Collagen is the most abundant protein in our body. It gives firmness and suppleness to the skin. Our body uses the food we eat to convert it into Collagen! It is highly necessary for our human body but most of the diagnosed people are found to be collagen deficient. But don’t worry, read on this article since we are going to guide you about how to boost collagen in your body, that too naturally.
As we grow older their levels in our body decrease. This leads to sagging, wrinkled skin, weaker hair, heart, and brain.
Although, there are various types to supplements found in the market that claim to boost collagen. Some of them surely do what they claim. But isn’t it fascinating and economical to get the required collagen from the food you eat?
Before knowing about the various food that boosts collagen levels, let’s talk about the various types of essential collagen that is required by your body. There are 16 types of collagen.
We would talk only about the ones that are indispensable.
Most essential types of collagen.
Collagen type 1: 90% of our body is made of this type of collagen. As it the most abundant, it is found in almost every tissue, tendons, skin, bones, cartilage, teeth, etc. Collagen is exceptionally strong, they can resist a lot of pressure without breaking. Type 1 has been shown to improve skin thickness, function, moisture content, and appearance.
Collagen Type 2: This is mainly associated with immunity-boosting and joint supporting properties. This is by far the most important collagen. The major part of your gut lining is contained with type 2 collagen. It helps to act as a barrier between the substance we consume and our bloodstream. This, in turn, helps our digestive system run smoothly and also benefits our immune system.
Collagen Type 3: Type 3 collagen helps in the formation of arterial walls, which is the key to cardiovascular health. It’s often found alongside type 1 in the body. Though found in a smaller amount. It acts as a perfect supplement to type 1 collagen.
Collagen Type 5 And 10
Collagen 5 and 10 are some of the lesser-seen found in our body. Type 5 collagen helps in the cell membrane and tissue formation in women’s placenta while type 10 is crucial in bone formation.
Foods To Boost Collagen Levels Naturally
The skin’s fatty membrane is surrounded by cells which protect it and give shape to the skin. Tuna and salmon contain high contents of omega-3 fatty acids which fill up these cells, resulting in a vibrant-looking skin. Additionally, Omega-3 fatty acids such as fish oils contain anti-inflammatory properties.
The high zinc content in salmon triggers protein which aids the body to synthesize collagen.
Slow cooking animal bones releases collagen, amino acids, and gelatin which becomes bioavailable to the body. The bone broth’s healing properties impact greatly on the digestive system reducing the risk of inflammation and aging.
Sulfur, calcium, magnesium, silicon, and phosphorus are all bioavailable minerals present and can be easily absorbed. Bone marrow also helps to keep the body healthy.
Bone broth boost collagen formation naturally by boosting the cell renewal ability of the skin. It also helps to protect joints.
Meat such as chicken, turkey, pork, etc. are rich in omega-3 fatty acids which helps to keep the skin healthy. They contain lysine and proline amino acids which are required to create stable tropocollagen helices.
Chlorine, found in turkey meat is converted to glycine which facilitates collagen production. Turkey also contains carnosine, a protein that slows down the cross-linking process in the skin. Chicken soup also has additional health benefits, and the legs and feet have high collagen content.
Eggs contain vitamin A which increase the production of collagen. Also, the presence of sulfur in eggs impacts the production of collagen in the body.
While egg whites are packed with lysine and proline, the yolk and eggshell membrane has high collagen contents. Eggshell membranes are rapidly being used as supplements to boost joint health.
Berries go a long way to prevent the skin from getting damaged by harmful UV lights. By preventing skin damages from UV lights, their ellagic acid content helps to keep collagen functional. They also contain antioxidants that help to fight the free radicals and help to keep the skin healthy.
Berries also contain vitamin c, which is needed in the formation of collagen. When your body lacks vitamin C, the vessels become weak, leak and you begin to experience stiff joints, fatigue, bruising and abnormal bleeding.
The presence of healthy fat in avocados help in maintaining healthy skin, bones, and heart. The vitamin E content acts as an antioxidant, enhancing collagen functionality. Avocados rejuvenate damaged skin and reduce age spots as well as blemishes.
Citruses such as Limes and Lemons
Just like berries, limes and lemons are rich in vitamin C which helps to prevent the breakdown of collagen. In other words, it boosts collagen and fights against free radicals and harmful enzymes.
The vitamin c content in citrus fruits helps prevent wrinkling of the skin and on the other hand, can aid the regeneration and repair of the skin.
Dark Leafy Greens
Consumption of dark leafy greens such as spinach and kale leads to the introduction of antioxidants called lutein which improve the collagen function. In addition, it hydrates the skin and improves elasticity.
The vitamin C and chlorophyll content prevent the UV light from damaging the skin.
Chlorophyll also promotes the production of procollagen and fights against enzymes that encourage premature aging.
Lycopene is responsible for the red color in red vegetables such as tomatoes, red bell peppers, beetroot, etc. It is a powerful antioxidant, indicating its ability to protect the skin against free radicals and toxins.
In fact, high consumption can create a natural barrier against UV light. Being the most powerful carotenoid, lycopene protects the skin from premature aging.
Chia seeds are nutrient-dense food and an excellent source of all the nine amino acids responsible for the growth of tissues. They are highly loaded with omega-3 fatty acids as well as antioxidants, which are rich in anti-aging properties. Omega-3 fatty acids are also known to prevent inflammation. They are highly beneficial in the beauty regime.
Chia seeds are also major sources of zinc, protein, magnesium, vitamin E, B1, B2, etc.
The Omega-3s’ Are Also Helpful In The Prevention Of Hair Fall.
Eating collagen-rich food should be a part of your diet. They make up to 30% of the human body and declines with ages. The only way to boost collagen is by eating the foods containing collagen-boosting potential or supplements.
Our body loses 1% collagen every year. So if you don’t make up for it you are most likely to experience collagen deficit related issues. Start afresh and add these foods to beat collagen deficit. Stay healthy, stay positive!