In reality, there are many natural collagen-rich foods that, when used correctly, will help you achieve smooth and plump skin.
Collagen-Rich Foods You Should Know About
In addition to applying products that boost collagen and elastin, and consuming collagen, vitamin C, and protein supplements, you can also utilize the food sources right in your kitchen. In fact, there are many natural collagen-rich foods that, when used properly, will help you achieve smooth and plump skin.
5 Natural Collagen-Rich Foods
1. Chicken Wings and Chicken Cartilage
Chicken wings and chicken cartilage are rich in collagen.
Since collagen is the most abundant protein in mammals, it is not surprising that it is found in many protein-rich meats like beef and chicken. Among these, sources that include bones or connective tissue, such as chicken wings, are particularly rich in collagen.
According to a study published in the journal Clinical Interventions in Aging, chicken wings and chicken cartilage can successfully treat arthritis due to their high collagen content.
2. Bone Broth
Bone broth is a popular choice for obtaining collagen for the body. It is made by simmering animal bones with liquid and a little vinegar for about 12-24 hours to optimally extract collagen from connective tissue.
Animal bones are also a natural source of gelatin, which is rich in collagen.
3. Fish
Fish is a natural source of collagen that helps achieve plump skin. A study published in the Journal of Food Science and Nutrition found that the collagen in fish is even better than that found in protein-rich meats like beef and pork.
Additionally, the study indicated that collagen from fish is absorbed into the body 1.5 times more effectively than collagen from beef or pork.
Fish is a natural source of collagen that helps achieve plump skin.
4. Egg Whites
Egg whites contain 18 amino acids and provide all 9 essential amino acids. Specifically, according to Healthline, the collagen found in egg whites provides glucosamine sulfate, chondroitin sulfate, and hyaluronic acid. Many other amino acids are also essential for collagen production.
Studies show that these substances can help build connective tissue, heal wounds, increase muscle mass, and reduce pain or stiffness in joints.
In fact, in a 2015 study, scientists discovered that egg membranes could have a positive effect in preventing skin aging and protecting the skin from UVB radiation.
5. Spirulina
Spirulina is found in both freshwater and seawater. It is an excellent source of collagen supplementation. A 2017 study published in Pharmaceutical Biology showed that spirulina incorporated into skin creams helps improve cell viability and supports wound healing.
In fact, one tablespoon of powdered spirulina provides 6g of muscle-building protein, promoting healthy skin and shiny hair.
In addition to eating the right collagen-rich foods, dermatologists recommend supplementing with foods that can synthesize and increase collagen. Here are some suggestions for youthful skin.
5 Foods That Help Synthesize and Increase Collagen
1. Vitamin C-Rich Fruits
Citrus fruits are an excellent source of vitamin C, which is essential for collagen synthesis.
On average, each grapefruit contains 88mg of vitamin C, oranges contain 70mg, and tangerines contain 20mg. Other vitamin C-rich fruits include strawberries and guava…
2. Nuts
To enhance the intake of zinc and copper, two nutrients that support collagen production, experts recommend eating a variety of nuts.
Must-have nuts include pumpkin seeds, cashews, almonds, and sesame seeds, which are extremely high in zinc and copper.
3. Leafy Greens
Leafy greens are rich in vitamin C, zinc, and copper – the trio that promotes collagen synthesis.
Leafy greens are rich in vitamin C, zinc, and copper – the trio that promotes collagen synthesis. In fact, one cup of raw, chopped kale contains 1.5 times the recommended daily amount of vitamin C.
Furthermore, according to a study from South Korea, the chlorophyll found in foods like kale has been shown to increase collagen precursors in the skin.
4. Bell Peppers
According to Healthline, bell peppers are an excellent source of vitamin C. Half a cup of sliced red bell pepper contains 117g of vitamin C, nearly 1.5 times the recommended daily intake.
Bell peppers also contain capsaicin, an anti-inflammatory compound that can combat signs of aging. A 2015 study showed that capsaicin, commonly found in spicy foods, increases the stability of collagen fibers in tendons and protects collagen fibers from enzymatic degradation.
This is an anti-aging food that increases collagen and is trusted by many experts. Dermatologist Vu Thi Thom (a lecturer at the Vietnam Academy of Traditional Medicine) consumes it daily to boost collagen and maintain youthfulness.
5. Oysters
Oysters are a source of copper that helps increase collagen.
Oysters are the richest source of zinc. Just eating 2 oysters provides 11mg of zinc that the body needs each day. Oysters are also a source of copper that helps increase collagen. Regular consumption will give you glowing skin, shiny hair, and more flexible joints.
