Foods To Boost Collagen Levels

Many of us know what collagen is, but how many of us know how exactly to get the most of it through the food we eat? In Malaysia, there are numerous of facial products that people tend to get hold of in order to increase their levels of collagen. However this method can often become too expensive and is also declared to be unsafe by some people. The market for collagen boosting foods in Malaysia has always been there. It is just a matter of people actually opting for that instead of using unnecessary facial products! If you have searched for ways to slow down the aging process and also keep your skin looking smooth, plump and supple, chances are that you have come across collagen.

And if you have ever wondered what collagen is good for, it is safe to say we would not be much more than a pool of human paste without it. You see, collagen is a type of protein which is found throughout the entire body. As a matter of fact, approximately 30% of the protein in our body is all collagen. While it is a nutrient highly concentrated in the tough inner layer of the skin, and perhaps best known for keeping our skin firm and youthful, and this collagen is also found in our hair, nails, joints and even intestinal tissue. People have described the function of collagen nicely, as the glue that holds us together.

There is a minimum of at least 16 types of collagen found in our body. Approximately 90% of the collagen which is found in the human body are types I, II, and also III. Collagen types I and II are both concentrated in the skin, bones, tendons, and even ligaments, while type II is found primarily in our joints. Our bodies tend to produce collagen, but as we enter our mid to late 20’s, our natural collagen production begins to slowly decline. This is when visible signs of aging starts surfacing, such as fine lines and wrinkles. In the later years, we may possibly start experiencing other conditions connected to collagen deficiency, such as rheumatoid arthritis. In addition to the natural process of aging itself, toxins, and also environmental pollutants, excessive sun exposure, smoking, and often eating a diet high in refined sugar and fried foods can also destroy our natural collagen.

These factors can also interfere with the future collagen production, and it causes visible signs of aging. Luckily, there is a way to prevent collagen breakdown and to boost collagen production naturally, all of which begins with what is on your plate. Forget about botox, injections, or expensive supplements. Many of the foods found out there in nature already contains the nutrients required in order to form collagen, which makes your diet the best weapon against fine lines, wrinkles, and also the other signs of aging. In this article, we will be taking a look at the foods that will help you naturally boost your levels of collagen without having to make any unnecessary purchases or without having to undergo any medical procedures.



BONE BROTH
If we could only recommend one food for you to boost your collagen levels, it would have to be bone broth. While most foods tend to contain antioxidants and other nutrients that help our body synthesise collagen, bone broth happens to be one of the rare foods out there that will actually contain a bioavailable form of this collagen that your body can put to good use right away. Since collagen types I, II, and III are all concentrated in the tendons, ligaments, bones and even your joints, cooking down these parts of the animal for long periods of time will help in releasing the collagen from the bones, and as well as other amino acids, proteins and also electrolytes that can improve your skin’s appearance, which results in a nutrient rich broth, arguably much superior to collagen supplements. Beef bone broth is the richest in type I collagen, which makes it the best choice for your skin health, while the chicken and turkey broth are both higher in type II collagen for supporting your joints.



WILD SALMON
Wild salmon will contain zinc, a trace mineral that has been shown to activate the proteins needed in your for collagen synthesis. Wild salmon is also a great source of omega 3 essential fatty acids, which are essential to reduce inflammation and to also build healthy skin cells. Healthy fats such as omega 3’s are also needed in your body to keep your skin moisturised from the inside out, which will naturally promote a more youthful appearance altogether. Our bodies are not able to produce omega 3 essential fatty acids, so we have to obtain them from other dietary sources. If you are not a salmon fan, you can also get your omega 3’s from other fatty fish such as mackerel and even tuna, seafood, organic eggs, and also grass fed meats. Please note that it is always best for you to choose wild salmon over farmed whenever possible. Farmed salmon may possibly contain toxins such as PCB’s, which may possibly damage cellular health.



CHLORELLA
If you have heard of retinol cream before, you may know that it is often recommended for boosting the collagen production. This is due to the fact that retinol cream is concentrated in the antioxidant vitamin A, which has been linked to help boost your collagen levels. However, chlorella, a single celled algae, and may be nature’s version of retinol, which is the only in a green tablet or powder form. Not only is chlorella a rich source of beta carotene, but it also tends to contain another nutrient that can potentially help boost collagen production, such as chlorella growth factor. Chlorella growth factor, which is also known as CGF, is a nutrient which is entirely unique to chlorella. CGF will contain the nucleic acids RNA and DNA, which provides our cells with the instructions on which functions to perform and this also includes cellular repair and regeneration, which may also help in boosting collagen synthesis. You can take chlorella in the powdered form and simply add it into your smoothies or take chlorella tablets as a nutritional supplement on its own.



LEAFY GREENS
We all know that green vegetables are some of the most nutrient dense foods available on the planet for the prevention of diseases, but they may also be a powerful source of preventing collagen breakdown. All green plant foods, such as bok choy, green algae, arugula, kale, lettuce, green beans, and also broccoli tends to contain chlorophyll, which is the pigment that will give the plants their vibrant green colour. The studies have shown that the consumption of chlorophyll increases the precursor to collagen which is pro-collagen in our skin. Also, chlorophyll and liquid chlorophyll supplements, both of which are a simple way to gain a highly concentrated dose of chlorophyll, have also been shown to provide some strong antioxidant activity against UV damage and even the free radicals from toxins that will promote premature aging.



CITRUS
Vitamin C helps to link the amino acids together that are essential in order to form collagen, such as proline, which makes it a crucial nutrient in the pre collagen production phase. As an antioxidant, vitamin C will also protect your skin against the toxins found in our air, food and even water supply that tend to contribute to the breaking down of collagen and as well as damaging the skin’s inner layer. Vitamin C can also help with the skin cell repair and also it's regeneration, which is why it is commonly recommended for wrinkle prevention and it is also added to skincare productions. Citrus fruits are among the richest sources of vitamin C available out there, so be sure to load up your smoothies, salad dressings and even your homemade vitamin water recipes with some lemon, lime, orange, and also grapefruit!



AVOCADOS
Another type of food which is loaded with powerful antioxidant benefits, avocados will provide you with vitamin E to help in preventing collagen breakdown, as well as adding healthy fats in order to improve the health of your skin cells. One study which was done on rats, fed a diet which contained avocado oil had shown a significant increase in the soluble collagen, which suggests that it may also help in boosting collagen production in humans.

Thank you.