A diet based on collagen-rich foods can be a great addition to your skincare and beauty routine. Here are the top 10 foods that boost collagen levels in the body.
Bone broth
Bone broth is a simple but incredibly valuable product and the number one dish for increasing collagen levels in the body. During prolonged boiling of bones, many beneficial substances are released into the liquid: calcium, magnesium, phosphorus, collagen, glucosamine, chondroitin, amino acids and many other important compounds that help in collagen synthesis. For “collagen” broth, it is important to take parts where there are a lot of joints and cartilage.
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Eggs
Eggs are also worth adding to your diet for good collagen synthesis: egg whites contain a lot of proline, which is one of the amino acids necessary for collagen production.
Leafy greens
Leafy greens are a source of chlorophyll, which increases the amount of collagen in the skin. Spinach, kale, Swiss chard, and other great leafy greens help prevent collagen breakdown. Dark greens are also high in water and antioxidants, which keep your skin hydrated and improve its elasticity.
Foods rich in vitamin C
In order for the body to synthesize collagen more successfully, it is worth ensuring sufficient consumption of vitamin C – and this is primarily not citrus fruits, but kakadu plum with its record 3000 mg of vitamin per 100 g of product, dried rose hips – approximately 1200 mg of vitamin C per 100 g, black currants, sea buckthorn, red bell peppers, and various types of cabbage.
Tomatoes
Tomatoes are high in the antioxidant lycopene, which helps prevent collagen breakdown. Tomatoes are also rich in powerful antioxidants (like vitamin C), which can protect the skin from free radicals.
Cashew
These nuts contain zinc and copper, which increase the body's ability to produce collagen. The monounsaturated fats found in cashews maintain skin elasticity and prevent aging. By participating in the production of the pigment melatonin, copper and collagen also delay the appearance of gray hair.
Bell pepper
Bell peppers are not only a delicious addition to salads, lechos, and other dishes. They are also a real collagen fighter. Peppers are high in vitamin C and also contain capsaicin, an anti-inflammatory compound that can prevent collagen loss and skin damage.
Bean
First, beans are rich in copper, which is essential for collagen production. They are also high in protein, which in turn contains lysine, one of the amino acids required for collagen synthesis.
Fish and seafood
The form of collagen (marine) found in fish is considered one of the most beneficial for skin health and elasticity. Fish collagen is also one of the most bioavailable. This means that the human body has a high ability to quickly and efficiently absorb this collagen.
Garlic
Garlic contains sulfur, lipoic acid, and taurine. This combination restores collagen fibers that have been damaged over the years. Of course, a miracle won’t happen overnight, so doctors recommend adding garlic to your meals on a regular basis. Provided that there are no allergic reactions to it.