Generate collagen with supplement or with food?
Diet is a surprisingly important role in the appearance and youth of your skin, and it all comes down to collagen. That’s why we’re going to mention 13 foods that genarate collagen, or rather, help your body produce it.
Collagen is the protein that gives the skin its structure, flexibility and elasticity.
There are many types of collagen, but our body consists mainly of Type 1, 2 and 3. As we age, we produce less collagen in our skin every year, hence the tendency towards wrinkles and thinning of the skin we see as the years go by.
This explains the rise of collagen supplements that are promoted on social networks and store shelves. But are collagen pills and powders the best way? The key difference between the two (collagen-producing supplements and foods) may be due to bioavailability, i.e. the body’s ability to use a nutrient.
Why consider food first?
“Foods, such as bone broth, contain a bioavailable form of collagen that your body can use right away, which makes it possibly superior to supplements,“ according to a professional dietitian’s consultation.
A review on nutrition and aging also concluded that fruits and vegetables are the safest and healthiest approach to improving skin health.
Furthermore, because over-the-counter supplements are largely unregulated, it is probably safer to follow a dietary approach to stimulate collagen.
Eating collagen-producing foods or collagen-stimulating foods can also help create the amino acids you need for your skin objectives. “There are three important amino acids for collagen synthesis: Proline, lysine, and glycine.”
The 13 foods that genarate collagen
1- Bone Broth
Bone broth although recent research has found that bone broth may not be a reliable source of collagen, this option is the most popular from mouth to mouth.
Made by simmering animals ‘ bones in water, this process is believed to extract collagen. By doing this at home, season the spicy broth for flavor.
Since bone broth is made of bones and connective tissue, it contains calcium, magnesium, phosphorus, collagen, glucosamine, chondroitin, amino acids and many other nutrients.
However, each bone broth is different due to the quality of the bones used along with other ingredients.
To ensure the quality of your broth, try to make this broth yourself home-made with bones obtained from a local butcher of good repute.
Chicken Hay is a reason why many collagen supplements are derived from chicken.
Everyone’s favorite white meat contains large amounts of that substance. (If you’ve ever cut an entire chicken, you’ve probably noticed the amount of connective tissue in it.) These tissues make chicken another food that produces collagen.
Several studies have used chicken neck and cartilage as a source of collagen for the treatment of arthritis.
3- Fish and shellfish
Fish and shellfish like other animals, fish and shellfish have bones and ligaments made of collagen. Some people have claimed that marine collagen is one of the easiest to absorb.
But while your tuna sandwich at lunch and salmon at dinner can certainly add collagen to your intake, keep in mind that the “meat” of fish contains less collagen than other parts less desirable.
“We do not tend to consume the highest parts of the fish in collagen, such as the head, scales, or eyes.” In fact, researchers have used fish skin as a source of collagen peptides.
4- Egg whites
Although eggs do not contain connective tissues like many other animal products, egg whites have large amounts of proline, one of the amino acids needed for collagen production.
Citricos vitamin C plays an important role in the production of pro-collagen, the precursor of collagen in the body. Therefore, getting enough vitamin C is critical.
As you probably know, citrus fruits such as oranges, grapefruit, lemons and limes are full of this nutrient.
Try a roasted grapefruit for breakfast or add orange slices to a salad.
Even though citrus fruits tend to get all the glory for their vitamin C content, berries are another excellent source.
Gram per gram, strawberries provide more vitamin C than oranges. Raspberries, blueberries and Blackberries also offer a great dose.
In addition, berries are high in antioxidants, which protect the skin from damage.
7- Tropical fruit
Completing the list of fruits rich in vitamin C are tropical fruits such as mango, kiwi, pineapple and guava.
Guava also has a small amount of zinc, another co-factor for collagen production.
Garlic can add more than just flavor to your sauté and pasta dishes. It is also one of the foods that produce collagen.
Garlic is high in sulphur, which is an trace element that helps synthesize and prevent collagen decomposition.
However, it is important to keep in mind that the amount you consume is important. “It probably takes a lot of garlic to get the benefits of collagen.”
But with its many benefits, garlic is worth considering as part of your regular diet.
Is there too much garlic? Garlic is safe in regular amounts, but too much garlic (especially raw) can cause heartburn, upset stomach, or increase the risk of bleeding if you use anticoagulants. Avoid eating more garlic only for collagen purposes.
9- Green leaves
Green leafy leaves we know that green leafy vegetables are a key element in a healthy diet. However, it turns out that they can also offer aesthetic benefits.
Spinach, kale, chard and other salad greens get their color from chlorophyll, known for its antioxidant properties.
Some studies have shown that consumption of chlorophyll increases the precursor of collagen in the skin.
Beans are a protein-rich food that often contains the amino acids needed for collagen synthesis.
In addition, many of them are rich in copper, another nutrient needed for collagen production.
So, beans are not only part of the foods that produce collagen or help produce it for our body, but also, adding them to our diet will provide us with multiple health benefits.
Cashew: next time you take a handful of nuts to chop, which are cashew nuts, also known as: cashew, cashew, cashew, cashew, cashew, cashew, cashew, cashew.
These delicacies contain zinc and copper, which increase the body’s ability to create collagen.
Tomat is another hidden source of vitamin C, a medium tomato can provide up to 30 percent of this important collagen nutrient.
Tomatoes also contain large amounts of lycopene, a powerful antioxidant for skin support.
Red peppers as you add tomatoes to a salad or sandwich, add some red peppers as well.
These vitamin C-rich vegetables contain capsaicin, an anti-inflammatory compound that can combat signs of aging.
Refined sugar and carbohydrates can damage collagen
To help your body make its best production of collagen, you can’t go wrong with foods high in collagen of animal or vegetable origin or with fruits and vegetables rich in vitamins and minerals.
And if you don’t like foods that produce collagen from the list, remember that there is not a single source. A diet full of protein-rich foods, whether of plant or animal origin, can help supply these critical amino acids.
Other nutrients that help the collagen production process include zinc, vitamin C, and copper. Therefore, fruits and vegetables rich in vitamins and minerals are also a friend of flexible skin.
And, for even firmer results, be sure to stay away from too much sugar and refined carbohydrates, as they can cause inflammation and damage collagen.
Some questions about collagen and diet
Sometimes a variety of foods is hard to consistently get in your diet. And some have wondered if eating collagen-producing foods actually translates into firmer skin. The answer is that stomach acid may break down collagen proteins, preventing them from reaching the skin.
And since dietary collagen for anti-aging is still a relatively new area of research, many experts hesitate to draw definitive conclusions.
However, some research seems promising. A study published in Skin Pharmacology and Physiology found that women who consumed extra collagen had higher levels of skin elasticity after four weeks than those who took placebo.
Another study observed a 13 % reduction in the appearance of lines and wrinkles in healthy women after 12 weeks with a collagen supplement.
That said, collagen is not just for soft, elastic skin. Collagen can also help with joint pain, muscles, or digestion.