Protein is a must in every person’s diet and collagen is the protein that is required by the skin to support its structure and lay the foundation for strength, elasticity and smoothness. However, with aging backed up sun exposure, free radicals and harmful chemicals, collagen production falters and the result in appearance of aging signs such as wrinkles and fine lines. Thankfully, there are natural ways to enhance collagen production even beyond 35 years of age and one of them is the right kind of foods. Here are some nutritious superfoods that boost collagen production and give you healthier, younger looking skin.
Top 17 Collagen Boosting Superfoods For Younger And More Vibrant Skin
It contains two important collagen boosting nutrients – vitamin C and antioxidant lutein. Regular intake of spinach helps fight wrinkles, dehydration of skin and degrading skin elasticity. Vitamin C keeps the body’s ability to produce collagen intact.
With antioxidant properties and loads of phytonutrients like zeaxanthin, lutein, sulforaphane, thiocyanates, isothiocynates, etc. cabbage improves elasticity of the skin and keeps it hydrated.
Pepper and other red colored veggies contain lycopene which is a natural antioxidant and thus important for collagen production. Lycopene helps in warding off free radicals thereby preventing damage to skin cells. Besides, red pepper provide support to skin to combat UV rays from the sun.
It aids in production of hyaluronic acid which is an anti-aging substance produced by the body. Hyaluronic acid not only boosts collagen synthesis but also promotes healthy cell growth, improves skin elasticity, hydrates the skin, firms the skin and aids in cell proliferation.
Loaded with omega-3 fatty acids, fish like salmon is really important for maintaining healthy production of collagen for the skin. Omega-3 fatty acids help to protect the membrane surrounding skin cells and thus maintain skin cell structure and strength.
Citrus fruits such as oranges and lemons aid in conversion of amino acids such as proline and lysine into collagen. Oranges are rich in vitamin C that fight free radical from adversely affecting the skin cells and contribute to premature aging.
The active compound in soy that benefits skin is genistein that boosts production of collagen and inhibit enzymes like MMPs that break down collagen to make the skin more aged.
With natural antioxidants, prunes can revert free radical damage to skin cells by neutralizing the free radicals.
It maintains skin strength by boosting collagen production and enhances skin renewal. Loaded with antioxidants, Manuka honey helps in reducing age related blemishes and dark spots.
This is really an important vegetarian source of omega-3 fatty acids and helps nourish the skin greatly. Omega-3 fatty acids in flaxseeds help maintain the cell membranes of skin thereby making it look softer and plumper.
Regular consumption of eggs helps the body in producing more collagen because eggs are rich in proline, lysine and collagen.
Be it black or green olives, both contain great amounts of sulfur which boost collagen production. One should stack up consumption of vitamin A for adequate absorption of sulfur. Vitamin A rich foods like carrots too restore damaged collagen.
It not only boosts production of collagen but also stimulates presence of soluble collagen for effective absorption by the skin. Regular consumption of avocado regenerates skin cells for younger looking skin.
It greatly enhances blood circulation to skin cells thereby accounting for better nutrient absorption and higher levels moisture in the skin. Loaded with natural antioxidants, chocolate also act as natural barrier against sun’s rays.
It protects proteins (such as collagen) that maintain structure of the skin cells. At the same time, it inhibits those enzymes that break down collagen and contribute aging signs of skin.
The skin friendly active agent in turkey is carnosine, which is a type of protein and is closely related to slowing down of cross linking of skin cells. Cross linking results in growth of fiber into collagen thereby rendering them inelastic. Cross linking results in crow’s feet and fine lines.
Rich in zinc, which is crucial for the building process of collagen, oysters play an eminent role in maintaining skin health. It is also rich in vitamin B12