If you ask any woman what she dislikes about getting older, I'm pretty confident that one of the top answers is aging skin. Wrinkles and Saggy skin definitely come with age, but you can slow down the aging process and even reverse it naturally by consuming Collagen and Collagen-Rich foods. We often here about collagen as an added ingredient to skin creams and serums, but did you know that you can consume it and receive the anti-aging benefits from the inside out? And, not only does collagen help restore youthful skin, but also is great for bones, joints and soft tissue. So, if aches and pains are accompanying your dull skin tone, listen up!!!
Collagen has been praised for its medicinal properties in recent years, and it’s an important compound that many of us don’t get enough of. Although supplementation is widely available, ( I order it on amazon and use it as a source of protein in my smoothies) including a few servings of collagen-rich foods or collagen-boosting foods in your diet can help optimize collagen levels to minimize joint pain and keep your skin soft and smooth.
There's a lot of buzz around collagen in the beauty world right now. A structural protein, collagen is found throughout the body in the muscles, bones, and tendons. It's also what gives our skin its structure and elasticity.
As we age however, collagen production starts to slow down giving way to symptoms like joint pain, wrinkles, cellulite, and decreased cartilage. In addition to aging, there are a variety of other different factors like smoking, exposure to the sun, and poor diet that can interfere with collagen synthesis as well.
Fortunately, there are plenty of methods that can help boost collagen levels, so even if you are in your 40s, 50s, and 60s, you can reap the benefits of collagen and its anti-aging super powers. One of the easiest ways to up your collagen levels is by using a supplement. I buy a powder and add it to my smoothies every morning. Because its tasteless, I can put it in anything and it won't alter the flavor. Likewise, consuming a variety of foods that contain collagen will increase levels as well.
Here are just a few of the benefits of consuming collagen on a regular basis. :)
- Promotes gut health
- Reduces joint pain
- Decreases hair loss
- Improves skin elasticity
- Boosts muscle mass
- Improves Bone Density
- Enhances heart health
Ok then, let's take a look at some of the best ways to boost your collagen levels naturally.
1. Bone Broth
Made by simmering the bones, tendons, ligaments and skin over a period of several days, bone broth is a great source of collagen, along with several important amino acids. If making your own bone broth isn't appealing, it is also available in powder, bar or even capsule form for an easy collagen food supplement to add to your routine.
2. Spirulina
This type of algae is a great plant-based source of amino acids like glycine, which is a key component of collagen. Spirulina can be found in dried form at most health food stores and is a great addition to green smoothies, desserts or juices.
3. Fish
Like most other types of white fish, cod fish is jam-packed with amino acids, such as glycine and Proline. Salmon is alsoa great source of Omega 3s which are vital for skin health as they protect the fatty membrane that surrounds our skin cells. high in vitamins and minerals like such as selenium, vitamin B6 and phosphorus. Cod is a favorite fish of mine because of its mild flavor.
4. Red Vegetables
Red vegetables are rich in something known as lycopene, an antioxidant that acts as a natural sunblock and collagen booster. Tomatoes, red peppers, strawberries, and watermelon are all good choices.
5. Eggs
Eggs and egg whites, in particular, are some of the top collagen-rich foods thanks to their content of the amino acids glycine and proline. Using the whole egg instead of just the egg whites can also supply a steady stream of healthy fats and high-quality protein for both satiety and lean muscle.
6. Gelatin
Gelatin is a type of protein derived from collagen, which is why it’s considered one of the top collagen-rich foods available. Gelatin can be used in cooking and mixed into soups, stews or broths to bump up the nutritional value of your meal. Gelatin supplements are also widely available in sheet, granule or powder form.
7. Avocados
Yet another reason to feel less guilty about your avocado obsession. Sure, they are a little pricey, but all their benefits are totally worth the cost. Avocados are richin vitamin E which help fight free radicals and provide omega-3 fatty acids which increase collagen production. In addition to guacamole, you can stuff them with tuna salad, eat them plain, put them in smoothies, soups, even brownies can be bolstered by this creamy super food.
Ok, Now that you know some of the best Collagen-rich foods to eat, let's take a look at some of the Top Collagen-Building Foods
In addition to eating a good variety of foods with collagen, you can also boost collagen production by incorporating a few collagen-producing foods in your diet. So what foods help produce collagen? Here are a few of the best collagen-rich foods that go on my menu every day.
1. Leafy Green Vegetables
Loaded with vitamin C, leafy green vegetables like spinach, kale and arugula are some of the top foods that promote collagen synthesis in the body. Not only does vitamin C act as an antioxidant to protect against free radical damage, but it is also required for the production of type I collagen, which is the most abundant form of collagen in the body.
2. Pumpkin Seeds
Pumpkin Seeds are incredibly nutrient-dense, securing them a slot as one of the best collagen-boosting foods. Pumpkin seeds also are rich in zinc accounting for around 19 percent of the recommended daily value for zinc in a single serving. Another perk??? zinc boosts your immune system and aids in healing wounds as well as cell growth.
3. Strawberries
Besides being a stellar source of vitamin C, strawberries as well as blueberries, blackberries and raspberries are considered among the top collagen-building foods because they contain ellagic acid, a type of antioxidant that has been shown to protect against the degradation of collagen.
4. Citrus Fruits
Citrus fruits like lemons, limes, oranges and grapefruit, are highly nutritious. These fruits are especially high in vitamin C, an important water-soluble vitamin that plays a central role in collagen production. Plus, they’re high in antioxidants, fiber and other micronutrients that help support overall health.
5. Garlic
Garlic is one of the top herbs rich in collagen-boosting compounds, such as sulfur, which is thought to ramp up collagen synthesis in the body. Not only that, but garlic also makes a nutritious and delicious addition to nearly any dish, from soups to sauces to salad dressing and beyond. Just make sure you share some with your s/o, so you don't scare each other away. Fortunately, my husband loves it as much as I do, so we can both have garlic breath together.
So, whether you won't to restore that youthful glow, grow longer, thicker hair, or just move more with less pain, adding collagen to your daily routine is a no brainer.
As always, thanks for letting me share my passion for health and wellness with you.
Helping you love the life you live,
Ruth xoxo
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