Collagen is the most abundant protein in our body. It is found in many places such as the digestive system, muscles, bones, blood vessels, and tendons. Recently, it has come up in more cosmetic fields. This is because healthy skin has a stronger and younger appearance in terms of collagen levels.
Collagen loss in the body starts at the age of 18-29. After the age of 40, it can lose about 1% per year. By the age of 80, collagen loss generally reaches 75%. Aging is a natural process that includes many changes. It is also a process that many people want to postpone. For this reason, many advertisements about collagen supplements appear. However, it is possible to support the body’s collagen production naturally.
Diet plays a surprisingly large role in the appearance and youth of your skin. In fact, the opinions of experts are that it is much more effective than supplements. This is because foods such as bone broth contain a form of collagen that our bodies can use biologically. This makes natural resources superior to supplements.
A 2012 study examining the relationship between nutrition and aging found that fruits and vegetables are the healthiest and safest approach to improving skin health. It seems safer to stick to the dietary approach, as over-the-counter supplements are largely unchecked .
What are the ways to increase collagen naturally?
There are 3 amino acids that are important for collagen synthesis . These are proline, lysine and glycine. Let’s take a look at the foods that contain these amino acids naturally.
Bone broth
This option is the most popular. Since it contains bone broth, bone and connective tissue, it contains calcium, magnesium, phosphorus, collagen, glucosamine, chondroitin, amino acids and many other nutrients. However, each bone broth is different due to the quality of the bone used. Below is how to get bone broth in steps.
Chicken
There’s a reason why many collagen supplements come from chicken. If you have slaughtered chicken before, you probably noticed how much connective tissue it contains. Many studies have identified chicken neck and cartilage as a source of collagen for arthritis treatment.
Fish and shellfish
Like other animals, fish and shellfish contain bones and ligaments made of collagen. The inconsumable head, pupils and scales of the fish are the highest in terms of collagen. But eating a tuna sandwich at lunch or a salmon at dinner will definitely increase your collagen intake.
Egg white
Eggs do not contain connective tissue like other animal products. The proline contained in large amounts in egg white is one of the essential amino acids for collagen production.
Ginseng
Ginseng has been used in traditional medicine for centuries. A study published in 2012 found that ginseng increases the amount of collagen in the bloodstream. Studies also show that ginseng may have the potential to stop skin aging. Ginseng is usually available in tea, herbal extracts (extracts) or supplements.
Citrus
Vitamin C plays an important role as a pioneer in the body’s collagen production. Therefore, getting enough vitamin C is very important. Citrus fruits such as orange, grapefruit, tangerine and lemon are full of vitamin C.
Unshelled fruits
Fruits such as strawberries, blueberries, raspberries and blackberries are rich in vitamin C. They are also high in antioxidants that protect the skin from damage.
Tropical fruits
Tropical fruits such as mango, pineapple, kiwi and guava complete the list of fruits rich in vitamin C. Guava also has small amounts of zinc, which is another helpful factor for collagen production.
Garlic
It can add more than flavor to your meals with garlic. Garlic is high in sulfur. Sulfur is a trace mineral that helps collagen synthesize and prevent its breakdown. You can increase collagen production by consuming garlic.
Leafy greens
We all know that greens play a key role in a healthy diet. Greens get their color from chlorophyll known for its antioxidant properties. Some studies have shown that consuming chlorophyll increases the collagen precursor in the skin.
Beans
Legumes such as dry beans and kidney beans are high-protein foods that contain essential amino acids for collagen synthesis. Many are also rich in copper, another nutrient required for collagen production.
Nuts
Nuts such as sunflower, pumpkin seeds, cashews and walnuts contain zinc and copper, which increase the body’s ability to create collagen. You may want to add nuts to your list of collagen-boosting foods.
Tomato
Another source of vitamin C is tomato. Tomatoes also contain lycopene, an antioxidant that supports skin health.
Green pepper
Add bell peppers to salads or sandwiches. This high source of vitamin C contains capsaicin, which can combat the signs of aging.
Brussels sprouts
Brussels sprouts are a good source of provitamin A important for healthy skin. The vitamin C it contains can also fight free radical damage. It also helps maintain the elasticity of the skin, as it supports collagen production.
Sweet potato
The orange color of sweet potato comes in an antioxidant called beta-carotene that is converted into vitamin A. Vitamin A can contribute to skin elasticity, cell regeneration and ultimately the youthful appearance of the skin. This delicious vegetable is also a great source of vitamin C and E that protect the skin from harmful free radicals.
What not to do?
In order for your skin to look younger and healthier, you should stay away from staying in the sun for a long time and solarium. The way to maintain a healthy glow may be to use sunscreen. Smoking is another factor that can age your skin early. You may also want to avoid refined sugar and carbohydrates that can damage collagen.
Summary and conclusion
Healthy skin is a good indicator of how the rest of our body is feeling. There’s no way to completely reverse the signs of aging. It is much easier to keep your skin healthy than to try to repair it later in life. Remember that there is no single source for supporting collagen production. A diet consisting of plant and animal sources and full of protein-rich foods is a good companion for suppleness the skin. Strengthening collagen naturally improves not only our appearance but also our health.
Recipes rich in collagen
Hoc Much Collagen is in Bone Broth?
Bone Broth Recipe
- Veal bones are sliced into small pieces, preferably in foot bones / machine or in a butcher shop.
- It is baked in a preheated oven at 185 degrees for half an hour. Thus, the foaming that will occur while boiling is minimized by pre-cooking in the oven.
- The bones cooked in the oven are taken into the pot. The oil remaining in the tray is skimmed and taken into the pot.
- Plenty of water is put into it. It is especially important that the pot is wide. As it begins to boil, foam is removed with the help of a colander.
- Optionally, you can add onion and garlic in large slices.
- It is left to boil over the lowest heat for a minimum of 12 hours.
- At the end of the period, your bone broth will darken and become a gel.
- Your bone broth can be kept in the refrigerator for 3 days to be used in soups and meals.
- If you wish, you can divide the water from the stove into storage containers or cardboard glasses and freeze them in your freezer after reaching room temperature.
- If you want to add spices, you can add them while using them in meals.
Salmon with quinoa recipe
Salmon is rich in omega-3 fatty acids that are important for bone, joint health and brain function. Combine this with collagen-boosting foods like lemons, sweet potatoes, lettuce, and avocados. Prepare a great anti-aging meal.
Materials
- 1 cup cooked quinoa
- 30 grams of salmon
- 2 slices of lemon
- 2 slices of diced sweet potato
- 3-4 leaves of cabbage
- 1 chopped shallot
- 1 sliced avocado
For the sauce
- 1 teaspoon of mustard
- 1 teaspoon of red wine
- 2 garlic chopped
- The juice of half a lemon
- 1 teaspoon of olive oil
- Salt and pepper to taste
Fabrication
Bake the sweet potato at 200 degrees in the oven at 200 degrees. Add salmon, shallots, olive oil, black pepper and lemon slices 12 minutes before cooking. Blend the ingredients that will enter the sauce in a bowl. Place cabbage and quinoa in a bowl. When the sweet potato and salmon are cooked, place them on top with shallots and avocado. Then pour the sauce.
Sweet potato recipe with avocado sauce in lavash
Chicken is full of protein that is essential for the health of our body. With sweet potatoes, onions, lemon and avocado, this dish will become an anti-aging friend!
Materials
- Half a cup of cooked cocoa
- 2 chicken breasts
- 1 peeled and sliced sweet potato
- 1 tablespoon of sliced red onion
- 1 tablespoon of sliced onion
- 1 tablespoon cooked black beans
- 4 lavash bread
For the sauce
- Half avocado
- 1 tablespoon of yogurt
- 1 teaspoon of olive oil
- Half a teaspoon of cumin, red pepper, garlic powder, chili pepper
- Half lime juice
Fabrication
Add sweet potatoes and sliced chicken on oiled paper in oven preheated to 200 degrees. Cook for 30 minutes. Pass the ingredients in the sauce through the blender and store in the refrigerator. After the chicken is cooked, cut it into smaller pieces. Divide the breads evenly into two plates. Add chicken, sweet potatoes, quinoa, onions and sauce evenly over the bread.
