Collagen is a structural protein found in connective tissues, tendon, bone, and cartilage. It makes up the structural framework of cells and tissues. It is synthesized in the body naturally. Collagen rich foods for skin enhance the synthesis of natural collagen which then helps improve aging symptoms.
Before we get to the different types of healthy foods for collagen production, let’s get to know what collagen is and what its role is in the body.
Why is Collagen So Important?
Natural collagen plays important roles in cellular processes, besides offering support for tissues. Some of the functions of collagen include:
- Improved wound healing
- Joint pain relief
- Cell to cell communication
- Improved skin flexibility by reducing the signs of skin aging
- Management of diabetic ulcers
- Skin moisturization
Foods that Promote Collagen Production in the Body
There are many types of collagen rich foods that enhance the synthesis of natural collagen in the body. Below is a quick summary of some collagen rich foods for skin and hair as well as overall body health.
1. Citrus fruits:
They are rich in vitamin C which is critical in the synthesis of pro-collagen. Common examples include lemons, limes, grapes, and oranges.
2. Chicken:
poultry is rich in connective tissues that are needed for collagen synthesis.
3. Fish and shellfish:
Fish and shellfish bones, scales, eyeballs, and ligaments are a great source of collagen. However, the meaty parts contain less collagen. Now you know what to eat the next time you order a tuna sandwich for lunch.
4. Egg white:
The white part of the egg is rich in an amino acid called proline which is needed for natural collagen production.
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5. Cashew nuts:
Rich in zinc and copper which are thought to enhance the synthesis of endogenous collagen in the body.
6. Garlic:
Sulfur in garlic has been found to enhance collagen production. The more garlic in your diet, the better.
7. Green Vegetables:
Leafy greens are rich in chlorophyll which is thought to enhance the synthesis of skin pro-collagen.
8. Berries:
They are rich in vitamin C which is critical in collagen synthesis. Some of the common names here include raspberries, blueberries, and strawberries.
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9. Beans:
Rich in amino acids and copper all of which are needed for collagen synthesis.
10. Tomatoes:
Classified as veggies and fruits. They are rich in vitamin C and an antioxidant called lycopene.
11. Bell peppers:
These veggies are rich in Capsaicin and Vitamin C. These nutrient compounds are crucial in fighting signs of skin aging.
Collagen rich Foods for vegetarians
A Vegan, also called strict vegetarian diet excludes all meat and animal products such as poultry, fish, seafood, eggs, and dairy. On the other hand, a vegetarian diet includes plant products together with some animal products such as dairy and eggs. The diet excludes meat, poultry, fish, and seafood.
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Collagen is mostly found in animal products such as meat, poultry, eggs, fish etc. Some plant based foods are also rich in collagen. Common examples of foods in this category include cashews, legumes, red bell peppers, avocados, garlic, sweet potatoes, oranges, mushrooms, broccoli, tomatoes, banana, spinach, and berries. These collagen rich foods are essential for boosting the synthesis of natural collagen.
Collagen Rich Foods for Joints
If you have joint problems, then natural collagen synthesized endogenously may help relieve the pain to some degree. Most of the collagen rich foods for joints are animal based. some of these collagen rich foods include:
- Eggs, Meat broth, Spirulina, Meat, Poultry, and Fish
Which is Better: Supplements or Diet?
Collagen supplements come in the form of capsules or powder. Both of these are useful in boosting the synthesis of collagen in the body. However, there are not many research studies to back how they induce the process of endogenous collagen synthesis.
On the other hand, diet is usually the best option for enhancing collagen production in the body. Eating more collagen rich foods; animal and plant products – has been shown to enhance the production of collagen precursors in the body.
Pro Tip!
Quick Read: How to Prevent Skin Collagen Loss
Wrap Up
Diet is usually the best way to boost the production of collagen in the body. Certain types of foods, especially animal products, fruits, beans, leafy greens, and garlic are rich in nutritional components that are needed for collagen synthesis.
