Best Sources of Collagen for Your Skin

Updated on November 10 , 2016  |  Views: ( 684 )  |    |   Comments ( 0 )

Collagen is a protein that is most abundantly found in our skin, bones, tendons and muscles. You can call it the ‘glue’ that keeps the body held together. It is responsible for maintaining elasticity and replacing dead skin cells. Unfortunately, collagen production in our body slows down with age, resulting in skin sagging, wrinkles, weaker cartilage in the joints and more.

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Smoking, over-exposure to the sun and high sugar intake may also contribute to our problems which is why we need to include the best sources of collagen to our diet. [1]

Let’s discuss some dietary sources of collagen that work wonders:

  • Soy products

    Soy products top the list of natural sources of collagen. Cheese and soy milk contain genistein, which is a key element. Soy products also help in blocking enzymes that break down and cause skin ageing.[2]

  • Vitamin C

    Fruits and vegetables rich in Vitamin C, such as lemons, oranges and strawberries, make for healthy vegetarian sources of collagen [3]. Other than these, Vitamin C is abundantly found in plant based collagen sources like green leafy vegetables: spinach, kale, broccoli and more![4]Red fruits and vegetables like watermelons, papayas, red carrots and tomatoes [5] are delicious options too.

  • best-sources-of-collagen-2
    Omega 3 fatty acids

    Omega 3 fatty acids help in creating an ideal environment for the production of collagen. Fish like tuna and salmon are excellent sources of these acids, in addition to nuts like cashews, almonds, pecans and Brazil nuts. [6]

  • Antioxidants

    Free radicals are one of the chief causes of skin ageing. They’re responsible for breaking down healthy tissues. Antioxidants help in neutralizing these free radicals and increasing collagen content in the body. Blueberries, prunes, almonds, cashew nuts, peanut butter, pecans are some of the best sources of collagen for the skin. [7]

  • Collagen

    Foods rich in sulfur are also very important for the production of collagen in our body. Among the best sources of sulfur are olives, celery, and cucumbers. In conjunction, you could also try adding vegetables rich in vitamin A, such as raw carrots, sweet potatoes and cantaloupe as it aids in keeping the collagen levels high. [8]

  • Carnosine

    Carnosine is a skin-friendly protein that is helpful in slowing down the process of cross-linking in the skin. It helps prevent signs of aging like crow’s feet and smile lines. One of the most excellent sources of carnosine is turkey. [9]
    The key point is to make sure that you provide your body with the best sources of collagen in food, by maintaining a balanced diet. Include the above-mentioned nutrients and notice a definite change in your overall health and skin quality.

References:

[1]. Collagen: The Fibrous Proteins of the Matrix - Molecular Cell Biology - NCBI Bookshelf. 2016.Collagen: The Fibrous Proteins of the Matrix - Molecular Cell Biology - NCBI Bookshelf. [ONLINE] Available at: http://www.ncbi.nlm.nih.gov/books/NBK21582/. [Accessed 10 February 2016].

[2]. Soy Components vs. Whole Soy: Are We Betting Our Bones on a Long Shot? 2016.Soy Components vs. Whole Soy: Are We Betting Our Bones on a Long Shot? [ONLINE] Available at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2981009/. [Accessed 10 February 2016].

[3]. Vitamin C — Health Professional Fact Sheet. 2016.Vitamin C — Health Professional Fact Sheet. [ONLINE] Available at: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/. [Accessed 10 February 2016].

[4]. Vitamin C in dermatology. 2016.Vitamin C in dermatology. [ONLINE] Available at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673383/. [Accessed 10 February 2016].

[5]. Discovering the link between nutrition and skin aging. 2016.Discovering the link between nutrition and skin aging. [ONLINE] Available at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891. [Accessed 10 February 2016].

[6]. Omega-3 fatty acids enhance ligament fibroblast collagen formation in association with changes in interleukin-6 production. - PubMed - NCBI. 2016Omega-3 fatty acids enhance ligament fibroblast collagen formation in association with changes in interleukin-6 production. - PubMed - NCBI. [ONLINE] Available at: http://www.ncbi.nlm.nih.gov/pubmed/10632966.. [Accessed 10 February 2016].

[7]. Antioxidant vitamins increase the collagen content and reduce MMP-1 in a porcine model of atherosclerosis: implications for plaque stabilization. - PubMed - NCBI. 2016.Antioxidant vitamins increase the collagen content and reduce MMP-1 in a porcine model of atherosclerosis: implications for plaque stabilization. - PubMed - NCBI. [ONLINE] Available at: http://www.ncbi.nlm.nih.gov/pubmed/12618267. [Accessed 10 February 2016].

[8]. Endogenous sulfur dioxide alleviates collagen remodeling via inhibiting TGF-β/Smad pathway in vascular smooth muscle cells. - PubMed - NCBI. 2016.Endogenous sulfur dioxide alleviates collagen remodeling via inhibiting TGF-β/Smad pathway in vascular smooth muscle cells. - PubMed - NCBI . [ONLINE] Available at: http://www.ncbi.nlm.nih.gov/pubmed/26762477. [Accessed 10 February 2016].

[9]. Action of carnosine and beta-alanine on wound healing. - PubMed - NCBI. 2016.Action of carnosine and beta-alanine on wound healing. - PubMed - NCBI [ONLINE] Available at: http://www.ncbi.nlm.nih.gov/pubmed/3095942. [Accessed 10 February 2016].

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