Food Sources Rich In Collagen
Collagen is a protein that is responsible for the structure, strength, elasticity and texture of our skin. There are a number of creams available in the market that claims to promote the collagen production and makes you look young. In our article, we will learn the importance of collagen and food sources rich in collagen.
What Is Collagen
Collagen is a protein and is the building block of our skin. It is also found in tendon, bones and ligaments. Collegen makes about 75% of the skin support structure. Itis made up of three amino acids: proline, hydroxyproline and glycine.
Factors That Contribute To The Loss Of Collagen In The Skin
As we age, the collagen starts to degrade. It also depends upon our genes that how fast the collagen will degrade. Pollution, harmful ultraviolet radiations and bad lifestyle such as poor diet and smoking also contributes in speeding the collagen breakdown.
What happens when the level of collagen drops?
When the level of collagen drops your skin becomes crepey. There are wrinkles and fine lines. The ligaments and tendons become stiff and less flexible. Muscles become weak and shrink. Worn cartilages lead to osteoarthritis and joint pain. Due to the thinning of gut’slining there is gastrointestinal problems. This is why it is very important to eat foods that increase the collagen production.
Foods That Help The Body To Produce Collagen
Bone Broth –
Bone broth is made up of connective tissues and bones. It is rich in collagen, phosphorus, magnesium, glucosamine, calcium and other nutrients.
Egg White –
Eggs do not contain connective tissues, but egg white is rich in proline. Proline as discussed above is one of the amino acids that make collagen.
Berries being citrus fruits are rich in vitamin C. Vitamin C is antioxidant. It prevents free radical damage and collagen breakdown. Also, include other berries such as blueberries, raspberries and blackberries in your diet.
Citrus Fruits –
Vitamin C plays a very important role in the production of procollagen, which is precursor of collagen. Food rich in vitamin C are citrus fruits, sprouts, Indian gooseberry and broccoli.
Garlic is rich in sulphur and boosts the collagen production. Sulphur is a trace mineral that promotes the synthesis of collagen and prevents the collagen breakdown.
Beans are high in protein. It contains all amino acids that is required in the production of collagen. In addition, beans is rich in copper which is also an essential nutrient required in collagen synthesis.
Bell Pepper –
Bell pepper along with being rich in vitamin C also contain capsaicin. Capsaicin is anti-inflammatory and combats the signs of aging.
Cashews are rich in copper and zinc. Both the minerals are required to boost the ability of body to produce collagen.
Green leafy vegetables –
Green leafy vegetables are rich in chlorophyll, which is an antioxidant. Chlorophyll increases the production of procollagen.
Tomatoes contain lycopene. Lycopene is a powerful antioxidant that supports the skin health. Inaddition, tomato is the rich source of vitamin C.
Besides including the food to stimulate the production of collagen you need to limit the amount of refined carbs and sugar. Refined carbs and sugar cause inflammation and can damage collagen.
Our body makes collagen whole our life. Eating food that boosts the level of collagen is helpful in maintaining all over health and well-being.
Collagen injection, pills, powders and skin cream are available in the market. However, the best way to get the nutrient is always food.Do not take any supplement that claims to increase the collagen production without consulting your dermatologist.
Dr. Ritu Kumari Gupta: Professionally a homeopathic doctor and a dietician Dr. Ritu Kumari Gupta is passionate about writing health and parenting blogs. She believes in holistic approach towards health and well being.