Collagen is a major protein for the human body. It gives support and structure to our skin, hair, joints and connective tissues. When we age, and overtime, our collagen levels deplete leading to wrinkles and sagging skin, joints with arthritis and damaged hair. The good news is, there are a few collagen boosting foods. These foods produce collagen for optimum functioning for your skin, joints and hair!

We will be reviewing the top foods that support collagen function. They would be beneficial to you’re diet and improve your overall health and beauty from the inside out.

Importance of Collagen

Before we start listing the food items we need to discuss the importance of collagen:

Skin: Collagen supports and strengthens the skin and reduces the risk of wrinkles and laxity.

Joints: It is important to shock absorption and enhances flexibility and reduces the risk of Arthritis.

Hair: Collagen contributes the body’s composition of hair and adds to the appearance of thick full colored hair.

Bones: It contributes to bone density support, which is beneficial in maintaining bone strength.

Around age 25, collagen production may decrease naturally. So it is important to support your body with various food and lifestyle options.

Foods to Assist Collagen Production

Citrus Fruits

Vitamin C promotes collagen production in the body. Citrus fruits (such as oranges, lemon, lime, or grapefruits) are high in vitamin C. Sipping a glass of fresh orange juice or squeezing lime or lemon over your meals helps to increase collagen production in your body.

Berries

Strawberries, blueberries, and raspberries are packed with vitamin C and antioxidants, which assist in protecting our collagen as well as forming new collagen. You do NOT have to eat a ton of berries! Simply adding a few berries to your breakfast can go a long way!

Leafy Vegetables

Vegetables like spinach, kale, and Swiss chard, are all high in chlorophyll, which studies show increases collagen levels in the skin, and are also full of vitamin C and antioxidants that combat free radicals and aging in the skin.

Nuts and Seeds

Seeds such as flax, chia, pumpkin and nuts like almonds are full of zinc which aids in the amino acids creating collagen. Nuts and seeds are also a good source of good fat that helps retain moisture in skin and helps hair to be healthier.

If you are on a vegetarian or vegan diet, you may look for vegetarian protein sources Indian, such as lentils and chickpeas. These foods not only present a protein source, but assist in forming the basic structure of amino acids that are collagen.

Bone Broth

Although it is non-vegan, bone broth is one of the most nutrient Dense natural collagens. For you non-vegan vegetarians, drinking bone broth can help to replenish collagen levels directly.

Soy Products

Soy based foods like tofu and tempeh contain genistein – a plant hormone that can improve collagen making processes while inhibiting the enzymes that breakdown collagen. An excellent food choice – especially in vegetarian meal plans.

Tomatoes

Tomatoes are a great source of vitamin C and a carotenoid antioxidant called lycopene – both are highly potent antioxidants that protect collagen in the skin. Roasted tomatoes or a tomato salad can be syntactically delicious and a healthy addition to your meal.

Garlic

Garlic is not only a food source, but it is also rich in sulfur which is believed to help limit breakdown of collagen. It also contains taurine, and lipoic acid , which helps repair damaged collagen fibers.

How Vegetarian Diets Can Support Collagen Production

Collagen is largely found in animal products, however, vegetarians and vegans can increase the naturally occurring collagen in their bodies. This can be accomplished by eating the right vegetarian foods. In India there are so many pulses, dals, paneer, nuts and seeds which can be great vegetarian protein sources and are readily available in Indian culture. These foods can provide you with the basic amino acids such as glycine, proline and lysine to develop collagen.

Lentils and chickpeas– are excellent sources of plant protein and iron, both of which are vital to produce collagen.

Paneer and milk– are good sources of protein and minerals necessary for healthy bones and joints.

Almonds and peanuts– both are high in vitamin E and healthy fats needed to protect skin cells.

If you can supplement plant proteins with vitamin C rich foods, you can meet your body’s naturally occurring collagen needs without animal sources.

Ways to Boost Collagen Levels Naturally

Hydrate: Water helps supports skin elasticity and preservation of collagen.

Block UV Exposure: UV exposure can damage collagen. Wear sunscreen regularly and often.

Limit Sugar: Too much sugar can damage collagen via glycation.

Get Sleep: Your body repairs and makes collagen when you are in a deep sleep.

Wrapping it Up

As you age, you may lose collagen to some degree; however, making good dietary choices can help enhance your body’s production of, and maintain, collagen levels. From citrus fruit to leafy greens, nuts to vegetarian protein sources in an Indian-style diet, your meals can be a valuable link to your fresh skin, healthy joints, and strong hair.

Today’s small, steady shifts in your eating choices can yield bright, healthy benefits for you tomorrow!