Collagen is the foundation of youthful skin. It provides our skin elasticity, firmness, resilience and suppleness essential for a younger-looking skin. Though body constantly produces new collagen to repair the damage, but as we age, our body produces less of this essential protein. The breakdown of collagen results in sagging and thinning of the skin; skin loses fullness and wrinkles are formed. Some external factors like pollution, ultra violet rays of the sun, smoke and free radicals also cause disintegration of collagen.
To boost the production of collagen and guard it from breakdown, only use of topical products like anti-aging creams and serums are not enough. Eating collagen producing foods are an excellent way to boost collagen production naturally. Here Are The 10 Best Foods To Include In Your Diet To Stimulate, Restore And Repair Damaged Collagen
Foods That Improve Collagen In Skin Naturally:
Cabbage is one of the best foods for stimulating collagen production . It is loaded with fiber, vitamin A, B, C and E, manganese, folate iron, magnesium, calcium, phosphorus and potassium and solid dose of antioxidant and phytonutrients that boost collagen production. The presence of antioxidant lycopene and phytonutrients lutein and sulforaphane helps reverse the signs of aging, boosts skin elasticity and hydration.
2. Dark Green Vegetables:
Dark green vegetable are choke full of collagen producing agents . They are high in antioxidant lutein that protect against free radicals and provides elasticity, hydration and help to fight wrinkles and age spots. Consumption of spinach, kale, asparagus and collards regularly will help to boost body’s ability to produce collagen.
3. Red Fruits And Vegetables:
Red fruits like cherries, apple, strawberries and red vegetables like tomatoes, beet, and red peppers contain antioxidant lycopene . Lycopene works as natural sun block and also increases collagen production. Preventing DNA damage in your cells, lycopene aids better functioning of the cells. That is why red fruits and vegetables are known as excellent anti-aging foods. Eating them regularly will build a natural barrier just as a good sunscreen does.
Carrots are another excellent collagen boosting food. Loaded with vitamin A, it accelerates collagen production and also slows the cessation of collagen and elastin responsible for skin aging . Vitamin A stimulates blood to skin’s surface and restores and regenerates the cellular structure of the epidermis and works to protect the skin from UV damage and helps to strengthen cellular membrane around the cells.
5. Soy Products:
To keep your skin glowing, soy products, particularly soy milk, soy cheeses etc. are good choice . Soy products contain a natural plant hormone known as genistein which boosts collagen production and also blocks the enzymes that breakdowns collagen and tend to age the skin with wrinkles, fine line. Adding soy to your diet will help to protect the skin from free radical damage and antioxidant present will soy will help keep skin smooth, supple and firm.
6. Bone Broth:
There are lots of creams and lotions available in the market that promises to restore collagen but dietary collagen are more powerful in preventing and restoring breakdown of the collagen and keep wrinkles and fine line at bay . Bone broth can be called cooked collagen. Eating bone broth can help to restore collagen quickly to the cells. Additionally, bone broth contain gelatin which heals the digestive tract and prevents inflammation and premature aging of the skin.
Beans aids our body in producing an anti-ageing substance known as hyaluronic acid which increases skin hydration, increases collagen synthesis, boosts elasticity of the skin, restores and regenerates healthy cell growth and keeps skin firm and smooth. Incorporating beans or bean sprouts in your diet will help to keep skin young and healthy .
8. Flaxseeds And Walnut:
Omega 3 fatty acids also aid in collagen production. Flaxseeds and walnut are excellent source of omega-3 fatty acids. For keeping the skin healthy and protect it from UV radiation, you must include omega-3 fatty acids in your diet . They are essential for our health and since body can’t produce it, foods are the only source to get it. Besides reducing the risk of heart disease and optimal brain function, it increases collagen production and reduces the risk of skin cancer. Fish like salmon and tuna and walnut, cashew, almonds, Brazil nuts contains omega-3 in healthy amount.
9. Citrus Fruits:
Vitamin C rich fruits like oranges, lemon, pineapple, papaya, strawberries help to boost collagen production . Vitamin C is a powerful antioxidant that reduces the formation of wrinkles by slowing down the free radical damage and protects the skin from sunburn.
Garlic contains Lipoic acid and taurine which helps to restore and rebuild damage collagen . Being high in sulfur, it boosts collagen production. Adding garlic in your soups, stews and stir fry will help to get this nutrient which is an essential component for collagen production. Green and black olives, cucumber and celery stalks are rich in sulfur.
So to keep the collagen level high, incorporate these foods in your diet.