Collagen is a protein that promotes healthy joints and skin suppleness or stretchiness. It's found in your bones, muscles, and blood, and accounts for three-quarters of your skin and one-third of your protein. So increasing the intake of collagen through diet is a natural way to help improve skin elasticity, reduce wrinkles, and support overall joint and bone health.
Collagen, a protein found throughout the body, is essential for maintaining the structure of the skin, bones, and connective tissues. While the body naturally produces collagen, its production decreases with age. Fortunately, certain foods can help boost collagen levels. Here are seven foods to incorporate into your diet for a collagen boost:
1. Bone Broth
According to WebMd, bone broth is made by simmering bones and connective tissue of animals. This process extracts collagen and other nutrients like amino acids, making bone broth a potent source of bioavailable collagen.
Also read: Expert Shares If You Should Use Collagen Sheet Masks
2. Citrus Fruits
As per journal Nutrient, citrus fruits like oranges, lemons, limes, and grapefruits are rich in Vitamin C, an important nutrient involved in the synthesis of collagen. Vitamin C acts as a cofactor for enzymes that link amino acids during collagen formation.
3. Berries
Berries such as strawberries, blueberries, raspberries, and blackberries are high in antioxidants and Vitamin C, which can protect the skin from damage and promote collagen production.
4. Leafy Greens
Vegetables like spinach, kale, and Swiss chard are high in Vitamin C and antioxidants. The chlorophyll in green leafy vegetables has been shown to increase the precursor to collagen in the skin.
5. Garlic
Garlic contains sulphur, which is necessary for collagen synthesis. It also has taurine and lipid acid, which help repair damaged collagen fibres.
6. Fish and Shellfish
The skin of fish and shellfish is high in collagen. Fish such as salmon and mackerel also provide omega-3 fatty acids, which can support skin health.
7. Eggs
Eggs contain proline, an amino acid that is important for collagen production. The egg yolks, in particular, are beneficial as they are rich in vitamins and minerals that support collagen synthesis.
Also read: 5 Reasons Why You Should Take Collagen After Age 30
Additional Tips for Collagen Boosting
In addition to these foods, collagen supplements can be a direct source of collagen peptides. However, it's always best to get nutrients from food sources when possible.
- Avoid Excessive Sun Exposure and Smoking: Both can degrade collagen faster, so protecting your skin can help preserve collagen levels.
- Stay Hydrated: Water is essential for maintaining optimal skin hydration and function. Well-hydrated skin can better support collagen structure.
You can include the above mentioned food to increase collagen in your body. Foods into your diet can help support your body's collagen production, contributing to healthier skin, joints, and bones. Remember, a balanced diet rich in a variety of nutrients will best support overall health, including collagen production.