Top 10 Naturally Collagen-Rich Food On Your Anti-Aging Skincare Journey
Collagen — an important ingredient that keeps your skin elastic and young. There are multiple ways to consume this nutrient from food besides taking supplements and suitable skincare products.
The Relationship Between Collagen-rich Food and Glowy Skin
Collagen is the protein with a fiber-like structure like gives the skin strength and resilience to withstand pressure such as stretches (Harvard School Of Public Health, 2023). The human body naturally produces collagen, however, this is reduced as we grow older (Varani et al., 2006). In recent years, there has been a boom in demand for collagen to enhance not only skin health, but also hair and joint health. Beside supplements, the supply of collagen can also be found food that we eat every day.
Why Collagen-rich Food Should Be Prioritized First?
Foods are superior compared to supplements as they contain bioavailable form of collagen, which can be used immediately by the body (Garone, 2023). Beside bone broth, fruits and vegetables will be the most delicious and healthiest choices of boosting your skin collagen.
List of 10 Most Collagen-rich Food
1.Bone Broth
The most famous collagen-rich food beloved by people in many years. Bone broth can be made by simmering bones in water in a long period to extract the nutritious collagen. Spices and seasoning are usually added to create deeper flavor and more scrumptious taste. In order to guarantee the broth quality, obtaining the bones from a reputable butcher is highly recommend.
2. Fish
Fish bones and ligaments are made of collagen. Thus, small fishes like sardine and anchovies are rich in collagen as their bones sometimes remain in the dishes (Peck-Gray, 2023).
3. Skin-on Chicken
Skin-on chicken brings you a great amount of collagen in one serving. According to Peck-Gray (2023) this food is “also rich in the amino acid glycine, a precursor for collagen.” One of the most healthy yet delicious way to enjoy skin-on chicken is steamed or roasted dishes.
4. Garlic
More than an ingredient that add spice and flavor to your dishes, garlic can also boost your collagen production. This familiar ingredient is high in sulfur “which is a trace mineral that helps synthesize and prevent the breakdown of collagen” (Garone, 2023).
5. Citrus Fruits
Citrus fruits are rich in vitamin C and mineral copper, which is crucial in forming collagen for the skin due to one of the enzymes’ function Peck-Gray (2023). Most common citrus fruits are oranges, grapefruits, lemons, or limes. One way that you can incorporate these fruits into your diet beside making juice is adding them into salad bowls.
6. Berries
Contain a high level of antioxidant and vitamin C — consuming berries helps to protect the skin from damages. Beside strawberries, raspberries, blueberries, and blackberries are also great sources of the mentioned nutrients.
7. Leafy Greens
Dark leafy greens such as spinach, kale, and other salad greens are known for containing chlorophyll. This nutrient contain antioxidant properties, which, according to Garone (2023), consuming chlorophyll helps to increase the precursor to collagen in the skin.
8. Bell Peppers
Bell peppers are also known for containing a large amount of vitamin C. Some might not like the smell of raw bell peppers, one way that you could try is to stir fry the vegetable before eating to remove some of the smell.
9. Tomatoes
Rich in vitamin C and antioxidant, tomatoes will be your best friend in producing collagen for the skin.
10. Nuts — Cashew
Cashews are filled with zinc and copper. These nutrients boosts the human body ability to produce collagen. One way to consume cashew beside snacking on this nut is adding them into salad bowls, drinking cashew milk, or using cashew butter as spread on your morning toast.
Key Takeaway
In the pursuit of youthful skin, prioritize incorporating collagen-rich foods in your diet can significantly contribute to your anti-aging skincare journey. From bone broth to citrus fruits and nuts, these nutrient-packed options offer bioavailable collagen, supporting your skin's elasticity and resilience, ultimately enhancing your anti-aging skincare journey in a delicious and holistic manner.
Reference
BODYTEC South Africa. “What’s with the Craze about Collagen?: BODYTEC: Collagen Rich Foods, Healthy Gut, Collagen Benefits.” Pinterest, 6 May 2023, www.pinterest.com/pin/300896818870629253/.
Garone, Sarah. “13 Foods That Boost Your Body’s Natural Collagen Production.” Healthline, Healthline Media, 9 Feb. 2023, www.healthline.com/health/beauty-skin-care/collagen-food-boost#why-diet-matters.
Harvard School Of Public Health. “Collagen.” The Nutrition Source, 7 Feb. 2023, www.hsph.harvard.edu/nutritionsource/collagen/.
Peck-Gray, Victoria Peck-Gray, RD. “The 14 Best Foods High in Collagen: Care/OF.” The 14 Best Foods High In Collagen | Care/Of, 23 Feb. 2023, www.takecareof.com/articles/foods-high-in-collagen.
Varani J, Dame MK, Rittie L, Fligiel SE, Kang S, Fisher GJ, Voorhees JJ. Decreased collagen production in chronologically aged skin: roles of age-dependent alteration in fibroblast function and defective mechanical stimulation. Am J Pathol. 2006 Jun;168(6):1861–8. doi: 10.2353/ajpath.2006.051302. PMID: 16723701; PMCID: PMC1606623.
