There are a few ways to regain your skin's healthy glow, with the collagen in foods providing a natural nutritional source. Instead of directly deciding to take expensive supplements for collagen deficiency, you can add certain foods to your daily menu. This is an essential ingredient needed for glowing, youthful-looking skin, healthy hair and nails, and flexible joints. Below you can learn which natural products are rich in collagen and increase the body's ability to produce the important protein. This way you are sure to get the most out of your diet as you age.
Why does collagen in food have a health-promoting effect on the body?
Although there are numerous preparations forbetter skin and nails, which promise a youthful appearance, collagen can be obtained naturally by changing your diet. This is a cheap and healthy option that you can easily incorporate into your daily routine. Additionally, it is important to understand why collagen plays a critical role in health promotion. This will help you make the best decisions for yourself if you want to consider such a diet.
In addition, collagen-rich and healthy portions full of proteins, vitamins and minerals can improve your overall health. The effect of collagen is not only praised for preventing wrinkles. The important ingredient can now be found in both cosmetic products and foods enriched with them. Accordingly, if deficiencies occur naturally, it would also be helpful to figure out when you should start incorporating more food sources into your daily diet.
What happens when collagen levels in the body begin to decline?
As the most common protein in the body, collagen is found in muscles, bones, tendons, ligaments, organs, blood vessels, skin, intestinal mucosa and other connective tissue. While deficiency is difficult to determine, you can tell when your levels are dropping by looking at certain symptoms.With increasing ageThe body begins to break down collagen more slowly, with the following signs being observed:
- Dryness and wrinkles on the skin
- Stiffness and reduced flexibility of tendons and ligaments
- Muscle weakness
- Arthritis and joint pain due to worn cartilage
- Gastrointestinal problems due to thinning of the intestinal lining in the digestive tract
If you experience such physical symptoms that significantly affect your quality of life, it is advisable to speak to a doctor. However, you can also try to get back the shine of your skin and improve your body functions yourself by making appropriate dietary changes. Here are some of the best examples of food sources and collagen in foods that you can consider.
Support the body with natural collagen in foods
If you prefer daily consumption of natural products instead of supplements and skin care products, the natural approach to increasing collagen production in the body would be a smart alternative. Furthermore, eating a balanced diet is an effective measure you can take for this purpose. When breaking down collagen, the body uses amino acids, vitamin C, zinc and copper. In order for him to get necessary amino acids such as proline and glycine, the right food choices would be eggs, bone broth, beans and meat. The increased consumption of citrus fruits, berries and peppers ensures increased vitamin C levels. Also add fish, seafood, shellfish, nuts, whole grains and beans to your daily menu for more zinc and copper.
However, the most effective way to maintain collagen in the body would be to consume bone broth. When you simmer beef, chicken or fish bones in water, the collagen and other minerals seep into the cooking water, providing a delicious and nutrient-rich liquid. However, you should plan the preparation in advance as homemade bone broth usually takes a day or two to make. The most common foods are listed in detail below.
Which collagen-rich foods should you eat?
- Sea products such as fish and shellfish– The skin and flesh of fish naturally contain amino acids and omega-3 fatty acids, which are an important source of peptides that improve collagen production in the body. Research shows that marine collagen is one of the easiest to absorb into the body.
- Legumes such as beans– These natural food sources are packed with the goodness of amino acids. In addition, beans are rich in plant proteins that help in collagen synthesis. Apart from this, the presence of copper in beans helps in cell regeneration and also promotes collagen production in the body.
- Protein-rich meat– The protein contained in meat products provides large amounts of proline, one of the amino acids necessary for collagen production.
- Vitamin-rich citrus fruits and berries– Vitamin C plays a very important role in the production of procollagen, the body’s own precursor of collagen. It is therefore important to consume enough of it in your daily diet. Additionally, you can reap similar health benefits by consuming different varieties of berries and other citrus fruits.
- Consumption of garlic– A well-known remedy, garlic contains sulfur. This is a trace element that supports the synthesis of collagen and prevents its breakdown. Raw garlic provides the best form of nutrients and antioxidants. It also improves collagen production and overall health.
- Healthy leafy vegetables in the daily menu– Aside from their antioxidant properties, leafy greens contain chlorophyll, which increases collagen precursors in the skin.
- Whole grains and quinoa– As a natural product, quinoa can also promote skin health. In this way, you fight free radicals and prevent premature breakdown or loss of collagen in the body's cells. The same goes for whole grains, which along with quinoa are considered superfoods and represent some of the best anti-aging foods.
Final thoughts on collagen in foods
So consider incorporating collagen-rich animal or plant products into your diet. Fruits and vegetables also provide you with enough vitamins and minerals to support your body's collagen production. Avoid processed sugar and carbohydrates as they can irritate the body and damage collagen. Vegans and vegetarians should also benefit from collagen in foods by choosing those high in vitamin C. Natural products rich in this nutrient stimulate the body to produce its own collagen, contributing to strong bones and shiny skin. Additionally, collagen can boost metabolism, which improves the body's ability to burn fat for weight loss.
