Collagen is a protein that is present in all the major body structures such as bones, tendons and ligaments, and it is vital in keeping your skin healthy, young and beautiful. As you get older and thanks to hormonal changes, it is normal for our collagen levels to fall and we can see its impact on the condition of our skin, which may become looser, less flexible and look older. Therefore, it is essential to have a balanced diet to help us increase the collagen levels in the body. Pay attention to the following OneHowTo article and discover how to do this by knowing which are best foods that increase collagen.
Why is collagen important for the skin?
You should know that collagen makes up most of the skin dermis, and out of its many roles, it is essential in creating a protective barrier that keeps out the toxic substances and polluting external agents that can damage it. It also helps maintain elasticity, flexibility and firmness of the skin tissue, preserving its youth and minimizing the effects of free radicals, which cause your skin to look older.
Vitamin C rich fruit
Some of the best foods that produce collagen are fruits high in vitamin C. This nutrient is a powerful antioxidant that helps fight the effects of free radicals on the body, and it is excellent for promoting youthful skin and preventing it from becoming loose prematurely. In addition, vitamin C helps strengthen the immune system and improves the skin to heal. Here is the list of the most common:
- Oranges
- Tangerines
- Lemons
- Grapefruit
- Kiwi
- Papaya
- Purple grapes
- Blueberries
- Strawberries
- Raspberries
Take a look at the full list of fruit that has the most collagen for more.
Vitamin K rich vegetables
Likewise, the best vegetables that increase collagen production in the body are those that are rich in vitamin C, vitamin K and antioxidants. That is why if you want to keep your skin beautiful and healthy for a long time, you shouldn't avoid eating vegetables like broccoli, cabbage, spinach, beetroot, aubergine, endive and cauliflower. This also includes eating fresh tomatoes, because they contain lycopene, which is great for protecting the skin cells and boosting collagen production. Add the following ingredients to your diet to increase the number of vitamin K-rich vegetables you have in your diet:
- Kale
- Scallions
- Broccoli
- Cabbage
- Brussels sprouts
- Cauliflower
- Beetroot
- Asparagus
- Cucumber
oneHOWTO offers you a full list of vegetables that contain collagen.
Omega 3 rich food
Foods that are rich in omega-3 are good allies to increase collagen levels. Therefore, foods such as the ones listed below will help you to have hydrated, beautiful, smooth and luminous skin. And not only that, they are also good for reducing your risk of cardiovascular diseases and reducing the levels of bad cholesterol in your blood.
- Salmon
- Tuna
- Herring
- Vegetable oils
- Nuts
- Cashews
- Almonds
- Cucumber
Soy products
Some soy products such as soy milk or tofu contain genistein, a chemical that has the ability to stimulate the body's collagen production and also blocks those enzymes that destroy the skin's elasticity and flexibility. Make this vegetable part of your diet and take advantage of all the benefits that they can give you.
Sulfur rich foods
Sulfur is essential for collagen and keratin production in the body, so not having enough of it could cause you to have weak skin as well as hair and nails. That is why foods rich in sulfur should be remembered in our list of foods that produce collagen and among them are:
- Bananas
- Chicken
- Duck
- Tofu
- Coconut
- Papaya
- Celery
- Eggs
Apart from food there are also other ways to increase collagen in your body too!
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