It is a fact that despite our best efforts time will eventually catch up with you, however it is certainly possible to slow down the ageing process.
One of the best methods is to look at what foods you are eating.
There are certain foods that can boost your waning collagen levels offering numerous anti-ageing benefits.
If you continue reading you will discover which are the best collagen boosting foods, so get your shopping list ready for your next shopping trip.
What is Collagen?
Collagen is a type of protein made up of various amino acids that include glycine, praline, hydroxyproline and arginine.
It is found in your tendons, bones, ligaments and skin, helping to renew skin cells that help give your skin its firmness and suppleness.
Unfortunately as we age, your body will start to produce less collagen with each passing year, which means that fine lines and wrinkles will become more prominent.
What Causes Low Collagen?
As we age our bodies will naturally start to produce less collagen and elastin, resulting in the visible signs of ageing becoming more noticeable.
Lifestyle factors can also affect collagen levels, for example stress, too much caffeine, alcohol, smoking, pollution, a lack of exercise and your diet can all play a part.
What foods should you eat to Boost Collagen?
The following are foods you must eat to boost low collagen levels. How many do you currently eat:
Cabbage should be consumed because it contains a variety of antioxidants and phytonutrients like lutenin, thiocyanates, zeaxanthin, isothiocynates and sulforaphane.
These can all help boost skin hydration and elasticity.
Cabbage is also good for your overall health too, and thanks to it containing fibre, iron, magnesium and other nutrients it can help encourage strong bones and lower blood pressure.
#2: Soy Products
Soy contains genistelin, which is a natural plant hormone that has been shown to increase the production of collagen.
It is also a good source of antioxidants that can help control free radicals that can damage your skin.
#3: Red Fruits & Vegetables
Red fruits like tomatoes, apples and strawberries all contain an antioxidant called lycopene, which can prevent damage to your skin cells and help them function more efficiently.
This can help your body to produce more collagen.
Beans are a good source of hyaluronic acid, which provides numerous anti-ageing benefits.
Hyaluronic acid holds water, which causes your skin to appear more plump, therefore helping ensure any fine lines or wrinkles are less visible.
Other benefits of hyaluronic acid for your skin include:
- Increased skin hydration
- Keeps skin moist and smooth
- Increased skin elasticity
- More collagen produced
- Promotes firmer skin
Carrots are full of vitamin A that can not only increase collagen production, but can also slow down the breakdown of both collagen and elastin.
Vitamin A can help thicken the dermis where the collagen, elastin and blood vessels are found. This can also help improve blood flow to the surface of your skin.
Other benefits on offer include protection against harmful UV rays, fewer brown spots and less likelihood of acne occurring.
#6: Flaxseeds & Walnuts
Both of these foods are rich in omega-3 fatty acids, which offer various health benefits including an increase in collagen production.
Other benefits you can gain from eating foods rich in omega-3s is a reduced risk of heart disease, plus improved brain function.
#7: Black or Green Olives
Olives are a good source of sulphur, which helps to promote the formation of collagen.
Sulphur has long been used in skin care, even in ancient times as a solution for dermatitis.
It can also help prevent acne, by reducing skin oiliness, and pore blockages.
#8: Citrus Fruits
Citrus fruits are a good source of vitamin C, which is an antioxidant that can prevent damage from free-radicals.
Consuming citrus fruits like oranges can also increase collagen production and prevent sun damage too.
The oil found in avocados are a good source of plant steroids that can reduce age spots. This oil is also a good source of vitamin E that can prevent skin damage caused by free radicals.
Avocados contain omega-3 fatty acids that can increase collagen production as well as reduce the risk of developing skin cancer.
Carnosine is an amino acid that is prevalent in turkey. It can help prevent skin ageing, wrinkles, and can help rejuvenate skin cells resulting in an increase in skin elasticity.
Turkey also contains zinc, which also has numerous anti-ageing and skin care benefits.
These include the reduction of dry skin, less inflammation and an increase in both collagen and elastin.
Fatty fish like tuna and salmon are also a good source of omega-3 fatty acids that we have already discussed the benefits of.
#12: Dark Green Vegetables
Dark green vegetables like kale and spinach are a good source of vitamin C that can prevent the break down of collagen.
This vitamin can also protect against the damage caused by free radicals.
#13: White Tea
Research has found that white tea can prevent the enzyme activity that breaks down the structural proteins of your skin, specifically collagen.
This helps to prevent the formation of line and wrinkles.
#14: Egg Whites
Egg whites contain healthy proteins like lysine and proline that help to support your body’s own natural production of collagen.
For vegetarians nuts (in particular peanuts) are the best alternative.
Garlic is another good source of sulphur.
It also contains lipoic acid and taurine that can help rebuild damaged collagen fibres.
Oysters are rich in zinc, which is essential for collagen production.
They are also a good source of various vitamins and minerals that include iron and vitamin B12, which offer numerous skin care benefits.
Pumpkins are a good source of zinc.
Other foods rich in zinc include:
- Kidney beans
- Garbanzo beans
#18: Chia Seeds
Chia seeds are an excellent source of omega-3 fatty acids and make a great alternative to the meat options listed above.
These healthy fats help build healthy skin cells, it can also help boost moisture and smooth your skin.
Please feel free to share the following graphic showing our top collagen boosting foods:
What else can you do to Boost Collagen?
There are other methods you can use to boost collagen naturally. You can read more about these methods by clicking the link below.