Fish, oysters, dark green vegetables, fruits rich in vitamin C, soybeans, garlic, fermented foods, and bone broth can supplement collagen for the body.
According to Dr. Tran Ngoc Phuong, Department of Dermatology, Ho Chi Minh City Dermatology Hospital, collagen is located in the dermis, is the main component of connective tissue that helps support the skin structure. Collagen helps the skin to be plump, healthy and youthful.
As we age, our bodies produce less collagen because natural enzymes in our bodies break it down. This causes our skin to thin, lose its plumpness, and form wrinkles. Sun exposure, pollution, free radicals, and cigarette smoke can also cause collagen to break down.
The body constantly creates new collagen to repair skin damage, but natural collagen production begins to decline after age 30 and the quality is no longer as good as before. This lack of collagen will be compensated through care and treatment. In addition, diet also contributes to helping the body increase collagen production.
Below are 11 foods that help boost collagen, according to Dr. Phuong.
Protein
Collagen is made up of 19 amino acids. Therefore, a diet rich in protein will provide the raw materials needed for the body to produce collagen. Choose high-quality animal proteins such as chicken and beef.
Egg whites are also a great option. In addition to providing your body with a much-needed dose of protein, egg whites are also high in lysine and proline. So including eggs in your diet can help support your body’s natural collagen production.
Fish
Tuna and salmon are rich in omega-3 fatty acids. Skin cells are covered by a protective layer of fat. When skin cells are healthy, the fat supports the skin's structure. Therefore, eating fish is very good for the body.
Oysters
Oysters are rich in copper, manganese, and zinc, three minerals that play an important role in collagen production. They also contain other nutrients like iron and vitamin B12, making them a low-calorie option with many health benefits.
Dark green vegetables
Dark green vegetables like spinach and kale can help boost collagen production because they are rich in vitamin C, which has antioxidant properties that stabilize enzymes that break down collagen. It also fights free radicals to prevent collagen damage.
Red vegetables
Tomatoes, peppers and beets contain the antioxidant lycopene, which boosts the body's defenses against sun damage. Lycopene acts as a natural sunscreen, protecting the skin from damage while increasing collagen levels in the skin.
Orange vegetables
Orange vegetables like carrots and sweet potatoes are rich in vitamin A, which helps restore and regenerate damaged collagen.
Carrots are rich in vitamin A, which helps restore and regenerate damaged collagen. Photo: Freepik
Fruits rich in vitamin C
Research shows that fruits rich in vitamin C have the ability to help the amino acids lysine and proline convert into collagen. Guava and kiwi, citrus fruits, berries and green vegetables are rich sources of vitamin C.
The antioxidant properties of vitamin C help neutralize free radicals, preventing them from breaking down collagen and elastin in the skin.
Soybeans
Soy milk, cheese, and tofu made from soybeans contain genistein (a plant hormone that acts as an antioxidant), which promotes collagen production and helps block enzymes like MMP, which can age the skin.
Garlic
Garlic is the best source of sulfur, which is needed to produce collagen in the body. Garlic also provides lipoic acid and taurine, which help rebuild damaged collagen fibers.
Fermented foods
Fermented foods such as fermented soybeans, yogurt, sauerkraut, and fermented tea (kombucha) contain lactobacillus, a probiotic bacteria strain that produces the enzyme superoxide dismutase, a powerful antioxidant that can prevent collagen breakdown by reducing the production of free radicals.
Bone broth
Bone broth can be an alternative to collagen peptides. Collagen released from beef, chicken or fish bones during cooking provides a collagen-rich mixture that can be used as a seasoning or added to sauces.
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