As the days pass, we grow old. When we get older, the body slows down the natural production of collagen. However, the good news is that the body has the remarkable ability to repair and regenerate collagen levels with the help of natural collagen booster foods. 

What is Collagen? How does a human body build Collagen?

Collagen is considered the body’s most common substance after water. It is the main structural protein that holds the body together. Furthermore, it acts as a building block for your bones, teeth, muscles, skin, joints, and connective tissues and provides strength to our bones and muscles. 

We need certain nutrients such as amino acids, zinc, copper, and vitamin C, to build the collagen throughout the body, says Christen Cupples Cooper, the founding director of Pace University’s Nutrition and Dietetics Program. 

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Vitamin C helps fend off free radical damage and ultimately does a number on your collagen. Therefore, you need to eat foods rich in these nutrients so that your body can produce sufficient amounts of collagen and maintain healthy levels. 

What are the benefits of Collagen?

It is more difficult to sustain collagen levels as you age especially if you are a woman and have already gone through menopause. The reason is over time your body growingly struggles to absorb enough amounts of the nutrients needed to make collagen. Check below some of the main health benefits of collagens include:

Skin Health

Type I collagen gives your skin a chubby, youthful appearance as it is the main structure of the tissue. The consumption of natural collagen foods and drinks improved skin elasticity in women 35 years of age and older.

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Bone Health

Some research has shown that taking collagen peptide supplements can increase bone mineral density in women who have gone through menopause.

Muscle Strengthening

In older people who experience muscle deterioration, collagen may help strengthen their muscles. 

Why you should consider food first

Foods are possibly safer to keep going with a dietary approach to boosting collagen. Consuming collagen-rich foods or foods that boost collagen production may also help create the building blocks.

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Natural Collagen booster foods to improve your skin, hair and joints

Bone broth

Bone broth may be a reliable source of collagen which is made of bones and connective tissue.  It contains calcium, magnesium, phosphorus, collagen, glucosamine, chondroitin, amino acids, and many other nutrients. 

However, each bone broth can be different because of the quality of the bones and other ingredients. Bone broth is anti-aging and good for digestion and gut health. It also supports immune function, and joint health and promotes sleep.

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Chicken

Many collagen supplements are derived from the chicken as it contains high protein levels. It is packed with vitamins, minerals, and anticancer properties. Reducing cholesterol can control your blood pressure. It is essential for healthy skin and natural antidepressant. 

Fish 

omega-3 fatty acids and vitamins like D and B2 (riboflavin) are available in fish. Besides, it is plentiful with calcium and phosphorus. Moreover, it is a great source of minerals like iron, zinc, iodine, magnesium, and potassium.

Fish have bones and ligaments made of collagen named marine collagen which is easily absorbed. Eating fish at least two times per week is a part of a healthy diet, says The American Heart Association.

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The white part of an egg 

The white part of eggs contains protein, sodium, folate,  selenium,  calcium,  magnesium,  phosphorus ‌, and potassium. It has large amounts of proline and amino acids necessary for collagen production. 

Citrus Fruits

Citrus fruits like grapefruit, orange, clementine, and tangerine are great sources of vitamin C. This vitamin C is required to synthesize collagen. 

Nuts and Seeds

Nuts and seeds promote the production of collagen. Pumpkin seeds, cashews, almonds, and sesame seeds contain more than 20 percent of your daily value of a nutrient- zinc or copper, or both.

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Leafy Green Vegetables

Leafy green veggies for example kale and spinach are high in Vitamin C, zinc, and copper. They are collagen-boosting vegetables.  You will find one and a half times the recommended daily value of Vitamin C from one cup of fresh, chopped kale. Besides, kale is great to increase the precursor to collagen in the skin.

Cocoa

The cocoa powder which is a natural source of copper activates a specific enzyme during the formation of collagen fibrils, or large fibers of collagen. Moreover, it is rich in nutrients and minerals like iron, zinc, selenium, and magnesium. It is delicious so you can add it to many of the foods you eat on a regular basis- smoothies, oatmeal, coffee.

Broccoli

Broccoli, a great source of vitamin C, plays a role in building collagen. 

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Aloe Vera Juice

Aloe Vera is another collagen synthesis item that itself may have anti-aging benefits. A study shows that those who were 40 years or older and took aloe vera supplements for 8 weeks saw the wrinkles on their faces shrink and appear less pronounced.

Berries

Berries are another excellent source of vitamin C. You will find more vitamin C in strawberries than in oranges. Raspberries, blueberries, and blackberries offer a heavy dose.

Tropical fruits

Tropical fruits including mango, kiwi, pineapple, and guava are another great source of vitamin C, the cofactor for collagen production.

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Garlic

Garlic could boost your collagen production which is high in sulfur and helps synthesize and prevent the breakdown of collagen.

Beans

Beans, a high-protein food contains the amino acids necessary for collagen synthesis. Besides, they are rich in copper, another nutrient for collagen production.

Tomatoes

Tomatoes are also sources of vitamin C- an important nutrient for collagen. Moreover, tomatoes boast large amounts of lycopene, a powerful antioxidant for skin support.

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Collagen-destroying foods/ drinks

Refined carbs, french fries, other fried foods, soda, other sugar-sweetened beverages, and processed meats are collagen-destroying foods and drinks. 

How Collagen destroying foods/ drinks can harm your skin and joints

The chemicals in these foods and drinks damage collagen molecules and thereby diminishing the quality of the tissue. Besides, they lead to fuel inflammation. They spike the insulin also. 

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