13 Foods That Promote Your Body's Collagen Production

 

13 Foods That Promote Your Body's Collagen Production

The protein called collagen is what gives skin its elasticity, suppleness, and structure.

The protein called collagen is responsible for the structure, suppleness, and flexibility of skin.  As we age, we produce less collagen in our skin every year, leading to wrinkles and thinning skin. This explains the boom of collagen supplements in our social media feeds and store shelves. However, are supplements for collagen superior to those obtained through diet?  Which foods are high in collagen, anyway?

Why You Should Consider Food First

The ability of your body to use a nutrient or bioavailability is the primary distinction between collagen found in food and supplements. According to registered dietitian Carrie Gabriel, MS, RDN, "Foods like bone broth contain a bioavailable form of collagen your body can use right away, making it arguably superior to supplements." However, it's important to note that research supporting this claim is limited. Since over-the-counter (OTC) supplements are not regulated by the Food and Drug Administration (FDA), it’s probably safer to stick with a dietary approach to boosting collagen.

Consuming foods high in collagen or foods that promote the formation of collagen may also aid in producing the amino acids—the building blocks—you require to achieve your skin goals. According to registered dietitian and beauty expert Katey Davidson, MScFN, RD, "proline, lysine, and glycine are the three amino acids important for collagen synthesis."

Foods That Promote Collagen Production

Bone Broth:

 Bone broth is believed to extract collagen through simmering animal bones in water. While it may not be particularly high in collagen, it contains various nutrients like calcium, magnesium, phosphorous, collagen, glucosamine, chondroitin, and amino acids.

Chicken:

 Chicken is high in collagen, particularly in its connective tissues. A study in mice used chicken bone and cartilage as a collagen source to relieve arthritis and inflammation.

Fish:

 Fish bones and ligaments are made of collagen, with some claims that marine collagen is one of the most easily absorbed. However, the meat of fish contains less collagen than other parts like the head, scales, or eyeballs.

Egg Whites:

 Although eggs don't have connective tissues, egg whites contain high amounts of proline, one of the amino acids necessary for collagen production.

Citrus Fruits: 

Vitamin C in citrus fruits plays a major role in the production of pro-collagen. Oranges, grapefruit, lemons, and limes are rich in this nutrient.

Berries: 

Strawberries, raspberries, blueberries, and blackberries are excellent sources of vitamin C and antioxidants that protect the skin from damage.

Tropical Fruits: 

Mango, kiwi, pineapple, and guava are rich in vitamin C. Guava also contains zinc, another co-factor for collagen production.

Garlic: 

Garlic is high in sulfur, which helps synthesize and prevent the breakdown of collagen. Consuming a significant amount may be required to reap the benefits.

Leafy Greens: 

Spinach, kale, Swiss chard, and other greens get their color from chlorophyll, known for its antioxidant properties that may boost collagen production.

Beans:

 Beans are high in protein and often contain lysine and copper, both necessary for collagen synthesis.

Cashews:

 These nuts contain zinc and copper, boosting the body’s ability to create collagen.

Tomatoes:

 A medium tomato provides a significant amount of vitamin C for collagen synthesis and also contains lycopene, an antioxidant.

Bell Peppers:

 High in vitamin C and containing capsaicin, bell peppers may reduce collagen loss and skin damage.

Keep an Eye on Sugar

To help your body produce collagen, focus on high-collagen foods or vitamin- and mineral-rich fruits and vegetables. Avoid consuming too much sugar and refined carbohydrates, like white bread and pastries, as they can cause inflammation and potentially inhibit collagen synthesis.

Conclusion

Diet plays a surprisingly large role in the appearance and youthfulness of your skin, thanks to collagen. Incorporating collagen-rich foods such as chicken and foods that promote collagen production like berries can benefit your skin and overall health. While supplements are popular, the best approach may be through a well-rounded diet that includes a variety of nutrients necessary for collagen synthesis.

FAQs

Q: Can consuming collagen-rich foods actually improve my skin?
A: It's possible, but research is still ongoing. Some studies suggest dietary collagen can benefit skin health, but more research is needed to confirm these findings.

Q: Are collagen supplements better than collagen from food?
A: Foods may offer more bioavailable collagen, but supplements can be a convenient alternative. However, supplements are not regulated by the FDA, so their efficacy can vary.

Q: How much garlic should I eat to boost collagen production?
A: You would need to consume a significant amount of garlic to see potential collagen benefits, which may not be practical. It's best to include garlic as part of a varied diet.

Q: What other nutrients help with collagen production?
A: Zinc, vitamin C, and vitamin E are crucial for collagen synthesis.You can receive these nutrients via a diet high in fruits and vegetables.