Collagen Diet Benefits and Foods With Collagen
Like brushing teeth or combing our hair, the fight against aging has become part of our daily routine. And while most of us have never experienced the crux of skin aging, many people have experienced the pressure of looking younger. But is there another way to remove wrinkles that do not involve excessive exposure to skincare products?
According to Brooke Scheller, a certified nutritionist, it could be. It all starts with collagen, one of the most abundant proteins in the body. "It is a protein found in our connective tissue, such as muscles, skin, and the digestive system, which helps to provide structure and elasticity," he explains. Isabel Smith, a registered nutritionist, adds, "Collagen is the key to various body parts. It is involved in our skin, hair, nails, bones, connective tissue, muscles and ligaments."
Naturally produced collagen begins to decline in our 20s, Scheller notes, and that is why eating a diet rich in collagen can help keep your production going. "Collagen is widely known for fractures over time, which leads to physical changes, including wrinkles and moving skin. It can also begin to break our muscles and joints," he said. Smith adds, "Eating collagen may help increase collagen in the body and is a good source of extra protein."
Although Scheller says it is possible to see the effects of collagen supplements, especially those that contain only collagen peptides, he has listed a list of foods that you can use in your diet, too.1 Of course, a grocery store may not be as delicious as Sephora. , but it will be an inexpensive and healthy way to see the results.
Like brushing teeth or combing our hair, the fight against aging has become part of our daily routine. And while most of us have never experienced the crux of skin aging, many people have experienced the pressure of looking younger. But is there another way to remove wrinkles that do not involve excessive exposure to skincare products?
According to Brooke Scheller, a certified nutritionist, it could be. It all starts with collagen, one of the most abundant proteins in the body. "It is a protein found in our connective tissue, such as muscles, skin, and the digestive system, which helps to provide structure and elasticity," he explains. Isabel Smith, a registered nutritionist, adds, "Collagen is the key to various body parts. It is involved in our skin, hair, nails, bones, connective tissue, muscles and ligaments."
Naturally produced collagen begins to decline in our 20s, Scheller notes, and that is why eating a diet rich in collagen can help keep your production going. "Collagen is widely known for fractures over time, which leads to physical changes, including wrinkles and moving skin. It can also begin to break our muscles and joints," he said. Smith adds, "Eating collagen may help increase collagen in the body and is a good source of extra protein."
Although Scheller says it is possible to see the effects of collagen supplements, especially those that contain only collagen peptides, he has listed a list of foods that you can use in your diet, too.1 Of course, a grocery store may not be as delicious as Sephora. , but it will be an inexpensive and healthy way to see the results.
Keep scrolling to learn the benefits of collagen and the best collagen-rich foods.
01 Bone broth
"Another popular source of collagen is found in bone broth. This is done by cooking chicken, beef, or other animal bones to remove collagen and minerals," Scheller said. "It's a time-consuming process, and many companies have developed high-quality bone products that you can buy in stores or online, such as Bonafide Provisions, Osso Good, and Kettle & Fire."
02 Gelatin
"Gelatin is another source of collagen that many people buy as a powder to add to smoothies or other foods to increase collagen intake," Scheller said. Try adding gelatin to a low-calorie smoothie to use this ingredient in your breakfast routine.
03 Eggs
Eggs — especially white ones — contain glycine and proline, the main amino acids that make up collagen, ”says 2 Scheller. But don't overdo it! He points out that these are rich in vitamin D and healthy fats that help maintain the health of skin, bones and muscles. Whether you prefer your slightly boiled or scrambled eggs, they are a perfect protein supplement to start your day.
04 Citrus
Use fresh oranges to get your collagen strong, both Smith and Scheller claim to have high levels of vitamin C that aids collagen production.3 In addition, there is nothing more refreshing than a delicious fruit salad or pop citrus salad.
05 Tomatoes
Tomatoes are also rich in vitamin C which can help increase your collagen production.4 Try eating them raw with a drizzle of olive oil, red wine vinegar, salt, and pepper or adding to your favorite salad recipe.
06 Broccoli
Guess what else is rich in vitamin C? Broccoli is one of Scheller's recommendations.5 Like eggs, there are countless ways to cook broccoli (or not) to suit your tastebuds. We? We love roasted broccoli in a refreshing lemon-garlic salad.
07 Avocado
Avocados are not just for fried foods - they are full of vitamin E and omega-3 fatty acids that help your skin glow throughout the year.6
According to research, Omega-3s enhances collagen production. Add one to your smoothie, salad, however, a slice of bread and reap the benefits.
08 Green Vegetables
And when it comes to vegetables, green is also on Scheller's list of collagen-rich choices because they are rich in vitamin C. But don't worry about the boring bowl of basic vegetables. Instead, choose a deliciously colorful salad.