Top Foods That Increase Collagen

Collagen is a vital element that helps keep the body functioning. Collagen is also responsible for the skin’s strength. Aging and other factors, such as sun exposure and smoking, cause collagen to break down. The elasticity and the suppleness of your skin depend on collagen. If collagen breaks down, your skin loses elasticity, and wrinkles start forming.

One of important treatments to prevent wrinkles is to reduce collagen breakdown and increase its supply. Although collagen is not directly found in foods, there are several foods that help promote its release in the system.

Soy

Soy products can increase collagen in your body because they contain a kind of isoflavone called genistein. Genistein gives soy products their collagen production qualities and help to block enzymes that break down and age the skin.

Soy products are also high in plant protein which supports hormone estrogen. Estrogen increases collagen and promotes wound healing. Soy protein also has the amino acid proline, which the body needs to make enough collagen. Soy products include soy milk, soy cheese, tofu, meat alternatives, and edamame.

Citrus fruits

Citrus fruits such as orange, grapefruit, lime, and lemon are rich in vitamin C which is essential for the synthesis of collagen. In addition, vitamin C is one of powerful antioxidants that fight against free radicals. Free radicals cause collagen breakdown and damage skin’s cells.

Dark green vegetables

Dark green vegetables, one of top anti aging foods, are high in vitamin C and lutein, a powerful antioxidant, which help increase collagen in your skin and make your body to use protein effectively. Dark green vegetables which aid in collagen production include spinach, kale, collard greens, mustard greens, arugula, watercress, and Swiss chard.

Red and purple fruits

Red and purple fruits such as cherries, blueberries, blackberries and raspberries are rich in anthocyanidins which increase vitamin C levels in cells, protect against free radicals, and help prevent the destruction of collagen in skin and connective tissue. Red fruits also contain lycopenes which act as antioxidants to product the skin and slow down skin aging.

Green tea

Green tea is full of flavanoids, a potent antioxidant. Antioxidants are necessary in your body to fight free radicals that age your skin and that deteriorate collagen.

Cold Water Fish

Cold water fish such as salmon, halibut, herring, tuna, and mackerel are good sources of omega 3 fatty acids. Omega 3 fatty acids can promote collagen in the body.

Nuts

Some nuts are also high in omega 3 fatty acids. These nuts include Brazil nuts, walnuts, almonds, pecans, cashews, flax seeds. Nuts are also rich in plant protein which supports estrogen. Estrogens have a positive effect on collagen. Nuts also contain vitamin E which works hand in hand with vitamin C in rebuilding collagen.