15 Best Collagen Rich Foods for Skin

Have you started to notice your first aging signs and wrinkles? Whether you have recently had them or have had them for a while, you may be wondering how you can naturally increase your collagen production and slow down the aging process.

You may have seen or tried some of the products containing this ingredient. However, there are ways to produce collagen naturally, and today we want to tell you all about it.

What is Collagen?

Collagen is the most complete protein in our body than any other protein. Collagen is one of the major components of bone, skin, muscles, tendons, and muscles. Collagen is also found in: blood vessels; the cornea of your eye, teeth, etc. You may think of it as a glue that holds everything together. It soothes and nourishes all the dermis and gives your body extra energy and health.

Our body naturally produces collagen protein. As you grow your body produces less collagen and lowers its quality. One of the most obvious signs of this is your skin, which is a little firmer and softer.

While we cannot stop the clock from aging right now, we can control the external factors that damage collagen and its production in our bodies. Collagen-damaging behaviors can include excessive sugar consumption. Sugar and various other refined carbohydrates, simply impair the ability of collagen to repair itself.

Exposure to the sun and ultraviolet radiation can reduce collagen production. So avoid excessive sun exposure by applying sunscreen on your skin. Smoking cigarettes is bad for you, as it reduces collagen synthesis. The chemicals in tobacco smoke can lead to dry skin patches and wrinkles.

How Can you Increase Collagen Production?

Our bodies can easily make collagen from the amino acids we eat. As we grow older, our bodies cannot create collagen. The collagen content of the dermis decreases by 1% per year. By the time you are 40, you have lost 10% to 20% of your collagen. It is when aging signs and fine lines appear on the skin, joints become very hot, bones become weak, and so on.

For this reason, it is important to follow a balanced diet rich in collagen-rich foods or to promote its production. We can increase collagen production by using the vitamins and minerals needed by our body to complete the steps of collagen synthesis.

Our bodies need amino acids to build collagen. If you eat a diet low in those essential amino acids, the body will not be able to produce enough collagen! After that, you should take collagen peptides such as collagen tablets or collagen supplements.

Which Foods Helps Produce Collagen?

How can you stimulate collagen production in the skin? Your best option for promoting natural collagen production is what you eat. What foods help collagen regenerate collagen naturally? Here are some great collagen diet sources and how to grow them naturally with a collagen supplement.

1. Oily Fish

Although fatty fish do not have much collagen, they need to be highlighted as rich in lysine. This amino acid is essential for collagen formation. In addition, they are rich in essential oils, which are essential for nourishing your skin.

However, it is worth remembering that large oily fish (salmon, tuna, swordfish) can also contain heavy metals. Therefore, we recommend that you choose smaller fish, such as sardines, mackerel, or anchovies.

2. Eggs

This is one of the best foods to help produce collagen. Eggs are rich in natural amino acids, which are essential for building new collagen and should always be a part of your diet. Ideally, you should eat two eggs, three times a week.

Protein and amino acids Glycine and Proline are primary components of egg whites, which are great for the skin and body. By eating egg whites, you will provide the body with the amino acids it needs to build collagen.

3. Onions

Onions belong to the same family as garlic and contain sulfur. Haughtiness increases collagen production and improves blood circulation. In addition, because of their sulfur content, they make it easier to eliminate toxins from the body.

4. Berries

Berries, such as berries, currants, and blueberries, as well as fruits similar to strawberries, are very rich in lycopene. This antioxidant, which is also found in red vegetables, increases collagen secretion. Blueberries contain phytonutrients that strengthen collagen fibers. This will keep your collagen production from decreasing over time. 

Vitamin C is the most important component in collagen production. This is because collagen fibers need a large amount of skin vitamin C to form properly. Low Vitamin C will cause the skin to lose collagen and make it look thinner. It is best to have a variety of foods that contain vitamin C in your diet.

 Vitamin C in these fruits will improve your collagen, which helps your skin avoid eye wrinkles and facial lines and get smooth glowing skin. This vitamin also adds hydrogen and oxygen to skin cells in collagen.

5. Carrots

Carrots are collagen-rich food for the skin! They contain a lot of Vitamin A, which instead of promoting collagen production, repairs damaged collagen. A cup of chopped carrots contains about 120% of your daily diet of Vitamin A. If you were not fully absorbed in the carrots each day, your collagen would be in perfect condition to fight skin damage. Your cells will be allowed to renew.

Vitamin C is found in abundance in carrots loosens wrinkles by increasing collagen production and making your skin look brighter. Carrots contain carotenoids which help to remove sun damage and protect your skin from strong ultraviolet rays, making your skin beautiful and healthier than before.

6. Tea

Tea is an ancient beverage that has many health benefits. In this case, we highlight it with its catechin content. These components are powerful antioxidants that fight free radicals and prevent the reduction of collagen that occurs in old age. You can choose from a variety of teas: black, red, green, or white.

7. Gelatin

Gelatin contains collagen, which can strengthen your body. Gelatin helps your back pain because it is made up of a lot of protein. It also contains mineral salts and water, too. This mixture helps to make collagen and reduce inflammation in your arteries and muscles. Gelatin also contains amino acids, called arginine and glycine. These fine-grained particles help build muscle mass to strengthen your joints.

Just add gelatin to your drink. Gelatin is easy to digest and absorb. Many people report immediate benefits from eating gelatin. Do not expect your wrinkles or joint discomfort to go away anytime soon, but daily gelatin service can do wonders for your well-being.

8. Bone broth

If you want a really healthy collagen-rich diet, you should try bone broth. Basically a traditional recipe made by making broth (with bones) and vegetables and cooked lightly on low heat for many hours. This process allows you to remove nutrients from the bones.

9. Pumpkin Seeds

One of the major seeds that increase collagen is pumpkin seeds, which contain lysine, an essential amino acid that plays many important roles in your body. Pumpkin seeds improve collagen production and promote skin and bone health.

Pumpkin seeds are a good source of zinc, which stimulates the natural accumulation of collagen in your body. Taking zinc can help reduce protein breakdown and speed up your skin regeneration. Zinc also between meals to improve water absorption and firmness and reduce dry skin.

10. Dairy products

Milk and its derivatives have high levels of proline and lysine. These amino acids increase collagen formation. However, to improve nutrient absorption, we recommend that you eat them without your main diet.

11. Spices

Turmeric Curcumin and ginger extracts are healthy foods that increase collagen production. Studies have shown that cinnamon has a certain effect on collagen. This collagen food can increase the firmness of your skin and its firmness. This will make you look younger naturally.

So if you have any spice left in the kitchen, you may want to add that to your next recipe. Get all the benefits of these spices and collagen in one cup of tea.

12. Spirulina

Spirulina is a great way to support the production of skin collagen. It is a dark blue algae variety that contains 65% amino acids, making it the best anti-aging food. One of the easiest ways to add spirulina to your diet is to combine it with your favorite juice, smoothie, soup, or recipe.

Spirulina contains thiamine, copper, and many other proteins. Copper is among the most important minerals to increase collagen production.

13. Oysters

Collagen is the basis of your skin and it is important that it stays strong and degrades the glowing skin of youth. Oysters are an amazing source of two important collagen building blocks: zinc and protein. Improve your collagen by adding oysters to your diet.

Oysters contain more amount of zinc per serving than any other food. At the cellular level zinc also contains antioxidant elements that reverse cell damage and protect the skin from premature aging. Oysters loaded with Omega 3 Fatty Acids are perfect for your joints, skin, and vision.

14. Yeast

To help increase collagen in your body, you can eat niacin-containing foods such as brewer's yeast. These days yeast is increasingly added to cooking programs as it is rich in antioxidants and helps increase collagen production and maintain skin firmness.

15. Garlic

It is easy to find some collagen skin foods in the kitchen. Garlic is one of the best foods to promote collagen production in the skin. Garlic has a lot of sulfur. It contains about 33 sulfur compounds. Sulfur helps increase collagen production. This strengthens the hair, nails, and skin. 

If you don’t really like the taste, try 1/4 clove a day. Take it just as you would like a pill and you will never notice the taste. Make tea with garlic and drink it daily. If you are making cinnamon or mint tea, ad a clove of garlic to it. Cinnamon and mint may be able to mask the taste of garlic.

Conclusion

Start adding these collagen-rich foods to your diet today to help your body regenerate skin cells, reduce wrinkles and delay aging.