Collagen is the most abundant protein in the human body and serves as the building block of healthy and youthful skin. It provides strength and elasticity, keeping our skin plump and wrinkle-free. As we age, our natural collagen production slows down, contributing to sagging skin, fine lines, and wrinkles. But, fear not! Incorporating collagen rich foods into your diet can help boost your skin’s health and keep it looking radiant. Let’s explore these dietary heroes and their benefits.
What is Collagen?
Collagen is a type of protein that forms a fibrous network of cells, providing structure and support to our skin, bones, tendons, and ligaments. There are at least 16 types of collagen, but the most common are types I, II, and III. Type I collagen, which makes up 90% of your body’s collagen, is densely packed and incredibly strong, making it ideal for structures like skin, tendons, organs, and bones.
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Collagen Rich Foods for Your Skin
1. Bone Broth
Bone broth is made by simmering animal bones and connective tissue. This process allows the bones and ligaments to release healing compounds like collagen, proline, glycine, and glutamine, which have the power to transform your skin.
There have been concerns about lead and trace metals in bone broth. However, studies have revealed that although animal bones do contain minute levels of metals, relatively few of them make their way into bone broth. Most supermarket stores often carry bone broth. You can also use bones from chicken, beef, or pork to cook your own.
2. Fish and Shellfish
A common ingredient in many Asian cuisines is jellyfish. Additionally, collagen supplements that are supposed to aid in wound healing are made with it. About half of the protein in three different varieties of jellyfish was discovered to be collagen, according to research.
Jellyfish is a nutrient-dense food that is low in fat and rich in many micronutrients. Jellyfish isn’t very frequent on menus outside of select Asian countries, but as more daring diners try this food, that might be changing. Most Asian grocery stores carry jellyfish if you’d want to give it a try. You may also make a tasty salad with jellyfish.
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3. Chicken
Chicken is a nutritional powerhouse and another name for the list of collagen rich foods. This versatile poultry is not only low in fat and high in protein, but it also contains significant amounts of collagen, particularly in its skin and bones.
The skin of the chicken is loaded with collagen. While it is often removed due to its high-fat content, it is worth noting that it is a rich source of Type-I collagen. This type of collagen is the most abundant in our bodies and is crucial for maintaining skin elasticity and promoting overall skin health.
Moreover, the bones and cartilage of chickens are packed with collagen, making them perfect for creating a nutrient-dense bone broth. Bone broth is produced by simmering chicken bones, along with vegetables and herbs, for an extended period. This long cooking process allows the collagen in the bones and connective tissue to break down and dissolve into the broth. The resulting liquid is rich in easily digestible collagen and other beneficial nutrients like calcium, magnesium, and phosphorus.
4. Egg Whites
One of the amino acids required for the synthesis of collagen is proline, which can be found in egg whites. Additionally, even though the yolks don’t directly contain collagen, they are a great source of nutrients that the body needs to produce collagen.
There are several ways to consume eggs, including poached, hard-cooked, and scrambled. They are an excellent source of high-quality protein that facilitates the addition of extra nutrients to a diet.
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5. Citrus Fruits
Citrus fruits, including oranges, grapefruits, lemons, and limes, are rich in vitamin C, which is crucial for collagen synthesis. Collagen molecules are complex proteins that require vitamin C for their synthesis. When this vitamin is present, it aids in the process of combining procollagen, a precursor to collagen, into the strong fibres that make up collagen protein.
This is why consuming foods high in vitamin C, like citrus fruits, can help ensure your body has what it needs to produce collagen effectively. In addition to their collagen-boosting properties, citrus fruits are also packed with antioxidants that protect the skin from damaging free radicals.
6. Berries
Berries, such as strawberries, blueberries, raspberries, and blackberries, are another fantastic source of collagen-boosting vitamin C. They are overflowing with antioxidants, which combat oxidative stress that can damage collagen fibres. This helps maintain skin’s elasticity and prevent signs of ageing.
Remarkably, just one cup of collagen rich foods like strawberries can provide more than 100% of your daily vitamin C needs. Regularly incorporating these sweet fruits into your diet can contribute to vibrant, healthy, and youthful-looking skin.
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7. Garlic
Garlic contains lipoic acid and taurine, both of which help rebuild damaged collagen in the skin. These compounds help rejuvenate collagen fibres that have been damaged due to ageing, environmental factors, or poor diet.
Furthermore, garlic is a good source of sulphur, a trace mineral that plays a pivotal role in collagen synthesis. Sulphur provides the chemical links needed to form collagen fibres, and without it, our bodies cannot adequately produce collagen.
The Benefits of Collagen for Skin
Incorporating collagen rich foods into your diet can offer multiple benefits for your skin:
Hydrated Skin
Collagen plays a critical role in maintaining skin hydration. It achieves this by binding water molecules within the dermal layers, helping to keep the skin moisturised and hydrated from the inside out. This process aids in giving the skin a plump, youthful appearance. When our skin is adequately hydrated, it looks healthier, more vibrant, and has an alluring glow. Moreover, hydrated skin is less prone to issues such as flaking, itching, or tightness.
Reduced Wrinkles
Wrinkles are less prone to appear in skin with stronger connective tissue. Skin becomes less elastic and more delicate as it ages, resulting in wrinkles. The dermal layer is kept thick and moisturised by a healthy supply of collagen, which makes it less prone to wrinkle with age. For wrinkles, keep an eye out for type I collagen. The source of collagen rich foods of type I collagen is marine (fish) collagen, however sources of bovine (beef) collagen also contain high levels of the protein.
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Improved Texture
Collagen forms a fibrous network in the skin, providing support and structure. It helps maintain the smoothness and firmness of the skin, contributing to an improved skin texture. Conversely, when collagen levels decline, the skin can become rough, dry, and more prone to damage.
Keeps thin skin healthy
As you age, your skin changes more than just how it looks; it can also become thin and fragile due to the breakdown of collagen. Supplemental collagen may assist in maintaining skin thickness and help hold the dermis, or basal layer, together. Research has indicated increased densities in the dermis and epidermis after oral collagen administration.
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Conclusion
It’s important to remember that while diet plays a crucial role, maintaining healthy skin isn’t just about eating the right foods. As you incorporate these collagen rich foods into your diet, remember that balance is key. Each food offers unique nutrients that, in combination, can assist in maintaining overall health, including skin health. So, here’s to a healthier, more radiant you!
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Beato App does not claim responsibility for this information.
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