process naturally begins to taper off around age 30, and the quality of collagen made is not as good as it was in years past. The good news? In addition to topical products and treatments, foods have the power to naturally boost collagen in the skin. Below are collagen boosting foods you should know about.

Protein

Collagen is formed from 19 amino acids, which are the building blocks of protein. Adding protein-rich foods into our diets provide us with the raw materials necessary for collagen production. Choose from high-quality animal proteins such as organic chicken, grass-fed beef and wild-caught salmon. Egg whites are a great option too.

Amino acid–rich plants

By eating a diet diverse in plant-rich ingredients, you will provide your body with an abundance of vitamins and minerals, as well as all the amino acids needed to form complete proteins – all the necessary elements to produce collagen. Some plants that contain all nine essential amino acids include quinoa, buckwheat, hemp seeds, chia seeds and spirulina.

Vitamin C–rich fruits

Studies show that fruits that are rich in vitamin C like guava have the ability to help amino acids – lysine and proline – convert to collagen. While there has been a lot of focus on animal-based foods that support collagen, including bone broth, we need to remember that vitamin C is also needed to synthesise collagen. You can go to berries and citrus fruits for your vitamin C, but we love to recommend foods like broccoli, which is not only full of vitamin C, but also a wealth of other nutrients that benefit the whole body system.

Antioxidant-rich vitamin C is also extremely important in helping to ward off free radicals that can lead to visible signs of skin aging. Fruits like citrus, berries, kiwis and pineapples are high in vitamin C and can help to neutralise free radicals that break down both collagen and elastin.

Fermented foods

Fermented foods such as tempeh, yoghurt, and sauerkraut contain Lactobacillus, a strain of probiotic bacteria that produces superoxide dismutase. Superoxide dismutase is a powerful antioxidant that may prevent collagen breakdown by reducing the production of free radicals. Aim for one serving of fermented foods a day, and consider supplementing with a good quality probiotic.

Garlic

One of the best sources of sulfur, which is necessary to collagen production in the body, garlic also provides lipoic acid and taurine that help rebuild collagen fibres that have been damaged.

Dark green vegetables

Rich in vitamin C, dark green vegetables like spinach and kale can rev up collagen production. In topical products, vitamin C has antioxidant properties that stabilise the messenger enzymes that break collagen down. It also protects against free radicals to prevent weak collagen.

Soy

Whether sources from soy milk, cheese or tofu, soy contains genistein (plant hormones that serve as antioxidants), which prompts collagen production and helps to block enzymes, like MMPs that can age the skin.


Fish

Fish like tuna and salmon are loaded with omega-3 fatty acid. Skin cells are surrounded by a fatty membrane that protects them. When the cells are healthy, they are able to support the structure of the skin.


Bone broth

Bone broth can be a source of collagen. The collagen is released from the beef, chicken or fish bones during the cooking process, which provides a collagen-rich liquid that can be used for sipping, or added to sauces.

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