A list of healthy foods rich in collagen
Collagen is a very important protein that makes up 25-35% of the human body. It is used to keep the skin looking youthful and healthy. Collagen is also a building block used for building teeth, tendons, hair, arteries, cartilage, skin, lymph and cellular meshes within the internal organs. Unfortunately, most people lose collagen as we tend to eat too many junk foods and sugars, which damages collagen. Ageing and vitamin deficiencies can also lower collagen in the body.
In this article, we share with you a list of 16 healthy foods that will boost collagen in the body. Eating these regularly will slow down the ageing process and protect the body from wrinkles, hair loss, weak joints and organ damage.
1. Bone Broth: Bone broth is by far the best source of collagen that you can consume. Bones are boiled for long periods which releases collagen into the water and it becomes gelatin. When we drink this, the body breaks it back down into collagen and uses it to form cells, tissues, hair, skin etc.
2. Blackberries: Dark coloured berries such as these are high in pigments called anthocyanins. These help to boost the production of collagen in the body rapidly. Berries, in particular, are rich in nutrients that improve skin health and radiance. They also reduce the development of wrinkles. 3. Oysters These shellfish are rich in minerals, especially zinc and copper. These activate proteins and molecules that are required for synthesizing (or making) collagen in the body. Zinc, in particular, activates ‘Collagenase’ which allows you cells to remodel collagen.
4. Beef: We recommend eating grass-fed beef at least twice per week. This is made up of essential amino acids that the body can’t make on its own. It also provides non-essential amino acids which are used to make up collagen. Beef also contains copper which helps the body to make collagen.
5. Egg: Egg whites contain two of the main amino acids which make up collagen. These are called glycine and proline. The yellow yolks are also rich in healthy fats and Vitamin D which helps the skin, bones and muscles. Be sure to purchase pasture-raised eggs (organic).
6. Salmon: Wild-caught salmon is rich in vitamin A, in its an active form called “retinol”. Vitamin A activates genes that trigger the production of collagen. This is especially important for building soft, moisturized skin.
7. Goats Cheese: This is yet another rich source of Vitamin A which speeds up the production of collagen. The body also needs saturated fats to make collagen, so cheese, butter and oily fish are excellent sources.
8. Broccoli: Many people are deficient in Vitamin C as they do not consume enough vegetables. If you are lacking in this, then your body is unable to absorb collagen and its building blocks from foods that you eat. Broccoli is one of the best sources of Vitamin C, which also acts as an antioxidant. Antioxidants protect the skin from free radical damage.
9. Rose Hips: These small fruits are well known for improving the health of the skin, hair and naeakhabaar. Six rose hips provide 132% of the recommended daily value for Vitamin C. We recommend using these as a supplement to protect the skin, especially with age.
10. Apple Cider Vinegar: Those who suffer from indigestion, gas or acid reflux often have low stomach acid. If your stomach acid is low, you cannot digest collagen. Drinking a glass of water with 2tbsp raw apple cider vinegar strengthens the stomach, and allows you to absorb more nutrients.
11. Butter: The skin and connective tissues in the body are made of protein and fats. For this reason, saturated fats and proteins are used to make collagen in the body. Butter from grass-fed cows provides the raw materials to build collagen. It is also rich in Vitamin A which activates collagen production at the genetic level.
12. Mineral Water: Drinking a good quality mineral water each day can help the body to produce connective tissues. We recommend using brands which are from volcanic underground sources. These are rich in trace minerals which serve as raw materials for building tissues and cells.
13. Raspberries: Another source of anthocyanin’s, vitamin C and antioxidants for the rapid production of collagen. Add a small handful to your lunch each day to strengthen your immune system and boost energy levels.
14. Sunflower Seeds: Vitamin E is also a very important building block for collagen, especially if you are going through menopause. Sunflower seeds are one of the richest sources of this containing 35mg in 100g of seeds. Vitamin E protects the skin against ageing, sunburns, oxidation and scarring. It also supports the pituitary hormones.
15. Olive Oil: Often referred to as “the healthiest fat on Earth”, it’s no doubt that olive oil has a powerful impact on the body. It is loaded with Vitamin E for improving skin health and collagen production. It also reduces inflammation in the body which naturally slows down ageing.
16. Gelatin: Last but not least gelatin can be used to boost collagen levels in the body. This comes in powdered form or as gelatin leaves and can be made into delicious “jellies”. This is extracted from animal bones, just like bone broth. You can add flavouring and hot water to make a collagen packed dessert, with very low calories.
As you can see there are many foods that you can eat to boost your production of collagen in the body. Consuming these foods often will reduce the development of wrinkles which are a form of sagging skin. These foods improve the elasticity of the skin and regulate oil production making it look more youthful and radiant. Try to consume a handful of seeds and nuts each day to boost your Vitamin E levels if your skin is most important to you. You should also be avoiding A.G.E’s if you want to protect the youthfulness of the body. These come from proteins and fats that have been mixed with sugars such as BBQ ribs, deep-fried doughnuts and sweetened buffet meats. These form sticky proteins that trigger rapid and advanced ageing. If you have had your gallbladder removed, we highly recommend consuming ox bile supplements each day. These will help your body absorb the fats that it needs to build collagen.