Collagen is a common protein that helps maintain healthy and younger-looking skin. It aids in repairing skin cells and keeping skin hydrated. Healthy collagen levels ensure soft, smooth, and firm skin. Though, as you age, your body gradually decreases collagen production. After you cross 20, your body produces 1% less collagen each year. Yes, just 20! Pretty early, isn’t it? Wrinkles and sagging skin are the common signs that the body is producing less collagen. Read the blog to know the ways that can help boost collagen.
How Can You Boost Collagen?
Foods High in Vitamin C
Vitamin C is critical for the synthesis of hyaluronic acid, which reduces as we age. As per study (1), hyaluronic acid helps boost collagen production in the human body and is essential for your skin. According to another study (2), vitamin C plays an important role in protecting the skin and collagen generation. Eat foods such as oranges, tomato, guava, kiwi, capsicum, strawberries, papaya, sprouts, broccoli, and strawberries that are rich in vitamin C.
Boost Collagen with Egg Whites
Though, eggs don’t have connective tissues the way other animal products have. However, egg whites contain proline (3) in large quantities, which is one of the amino acids essential for collagen production.
Not all antioxidants can boost collagen, but they can surely help the existing ones function effectively. They protect and revitalise the skin. You can include green tea, cinnamon, liquorice extract, blueberries, pomegranate extract and other food items that are rich in antioxidants in your diet as often as possible.
Beans Can Help in Collagen Production
These are high-protein foods that often consist of amino acids necessary for collagen production. Moreover, many of them (beans) are also rich in copper, which is another nutrient necessary for collagen production.
Garlic Can Aid in Collagen Production
It is high in sulfur, a trace mineral that helps generate and prevent collagen breakdown. Trace minerals are essential minerals that are required in tiny quantities by the body.
It’s good to consume garlic regularly, but too much garlic can cause an upset stomach, heartburn or elevate the risk of bleeding for those who use blood thinners.
Eat Cashews For Collagen
Being rich in copper and zinc, cashews aid in boosting the body’s capacity to boost collagen.
For burns or cuts, aloe vera gel is a popular remedy used widely. The reason it works brilliantly is due to the ability of the aloe vera plant in increasing collagen (3) in your skin, either through topical application or oral consumption. You can straightaway apply aloe vera to your skin and consume it to boost collagen and improve your skin quality. Though, it would be better to keep in mind two important facts:
- Firstly, ensure that you aren’t allergic to aloe vera. Otherwise, it can lead to adverse reactions on your skin.
- Secondly, discuss with your doctor if you have plans to consume it.
Fish & ShellFish – A Great Source of Collagen
Similar to animals, shellfish and fish have ligaments and bones that comprise collagen. However, you need to note that the meat of fish has less collagen. Instead, you would be surprised to know that the least desirable parts like the eyeball, head and scales are high in collagen.
Protect Your Skin From the Environment
Skin cells keep getting created and destroyed; it’s almost a pattern that they follow. To add to it, environmental factors such as sun exposure, dust and harsh weather conditions can be highly damaging to the skin.
As the damaged cells get replaced, it leads to a decrease in collagen levels. Therefore, it is crucial to cleanse and exfoliate the skin regularly. It aids in protecting the collagen already present in the skin. Never skip applying broad-spectrum sunscreen and wear a hat or cap too. Lastly, sunglasses can be beneficial in safeguarding the collagen around the eyes as well.
To aspire for a healthy and youthful appearance is wonderful. However, it’s vital to remember that there’s nothing wrong with ageing as it’s a natural process. Though, there are ways to maintain glowing and healthy skin along with delaying signs of ageing. The best is to boost collagen through various food sources and by maintaining healthy habits in your daily life. For any questions or concerns related to collagen, check with a medical professional.
1. What are the things or habits that damage collagen?
The things that damage collagen are as follows:
- Excess sun exposure
- Consumption of refined carbs and too much sugar
- Autoimmune disorders such as lupus
2. Can caffeine destroy collagen?
It doesn’t destroy collagen but hampers its production.
3. Do bananas contain collagen?
With bananas being rich in vitamin C, they can aid in the production of collagen.