Collagen is the protein that gives the skin its structure, elasticity and tension. Diet plays a huge role in keeping your skin youthful, and it depends on how much collagen your body produces. It is the protein that provides the skin with its structure, flexibility and stretching. As we age, less collagen production is the cause of wrinkles and thinning of the skin.
It has exploded in the form of pills and powders, but it’s not the best way to boost your skin’s collagen production. The main difference is that food contains a bioavailable form of collagen that your body can use immediately. Also, over-the-counter supplements are largely unregulated. Here are the top seven foods that improve your skin’s collagen:
bone broth
Bone broth is one of the most popular sources of collagen. Cooked by boiling animal bones in water, this process extracts the collagen from the bones.
Bone broth contains collagen, magnesium, phosphorus, amino acids and many other nutrients.
chicken
White meat contains a rich source of collagen, no wonder so many supplements are derived from chicken. Several studies have shown that chicken neck and cartilage are a source of collagen for the treatment of arthritis.
Fish and shellfish
Like other meats, fish and shellfish have bones made of collagen. Marine collagen is claimed to be one of the most easily absorbed. However, we do not tend to consume the less desirable parts of the fish that contain more collagen, such as the head and scales. In fact, researchers have found that fish skin is a collagen peptideproved to be the source.
egg white
Eggs contain proline, one of the three amino acids important for collagen production.
citrus fruits
Vitamin C plays an important role in the body’s production of pro-collagen, the precursor to collagen. Citrus fruits like oranges, grapefruits, lemons and limes are packed with this vitamin. You should include a citrus fruit in your diet daily. You can do this by adding it to your cereals or salads.
Strawberry
While citrus fruits tend to get all the attention when it comes to their vitamin C content, fruits are an excellent source for it. Strawberries actually contain more vitamin C than oranges. Other berries, such as raspberries, blueberries, and blackberries, also offer a high dose of essential nutrients. They’re also rich in antioxidants that protect the skin from damage.
garlic
Garlic is known to increase the body’s collagen production. It is high in sulfur, a mineral that aids in collagen synthesis and prevents its breakdown.
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