Collagen is the most abundant protein found in the human body. It is a vital part of our muscles, tissues, and organs and helps maintain their shape and integrity. Think of collagen like a glue that holds everything together in the human body. Not just an anti-aging miracle worker, collagen supports a variety of bodily functions including:
- Skin Health and Moisture Retention
- Joint and Bone Health
- Hair Growth
- Gastrointestinal Health
Collagen is essential to maintaining young, radiant skin with reduced wrinkles and lines and strong bones and teeth. Unfortunately, collagen production starts to slow down at 25 and visible signs of aging start to appear in our 30s. Reduced moisture and elasticity causes dull, aging skin susceptible to wrinkles and damage. So many of our beauty skincare products contain collagen, but is applying it topically enough? Beauty truly starts from within the gut, so let’s get our collagen production pumping!
Fortify your diet with collagen boosting foods! Collagen boosting foods represent a bioavailable form – meaning increased ability to be absorbed and effectively used by your body. According to the National Institute of Health, the recommended dose is between 2.5–15-gram daily to enjoy benefits. Here are a list of common foods that can kick start your body’s collagen production:
- Bone Broth
- Fish
- Chicken & Eggs
- Berries & Citrus Fruits
- Pumpkin Seeds
- Avocados
- Soybeans
Certain compounds in food play an important role in boosting collagen production. Flavonoids help stabilize collagen and omega-3 fats prevent the degradation of collagen. The micronutrients involved in collagen formation and strengthening are Vitamin C, B6, folate, copper and silicon. Take a look at some of the vital micronutrients involved in the collagen boosting process and where we can find them in our next recipe:
Copper essential for formation of collagen
- Nuts and seeds
- Organ meats
- Seafood
Silicon promotes formation of bones, teeth, and collagen
- Whole grains such as wheat, oats, and brown rice, and their products
Vitamin B6 strengthens collagen
- Meats and fish
- Whole grains
- Bananas
- Carrots
- Onions
- Sunflower seeds
- Walnuts
Folate helps regulate homocysteine (along with B6 and B12), which interferes with collagen synthesis
- Leafy greens
- Tuna, salmon
- Brown rice
- Bee
- Dried beans
