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Collagen has been well studied for its medicinal properties in recent years, and it is an important protein that many of us actually do not get enough of. In addition to buying collagen supplements, you can also boost your body by eating a few servings of collagen-rich foods or collagen-boosting foods in your diet, every day! By doing this, you can help optimize the collagen content in your body, to minimizing joint pain to keeping the skin elastic and youthfull, and more.
Collagen is an important protein found throughout the body. Collagen is often called the body's glue, which holds the body together. Collagen is responsible for giving your skin its suppleness, slow down some signs of aging, to keep your joints moving and healthy. As you get older, collagen production begins to decrease, which can cause symptoms such as joint pain, wrinkles and reduced cartilage in the joints. There are also a number of other factors that can reduce collagen production, such as smoking, sun exposure and a poor diet.
Fortunately, there are many things that can contribute to increased collagen content in the body. Using a collagen supplement is perhaps the simplest and most effective way to kick up the collagen levels in the body to high levels! But consuming a variety of foods that contain collagen, or eating foods with collagen-boosting effects, is also another good alternative to increasing the levels of this vital beauty protein.
Many studies suggest that a collagen supplement, or an increase in foods that boost your collagen, can help promote:
Are you wondering how to increase the collagen content in the body in a natural way? Add a couple of foods that contain both collagen and elastin (a type of protein found in connective tissue) to your daily diet. This can help increase collagen levels quickly and easily. Here are some of the best collagen-rich foods you can add to your diet:
By letting bones, tendons, ligaments and skin from animals, boil for several days, a broth rich in collagen and other important amino acids is made. A good alternative for those who have the time! Otherwise, a dietary supplement with collagen gives the same effect, the advantage is that you can then choose a collagen from fish, if you e.g. exclude beef, pork and chicken in your diet.
This type of algae is a plant-based source of amino acids such as glycine. Glycine is a key component of collagen. Spirulina is available to buy everywhere and is a perfect complement in a smoothie, which you can also boost with a scoop of collagen.
Like most other types of white fish, cod is full of amino acids, such as glycine and proline. The fish also contains other useful nutrients, such as selenium, vitamin B6 and phosphorus.
Eggs, and in particular egg whites, definitely belong to the group "the best collagen food", this thanks to its content in amino acids that make up collagen, including glycine and proline. By using the whole egg, instead of just the egg whites, you get healthy fats and high-quality protein.
Gelatin is a type of protein derived from collagen, which is why it is considered one of the best collagen-rich foods available. Gelatin can be used in cooking and be mixed into soups, stews or broths. Gelatin can also be used for baking.
In addition to eating foods that contain collagen, you can also increase collagen production by including some collagen-producing foods in your diet. Here are some of the best collagen-rich foods that you can add to your daily routine to help the body in its own collagen production:
Packed with vitamin C, green vegetables like spinach and cabbage make some of the best foods to promote collagen synthesis in the body. Vitamin C not only acts as an antioxidant to protect the body against free radicals, vitamin C is also required for the production of collagen type I (and other forms of collagen), which is the most common form of collagen in the body, and in your skin.
Pumpkin seeds are incredibly nutritious, giving them a place as one of the best collagen-pushing foods. Pumpkin seeds also contain a lot of zinc, which is an important mineral needed for optimal collagen synthesis along with immune function, wound healing and cell growth.
In addition to being a super source of vitamin C, strawberries are also considered to be among the major collagen-building foods available, as strawberries contain ellagic acid, a type of antioxidant that has been shown to protect against the breakdown of collagen. Other berries such as blueberries, blackberries and raspberries are also rich in ellagic acid.
Citrus fruits, such as lemon, lime, oranges and grapefruit, are very nutritious. These fruits contain high levels of vitamin C, an important water-soluble vitamin that plays a key role in collagen production. In addition, they contain high amounts of antioxidants, fiber and other micronutrients that help support overall health.
Garlic is a herb that is at the top when it comes to collagen-boosting compounds, such as sulfur, which boosts collagen synthesis in the body.
Author: Natalie Rovaniemi CEO & founder of Celloptimum, with a Master´s degree in nutrition
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