From injections to creams, there are many products on the market that claim to boost collagen. However, you’re better eating healthy foods that naturally promote collagen production. Collagen is a fiber-like protein in the body.
It acts as a platform that provides strength and structure through the connective tissues, cartridge, and bones. Skin also gets its elasticity and supple appearance from collagen. While the body makes collagen naturally, as we age, collagen production begins to decline.
Wrinkled skin is one of the most telltale sigs of collagen loss. A breakdown in collagen production is also linked to joint, bone and gut health issues. As a result, this decrease in this critical protein can lead to osteoarthritis, digestive problems, and joint pain.
Foods That Promote Collagen Production
In addition to aging, a poor diet is one of the main reasons people don’t have enough collagen. Thus, making better nutritional choices can give your body the foods it needs to stimulate collagen production naturally.
To make collagen, your body needs certain amino acids, vitamins, and minerals. Below is a list of foods that promote collagen production and may help slow the aging process. They may also reverse certain conditions related to collagen loss.
1. Eggs
Whole eggs are an excellent source of complete protein. They are chock full of vitamins and minerals that are critical in collagen production. For instance, Vitamins A, B2, B12, D, E, phosphorus, selenium, and folate. The whites contain large amounts of proline, which is linked to cell regeneration. Studies also show that it may help soothe and heal the gut lining for improved digestive health. Experts recommend eating a serving of eggs daily to reap the nutritional benefits, including collagen production.
2. Fruit
Almost every type of fruit has some sort of collagen-boosting ingredient, namely vitamin C. It regulates the synthesis of the structural protein in the body. You can find adequate amounts of vitamin C in citrus fruits like oranges, grapefruit, lemons, and limes. Vitamin C is also found in berries in heavy doses. So, make sure to incorporate plenty of strawberries, raspberries, blueberries, and blackberries to your diet.
If you are a fan of tropical fruits like mango, kiwi, pineapple, and guava then you are in luck. These fruits are another great source of vitamin C. Some even provide zinc, which is another important factor for collagen production.
3. Legumes and Beans
Beans and legumes are protein-rich foods. They contain plenty of vitamins, minerals, and amino acids to help promote collagen production. These also include essential fatty acids, vitamin E, vitamin A, and copper.
4. Bone Broth
Bone broth is probably the most popular staple in a collagen-rich diet. It provides the necessary amino acids and building blocks for the body to repair. And regenerate collagen found in joints, ligaments, cartilage, and tendons in and around joints. Bone broth can be consumed by drinking it straight. Adding potatoes and vegetables to make a soup. Or cooking with it in various other recipes.
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