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Revitalize Your Skin: Tips on How to Integrate Collagen-Boosting Foods into Your Diet - Genetic Nutrition

Revitalize Your Skin: Tips on How to Integrate Collagen-Boosting Foods into Your Diet

, by Sandesh Prasannakumar, 8 min reading time

Introduction

Who amongst us does not want flawless, young skin? It is said that skin also begins to sag and fine lines and wrinkle are more apparent as person ages. Therefore, it might be beneficial to include skin-supporting nutrients in your diet to potentially prevent or at least alleviate the worsening of these symptoms. Over time, collagen is one of the most crucial nutrients for a skin that is healthy and can easily bounce back from the daily rigors. Collagen stimulation from within is a great way to improve the skin’s texture especially for older and lackluster complexions. There is much more to read about including collagen boosting foods to your diet for a glowing skin.


The General Information about Collagen and Its Importance for the Health of Our Skin

It is still noteworthy to note that collagen is the most plentiful protein in the body; accounting for 70% of skin. It gives shape and rigidity to give support to the skin matrix and also gives them the capacity to undertake functional mechanics. It is also important for providing skin with moisture and elasticity as it aids in skin hydration. After we reach the mid-20s, the body’s collagen synthesis rate also starts to decrease. Since the rate at which collagen is degraded is faster than the rate of deposition, skin loses structural framework. This results in expression lines and wrinkles, as well as the skin starts sagging. I believe that consuming collagen-boosting foods can prevent the reduction in collagen levels because skin receives the amino acids required for collagen production from these foods.


The Best Foods that can Enhance Collagen Production for a Healthy Skin

  1. Wild-Caught Fish: Fish such as salmon, mackerel and trout are rich sources of other essential fatty acids, which have anti inflammatory properties. They also contain skin rebuilding protein and collagen forming vitamin C for pet owners to at least two 3.5 ounce servings a week.
  1. Bone Broth: Boiling bones in water also dissolves collagen together with amino acids such as proline as well as glycine. They contribute to the formation of new collagen to enhance skin solidity. Drink a cup daily.
  1. Citrus Fruits: Orange, grapefruit, lemon and lime are other fruits that have high levels of vitamin C, which aids in the synthesis of collagen thus tightening the skin.
  1. Tomatoes: Antioxidant nutrients of the tomatoes such as vitamin C, lycopene and other phytochemicals protect the newly formed collagen from free radicals and any other kind of damage.
  1. Green Vegetables: The minerals found in dark leafy greens include kale, spinach, and broccoli; these are rich in vitamin C and lutein. These nutrients maintain and generate collagen.”
  1. Beans: They also provide amino acids such as Proline and Glycine necessary for the formation of collagen tissue. They also contain skin friendly mineral zinc and fiber.
  1. Avocados: The healthy fat in avocados strengthens skins through promoting formation of collagen and fighting against free radicals through vitamins E and C and potassium, respectively.
  1. Nuts and Seeds: Vitamin E has the anti-inflammatory property, protein, and zinc in the nuts and seeds are favorable for collagen formation and skin cell division. For example, walnuts, almonds, chia, flax and hemp seeds are some of the best seed nuts to take.
  1. Soy: Soy products fermented with soy contains genistein which is an isoflavone that inhibits collagenase and at the same time promotes synthesis of collagen. So, try to miso soup, tempeh and natto.
  1. Eggs: Eggs also contain sulfur amino acids which are the raw materials needed to build collagen as well as biotin which enables the body to use eggs in the formation of collagen. Another trace element is selenium, which acts as an antioxidant, meaning it helps to protect the body’s existing collagen reserves.

FAQs

Here are answers to some frequently asked questions about collagen and skin health:Here are answers to some frequently asked questions about collagen and skin health:

1. I want to know how soon I will start seeing some of those benefits of consuming foods that are collagen boosting.

Proper changes in diet that have positive impacts on collagen production can take between six and twelve weeks before such changes such as skin hydration, smoothness and elasticity are realized. For good skin, always stick to the routine and do not forget to be patient.

2. Is it necessary to include a collagen supplement while having is collagen boosting foods?

Intake of foods that stimulate the production of collagen gives the body amino acids and antioxidants used in the production of collagen. Of course, it is easy to consume more collagen when taking supplements, but it should be noted that a well-balanced diet with whole foods should contain enough nutrients for the body to construct collagen. Focus on food first.

3. Does collagen intake really help in reducing the formation of wrinkles?

Yes! It also works to prevent wrinkling because it maintains the skin’s elasticity and resiliency. Dietary staples such as wild caught fish, bone broth and green vegetables are known to enhance collagen production and have the ability to make skin look fresh and wrinkle-free again.

4. Does all lifestyle factors bear effects to the levels of collagen in the body?

Yes. Along with eating collagen-boosting foods, protect your skin matrix by:Along with eating collagen-boosting foods, protect your skin matrix by:

  • Recommendation of broad-spectrum SPF 30 sunscreens every day
  • Drinking water, chamomile tea, raspberry tea, and other similar tea varieties.
  • Coping with the stress by taking a yoga class, meditating, etc.
  • Able to take proper rest and sleep, 7 to 9 hours per night
  • The best preventive measures of the disease which include smoking and excessive alcohol consumption should be followed.

The Takeaway

I never imagined that the foods we consume have an impact on the health, power, and texture of our skin. Taking collagen-building diet gives the skin the aminos and antioxidants it requires to create this important structural protein. With all the wild-caught fish, bone broth, antioxidant-containing veggies, fats, and much more, you can feed your body and help glowing skin with mature skin, wrinkles, and dryness. You don’t need supplements or fancy creams, as just a few modifications to your diet will help reduce collagen degradation and foster its production for youthful skin, hair and nails

For all your protein and supplement needs, visit Genetic Nutrition!

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