woman with healthy skin

BEST FOODS TO BOOST COLLAGEN

Some foods can stimulate the production of collagen and elastin. They are all foods rich in antioxidants, omega 3 fatty acids, and mineral salts. Let us see together the best foods to boost collagen.

The health of your skin, both face, and body is linked to the presence of collagen because this protein constitutes a good part of the dermis, so it is responsible for its compactness. That is why, when the skin produces less collagen, it starts to lose tone. To increase collagen, expensive surgery is not necessary. Experts agree that the best option to keep your skin healthy is just nutrition. Before listing the best foods to boost collagen and stimulate its production, let us discover its importance for the well-being of your skin.

old woman and skin

What is collagen?

Collagen is a protein, the most abundant in the human body, a structural element of the skin, bones, teeth, membranes, corneas, vessels, and tendons. It represents about 30% of the total protein mass of our body and about 80% of the entire connective tissue. In simpler words, we can say that collagen is the glue of our cells. Without it, there would be no cohesion in the human body. Our body can produce this protein naturally. It is the cells of the connective tissue, fibroblasts, which generate it. Over the years, however, there is a physiological reduction in its production.

The production of collagen is physiologically reduced over the years. It begins to decrease from 25 years and the first effects are noticed after the 35 years with wrinkles. With the decrease of collagen, the epithelial structure becomes less strong and consequently, the skin becomes less elastic. The skin looks thinner and the hair is less strong. How can you replenish the amount of collagen you lose over time? Choosing to follow a healthy diet, rich in foods that with their nutrients stimulate the production of this fundamental protein. What are the best foods to boost collagen? Keep reading.

Best foods to boost collagen

Here a list of collagen-rich foods.

Red peppers. Vitamin C is a fundamental antioxidant for the synthesis of collagen. Red peppers are among collagen-rich foods, which contain a very high percentage: 166mg per 100g of edible raw product. Because vitamin C is thermo sensitive, it is partly dispersed when the food is cooked. Other good sources of vitamin C are kiwifruit, yellow and green peppers, currant, strawberries, oranges, and lemons.

red peppers

Tomatoes. Lycopene is a great protector of collagen and an antioxidant present in large quantities in tomatoes. This nutrient protects the natural stock of collagen from the aggression of pollution and ultraviolet rays and it is found in other red vegetables, such as watermelon, beets, and cherries.

Salmon. Omega-3 is good for the health of your heart and protects your skin from wrinkles and signs of aging. These fatty acids, naturally found in salmon, soothe inflammations and help prevent the breakage of collagen fibers caused by external agents. In addition to salmon, omega 3 is also found in avocado, walnuts, wheat germ, and linseed oil.

Potatoes. They are among the best foods to boost collagen because there are two nutrients present in potatoes that are collagen friends. Selenium, which stimulates the production of glutathione - a very powerful antioxidant -, and vitamin A. Vitamin A helps you to have healthy skin, as it stimulates the natural production of collagen and promotes cell growth. Besides potatoes, you can take this vitamin by eating: carrots, melon, mango, apricots.

potatoes

Sunflower seeds. Vitamin E is another important antioxidant, which counteracts the action of free radicals responsible for cellular aging. Sunflower seeds are rich in vitamin E: 30 g of these roasted seeds are enough to ensure your body 37% of the daily needed dose of vitamin E. Other sources of vitamin E that you can consider are wheat germ oil, almonds, hazelnuts, peanut butter.

Following a healthy and balanced diet, you will begin to notice the effects also on your skin. Did you like this article on the best foods to boost collagen? Share it with your friends!

Do you want to learn more about healthy eating? Get in touch with our knowledgeable nutritionists.

 


1 comment


  • Joaquim Rubió

    I’m surprised that sardine, anchovy, mackerel and herrings are not suggested as a good source of omega-3.


Leave a comment