Eating collagen-rich foods supports the body’s collagen production process. Foods high in vitamin C and protein with suitable amino acids will help the body produce more collagen.
Collagen increases skin elasticity, anti-ageing, and wound healing, boosts the immune system, helps strengthen bones, hair, nails, and teeth, reduces complications in bones and cartilage, and prevents osteoporosis and brittle bones.
Collagen, a vital component in most body parts, is necessary to maintain good health. However, our bodies start losing collagen around 20 and after 40, losing about 1% of collagen yearly. This natural decline calls for proactive measures to boost collagen production.
Why is collagen essential?
Collagen is the most abundant structural protein in animals. Structural proteins form the structure or framework of cells and tissues.
There are 28 known types of collagen, with Type I collagen alone accounting for a staggering 90% of the collagen in the human body. This abundance underscores the crucial role collagen plays in our health and well-being.
Collagen primarily consists of the amino acids glycine, proline, and hydroxyproline. These amino acids form three strands, creating collagen’s characteristic triple helix structure.
Collagen is found in connective tissue, skin, tendons, bones, and cartilage. It provides structural support for tissues and plays a crucial role in cell processes, including:
- Tissue repair.
- Immune response.
- Information transmission.
- Cell movement is a process necessary to maintain tissues.
Connective tissue cells called fibroblasts produce and maintain collagen. As the human body ages, collagen becomes fragmented, fibroblast function decreases, and collagen production decreases.
These changes and the loss of another crucial structural protein, elastin, lead to signs of ageing, such as sagging skin and wrinkles.
Reference some good foods for collagen production.
Bone broth – the number one food source of collagen
Bone broth contains various minerals, including calcium, magnesium, phosphorus, silicon, sulfur, and trace minerals that can support overall health. Bone broth has a high natural collagen content, promoting healthy joints and improving skin health and elasticity.
Chicken contains a lot of connective tissue, providing collagen
There is a reason why many collagen supplements are sourced from chicken meat. Chicken meat contains abundant connective tissue, making it a rich source of collagen in the diet. Some studies have used chicken necks and cartilage as a collagen source to treat joint inflammation.
According to a 2019 Complementary Therapies in Health and Medicine study, middle-aged women (aged 39 to 59) consuming collagen supplements made from chicken cartilage improved wrinkles, fine lines, crow’s feet, and skin elasticity.
Fish – collagen is concentrated in bones, skin, and scales.
Fish collagen is concentrated in bones, skin, and scales, unlike other animal collagen sources. Therefore, if you use a whole food source to supplement collagen, choose a fish that can be eaten entirely, such as sardines. Additionally, if eating salmon, consume the skin as well.
Eggs contain a large amount of proline for collagen production
Although eggs do not contain connective tissues like many other animal products, egg whites have a large amount of proline, one of the essential amino acids needed for collagen production.
Citrus fruit contains vitamin C
Vitamin C is crucial in producing pro-collagen, the precursor to body collagen production. Therefore, adequate vitamin C supplementation is essential. Citrus fruits such as oranges, grapefruits, and lemons are all rich in this nutrient.
Berries
Choose blueberries, blackberries, strawberries, or raspberries. All are excellent ways to supplement vitamin C in your diet, which helps the body produce collagen.
Vitamin C is also a vitamin we need to supplement because our bodies cannot produce it independently. A cup of strawberries provides nearly 100% of the daily vitamin C target, and a cup of raspberries provides about 35%. Vitamin C has been shown to have specific benefits for skin health; consuming vitamin C can reduce sun damage to the skin.
Guava
Guava vitamin C content supports collagen synthesis, while its antioxidant properties help protect the skin from oxidative stress. Combining these nutrients makes Guava a valuable addition to a collagen-rich diet, promoting overall skin health and rejuvenation.
Aloe Vera
Applying aloe vera gel is very beneficial in treating sunburns, but consuming aloe vera is another way to reap benefits for the skin. A 2020 study published in the Dermatology Journal showed that low-dose aloe vera increased collagen levels in the dermis layer of the skin (middle layer).
The study indicated that consuming 40 micrograms of aloe vera daily helps enhance skin barrier function, moisture, and elasticity.
Garlic prevents collagen breakdown
Garlic is one of the top herbs rich in compounds that enhance collagen production. Garlic has a high sulfur content, a trace mineral that aids in collagen synthesis and prevents collagen breakdown. However, it is important to note how much garlic is needed to reap collagen benefits. Nonetheless, garlic may be considered part of a regular diet, considering its numerous benefits.
Leafy greens
Leafy greens are essential in a healthy diet. Spinach, kale, and other green leafy vegetables with a deep green colour are known for their antioxidant properties. Some studies have shown that consuming chlorophyll increases collagen precursors in the skin.
Pumpkin seeds
Pumpkin seeds are highly nutrient-rich, making them one of the best foods for enhancing collagen. Pumpkin seeds also contain about 19% of the recommended daily value of zinc in a single serving, an essential mineral crucial for collagen synthesis, immune function, wound healing, and cell development.
Cashews
These nuts contain zinc and copper, which help enhance the body’s collagen production capabilities.
Beans
Beans are protein-rich foods, often containing essential amino acids for collagen synthesis. Additionally, many beans are rich in copper, a necessary nutrient for collagen production.
Tomatoes
Tomatoes are a source of vitamin C that helps boost the immune system and stimulate collagen production. Additionally, the vitamin C in tomatoes can help improve skin elasticity, making the skin firmer.
Bell peppers
Bell peppers are rich in vitamin C and contain capsaicin, an anti-inflammatory compound that can combat signs of ageing. Red bell peppers have a lot of pro-vitamin A (beta-carotene), which the body converts to vitamin A.
The skin’s top and bottom layers require vitamin A to maintain immune system function. A good amount of vitamin A in the diet can prevent sun damage by interrupting collagen breakdown.
Protein-rich foods and nutrients essential for collagen production are crucial in maintaining overall health and well-being. Collagen, the most abundant structural protein in the body, supports skin elasticity, immune function, bone strength, and more. Incorporating bone broth, chicken, fish, eggs, and fruits rich in vitamin C, leafy greens, seeds, nuts, and vegetables can help boost collagen production naturally.
To benefit from these collagen-promoting foods, head to Farm to Palms supermarket for a fresh selection of vegetables, fruits, fish, and quality meats. Stock up on leafy greens, berries, fish with bones and scales, eggs, garlic, nuts, seeds, and colourful vegetables like tomatoes and bell peppers to support your body’s collagen synthesis process. Adding these items to your shopping list can contribute to healthier skin, stronger bones, and overall well-being. Shop at Farm to Palms today for a nourishing, collagen-rich diet!