Collagen is the most popular word in the beauty industry especially in skin products that promise to make you look younger and make your skin smoother. However, not many people know that collagen actually comes from within the skin and it’s not something that you should apply only topically. Collagen is a protein that makes up to 75% of the skin weight and around 30% of your total protein mass making it the most abundant protein in the body. It is made of long protein fibres that hold together your skin and give it its strength.
Our body’s collagen production naturally begins to slow down as we age. Luckily, we can boost collagen amount with an improved diet and supplements that will help our skin look younger again.
Today we will get to know some of the high collagen products you can include into your daily diet to revive collagen production in your body and reverse the ageing process.
Benefits of Collagen for Skin
There is a range of benefits of a well-balanced collagen consumption towards improving your skin:
- Improves the elasticity of the skin and makes it look tighter and firmer
- Increases smoothness
- Repairs and renews the skin cells
- Helps skin retain moisture
- Reduces cellulite and dimpling
- Reduces stretch marks
When there is enough collagen in your body, your skin becomes smooth, soft and tight. Your bones are becoming stronger as well.
1. Bone Broth
The easiest and most recommended way to get collagen from food is by boiling bones in water to make bone broth. The cooking process extracts a form of collagen from the bones among other nutrients like antioxidants and gelatin that heals your digestive tract and prevents inflammations. Beef and chicken bones are the best choices for collagen type I and II that support skin health and elasticity.
This common product helps the body produce more collagen thanks to its large amount of sulfur. Garlic also contains lipoic acid and taurine which rebuild the damaged collagen in your body. While you can cook your food with garlic, it is better to add it raw to your meals.
Apart from being very delicious, avocados contain powerful antioxidants and vitamin E that protect collagen from breaking down. Avocados also have the good fats that protect your skin from damage and promote its overall health.
Any fruit that ends with the word berry from strawberries, blueberries, raspberries – all contain ellagic acid a nutrient that prevents collagen damage from UV rays. Berries are also rich in vitamin C which helps to link certain amino acids together to make collagen.
Like bone broth, chicken eggs contain pure collagen in the yolk and eggshell membrane. Eggs also contain sulfur that boosts collagen production and they are very rich in protein. By consuming a boiled egg every other day, you can get your skin to start looking younger and smoother.
6. Citrus fruits
Citrus fruits like oranges, lemon, lime and grapefruits contain high levels of vitamin C. Vitamin C is also an antioxidant that helps to prevent collagen breakdown as a result of toxins found in the air, water and foods. Most skin products contain vitamin C because it is a great way to repair and regenerate skin cells regularly.
It goes without saying that veggies are very rich in all the good stuff your body needs. For example, green leafy vegetables like kale, spinach and lettuce contain chlorophyll, which protects the skin from UV damage and free radicals, as well as increase collagen production. Orange and red vegetables like carrots, tomatoes, beetroot and red pepper, on the other hand, restore damaged collagen and boost its production.
Daily Consumption of Collagen
The recommended daily consumption of collagen for everyone should be 10g to 15g if you want to repair damaged skin, nails and bones.
However, if you work out a lot or your body really shows the effects of low collagen, you can take up to 30g per day which is a cup of bone broth and a collagen shake.
It’s also important to know that you can take too much collagen which will cause your skin to overstretch and harden and it’s also not good for your organism.
While many people choose only cosmetic means high in collagen, it is better to help the skin make its own collagen from within.
Combining protein-rich foods like beef, fish, chicken, eggs, and dairy with vitamin C, zinc and copper is the only way to make your skin look and feel younger. However, it’s never extra to take care of your skin topically by applying moisturizers, facials creams, and drinking a lot of water every day to stay hydrated.