Collagen – Easy ways to boost your collagen
Natural simple ways to boost the production of collagen in the skin with foods and adopting collagen building beauty habits.
Collagen is a neat structural protein that keeps skin beautifully elastic and firm. In our younger years, we have plenty to thank for our plump and smooth complexions. But with ageing, the production of collagen slows down and exposure to excess sun, stress, free radicals, tobacco smoke, sugary foods, and alcohol can also inflict havoc on the remaining collagen in our skin. As our body starts producing less and less collagen, our skin loses firmness and gradually starts to wrinkle and sag.
Many of us try expensive collagen creams, supplements, and even surgical injections, where the best solutions are a lot simpler. Check out our selection of the most natural, simple ways to rev up your body’s production of this “youth protein for a younger and more vibrant complexion.
What Is Collagen?
Collagen is the most abundant protein found in the human body. It’s found in our connective tissues such as the skin, lungs, uterus and intestine. Also, it forms our blood vessels and cardiovascular tissues. It is also found in our ligaments, cartilage, and bones. So it is a very important protein as it is responsible for giving our tissues, support structures and organs cohesion, hydration, resistance, insulation, protection, elasticity, and flexibility. Collagen is “a sort of glue that keeps our body together.”
Tips to prevent Collagen loss.
There are some beauty habits and nutritional modifications that you can do to help to slow down the loss of collagen and help maintain your skin elasticity as you age.
Collagen Boosting Foods.
There are loads of foods our there that can help keep your skin beautiful and youthful. Eat plenty of these skin heroes that will fill you up with beauty nutrients that improve natural collagen production in your body.
Anthocyanins – These are the compounds that give a red or blue vitamin C colour to fruits, berries and vegetables like blackberries, strawberries, raspberries, eggplants and beetroot and are anti-inflammatory and extremely rich in antioxidants. They are also crucial for increasing intercellular levels of vitamin C to help decrease the signs of skin ageing plus they can increase collagen production to further support the skin.
Which vitamin promotes collagen production the most? Yes, vitamin C, the superhero of vitamins to increase collagen.Boosting the production of collagen and elastin in the skin is possible by incorporating a variety of fruit, rich in vitamin C and other age-fighting antioxidants into your daily diet. Increase your intake of dark leafy greens such as Spinach, Broccoli, Brussel Sprouts and Kale, and feast daily on citrus fruit, superfruits such as Camu Camu, Noni juice, and Guava.Vitamin C is sensitive to heat, so foods eaten in their raw form will retain more of their vitamin C than cooked foods.Green leafy vegetables such as kale and spinach are particularly high in the antioxidant lutein.
Beta-carotene, vitamin A and vitamin E act synergistically with vitamin C to regenerate lost collagen, they also double up as antioxidants to defend skin from free radical damage.To boost your beta-carotene intake, indulge in bright orange fruit and veg, and for your daily dose of vitamin E, snack on healthy fats such as avocados, wheat germ, vegetable oils nuts and seeds.
Let the minerals copper, zinc and silica work their skin-magic for a smoother complexion – each plays a vital role in collagen synthesis. Tasty sources of copper include sesame seeds, mushrooms, and dried fruits; Zinc is plentiful in lentils, oysters, pumpkin seeds and quinoa; while oats, spinach, and brown rice are rich in silica. Sulfur is another must-have in a collagen-conscious diet. Cruciferous vegetables, alliums, and legumes are all healthy sources of sulfur, so make sure your meal plan features foods such as cabbage, onions, broccoli, beans, lentils, leeks, and garlic. MSM powder is an excellent supplement to take to up your levels of sulfur.
Protein helps our bodies to produce more collagen. They are essential for our muscle mass and for keeping us fit. Eat a variety of proteins every day – eggs,cottage cheese,moringa, spirulina,whole grains,lentils,spinach,meat,chicken,fish and nuts. L-Arginine is one hero amino acid, which also helps to repair wounds and other skin damage
Collagen is also found in animal connective tissues, in bones, skin, tendons and ligaments. Also in fish skin and scales.We can rebuild and restore collagen in our body by cooking these into a bone broth. When cooked the collagen transforms into gelatin. Bone broth can be made from the bones of beef, lamb, poultry and fish. You can make your own at home and make a tasty, nutritious bone broth and also add vegetable and spices. You can make gelatin at home by using the gel that forms on the top of cooked meat after it is cooled. Adding gelatin to your diet will help your body rebuild and restore the collagen in your body.
Omega -3 rich foods
Omega-3 fatty acids are well known for their ability to keep your skin soft and elastic. Add more omega-3 fatty acids to your diet by taking krill oil, flaxseed oil and fish like mackerel, tuna, and salmon. This food also helps reduce inflammation and provide essential amino acids.
Oestrogen is a vital hormone for maintaining collagen and elastin production.
Low estrogen levels, as in menopause, lead to the characteristic skin, bone and joint changes associated with menopause-related aging., chemicals in some plant foods that mimic the effects of estrogen, can help counteract the loss of estrogen and thereby slow down the loss of collagen and elastin or, in some cases, restore their levels.
By replacing the natural estrogen with these phytoestrogens, the natural loss of collagen may be slowed.You can make up for the lower levels by including plenty of collagen-building plant phytoestrogens in your diet.Lots of foods contain plant phytoestrogens – hummus, nuts, flaxseeds, oats, barley, lentils, sesame seeds, apples, yams, alfalfa, carrots, sprouts, pinto beans, pomegranates, sunflower seeds, wheat germ, licorice root, hops, and beer.
Garlic offers lipoic acid and taurine, both of which help rebuild damaged collagen. It’s also an excellent source of sulfur, an essential part of collagen production.
Beauty habits that build collagen.
Complement your beauty diet with these healthy beauty habits.
Tone your body, tone your skin
The skin-beautifying benefits of aerobic exercise aren’t limited to stress busting and circulation boosting – a good workout also stimulates collagen production. So hit the gym, put on your running shoes or head to a Pump class for a more toned complexion.
The benefits of exfoliation
If exfoliation is already a part of your skin care routine then hurrah! Not only exfoliation clears your complexion, but also kick- starts collagen production. Exfoliation removes the top, dead layer of your skin, which helps speed up the natural process of skin and collagen renewal. AND leaving skin looking healthier and more radiant.
Massaging your face is super important if you want to slow down the signs of ageing. Massage stimulates muscle tone, increases blood flow, increases collagen production and its super relaxing. Massaging your face daily gives your skin a more plump appearance and helps stimulate the lymph glands to detox. This will help promote clear skin.
We need sunlight for your body’s production and utilisation of vitamin D; however, prolonged exposure to the harmful ultraviolet rays will destroy the collagen in your skin and can lead to skin cancer. Use a non-nano Zinc sunscreen with natural sun protectors.
Collagen boosting skincare formulas
Choose organic skin care formulas that are loaded with antioxidants, hydrating Essential Fatty Acids, Vitamins, Minerals and Amino Acids. Make Vitamin C your top ally in boosting collagen, it plays an essential role in linking amino acids to build skin-firming collagen.
Seaweed actives are packed with minerals and nutrient-rich actives. They have strengthening restorative abilities, clinically proven to increase skin hydration, calms sensitivities, and brilliant in using against the battle of pigmentation.
Manuka Honey, Aloe Vera, Hyaluronic Acid and Pomegranate are ingredients that we also look for in helping to renew skin cells to help our skin produce stronger collagen. And don’t forget Beta-carotene, and Vitamin E.
Hold off the collagen loss by producing it naturally, slow the aging process of the skin, with the added benefit of being healthy. If you have enjoyed our article please share by using our social buttons below.