Collagen is a protein that is naturally produced in the body, and helps to improve skin elasticity, reduce visible wrinkles, and increase blood flow to the skin.
While regularly using collagen supplements, there are so many different brands on the market that it can get confusing. The best way to boost the levels of collagen naturally is through good nutrition. Choosing to eat foods that are proven to boost collagen levels in the body is like putting yourself through a constant facial treatment. A diet of collagen rich foods help to create the amino acids – or building blocks – that are important for collagen synthesis. In other words, these amino acids – proline, lysine and glycine, establish a regular stream of collagen into the epidermis that is going to help your skin looking young, fresh and vibrant.
This will also ensure that the results any additional facial treatments you enjoy will be significantly enhanced.
So what are these superfoods? We’ve highlighted some of the most popular that can be easily absorbed into your daily diet if you are not using them enough.
Chicken
A staple source of protein, chicken is also packed with collagen (many of the over the counter supplements list chicken as a main ingredient.
Egg whites
Egg whites contain proline, one of the amino acids that is used in collagen production.
Fruits – citrus fruits, berries and tropical fruits
What all these fruits have in common is Vitamin C. Vitamin C is crucial to skin health, and is a vital ingredient in the production of collagen. Maintaining a high concentration of vitamin C will ensure that the biological functions relevant to skin health continue to function as you age.
Leafy greens
Spinach, kale, swiss chard, cabbage, watercress, lettuce varieties, arugula, endives, bok choy – leafy greens should form the foundation of your diet. They are packed with vitamins, minerals and fibre, and very low in calories meaning you can fill up with the leafy greens as part of a weight loss programme. The rich green colour comes from chlorophyll, which is known for its antioxidant properties. Studies have shown that chlorophyll is a driver to the production of collagen in the body. Consuming leafy greens and collagen for weight loss is also a great way to lose weight sustainably in a healthy manner.
Tomatoes
A single standard sized tomato can give you nearly 30 per cent of vitamin C, which we know is a vital nutrient for collagen production. Tomatoes are also a source of lycopene. Lycopene if an oxidant that provides essential support for healthy skin.
Beans
Avoid the canned baked beans in tomato sauce, as these contain too much sugar which cancels out the positive effect beans can have on the skin. Instead, use unprocessed beans, either in cans or soaked. They are high in protein, amino acids and copper – all elements crucial to the production of collagen.
The above list is certainly not exhaustive. It stands to reason that foods that are natural, unprocessed, full of colour and fibre, high in protein, are your best choice for promoting good skin health. There are also certain food products that you need to avoid.
Foods to avoid
Sugar and refined carbohydrates are detrimental to skin health, and can undo all the hard work that you have done by switching to a healthier diet. One of the key ways that sugar helps to ruin your skin is through activating inflammation, which causes tissue damage and premature aging, as well as slowing blocking the ability of the body to produce collagen.
