As we age, our skin loses firmness and gradually starts to wrinkle and sag. That's because our body starts producing lesser amounts of collagen, which is a protein that serves as the primary component of the connective tissue in our skin. Because of that, many of us are using anti-aging cosmetics and treatments to regain the skin's elasticity. But do you know that some of the most basic foods that we usually eat can also do wonders for our skin? Here are 7 collagen-boosting foods that we should start consuming now!
Bone broth, which is made by simmering chicken, beef, or other animal bones in water, is one of the most popular sources of collagen. Aside from collagen, bone broth also contains calcium, magnesium, phosphorous, glucosamine, chondroitin, amino acids, and many other nutrients. That being said, consuming bone broth is a surefire way to prevent inflammation and aging skin.
Needless to say, leafy greens are essential in a healthy diet. As it turns out, they also offer aesthetic benefits. Leafy greens such as spinach and broccoli are potent sources of Vitamin A, Vitamin C, and Vitamin E, which are vital nutrients for collagen synthesis. Plus, leafy greens offer antioxidants that protect against free radicals.
Vitamin C plays a major role in collagen synthesis. As what we already know, citrus fruits such as oranges and lemons are full of this nutrient. If you consume fresh citrus, you're getting the collagen boost you need. Also, Vitamin C can act as an antioxidant so you'll be protected from free radical damage.
Eggs, especially the whites, contain large amounts of glycine and proline, which are the main amino acids that make up collagen. But don't disregard the yolk as it is also filled with protein, Vitamin D, Vitamin E, B Vitamins, and sulfur that help the skin, bones, and muscles.
Tomatoes contain Vitamin C, and one medium tomato can provide up to almost 30 percent of this nutrient for collagen production. Moreover, tomatoes offer a healthy dose of lycopene, which is an amino acid that protects the skin from sunlight, thus helping preserve youthful skin.
Just like other animals, fish have bones and ligaments made of collagen. According to some, marine collagen is said to be one of the most easily absorbed. This is especially true with Omega-3-rich fishes such as mackerel, salmon, and tuna. The Omega 3 plumps up the cells for more youthful-looking skin.
Garlic may just be a condiment that adds flavor to your dishes, but it can also boost your collagen production. Why? Because garlic is high in sulfur, which is a mineral that helps synthesize and prevent the breakdown of collagen fibers, so it's beneficial towards preserving healthy skin and joints.
Make sure to include these foods on your list the next time you go grocery shopping!