When it comes to the health and appearance of your skin, you've likely heard the term "collagen" a lot. Collagen and elastin are the building blocks of firm, youthful skin, and we lose it as we age, which can lead to more wrinkles, fine lines, and less firm skin. This is why many skin care products boast collagen as a main ingredient and why collagen supplements and powders are so popular. So which collagen-rich products are best for your skin? It turns out that there are many drinks and foods you can include in your diet that can support your skin and help boost collagen production.
"Our bodies need essential nutrients to make it normal," says Nina Waryszczuk , health and beauty expert at Natu.Care. In addition to having a positive effect on our skin, these proteins promote bone health and heart function. There are many foods that you can include in your diet to increase collagen production. However, for people who follow a vegan diet, eat such foods. It's hard to get rich in collagen. Because collagen comes from animal sources. Fortunately, several ingredients can help with our bodies' natural collagen production."
Start with the two drinks and foods Wawryszuk recommends for younger-looking skin.
bone broth
The nutritious animal bone broth, which contains high levels of collagen, is rich in bone broth, wariszuk says, iron, magnesium, calcium and phosphorus, which support joint and bone health. “To get the maximum benefit, it is recommended to drink a cup (about 250 ml) of bone broth, which contains about 5 grams of collagen.”
Spirulina
Although spirulina does not contain collagen, Wawryszuk says it is an excellent source of amino acids like proline and glycine, which are important for collagen production and help keep skin firm and wrinkle-free. You can easily add spirulina to your smoothies for a nutritional boost.
"Collagen is synthesized in the presence of vitamin C," says Waryszczuk. Therefore, the diet should include fruits and vegetables rich in this vitamin. Include foods rich in amino acids to boost natural collagen production. “The best sources of vitamin C and amino acids are oranges, broccoli, red peppers, cabbage, and strawberries.”
Snow mushroom
According to Waryszczuk, it's not the drink itself, but the snow mushroom content (aka Tremella fusiformis) that stimulates collagen production in our bodies. The polysaccharides in these mushrooms increase collagen synthesis in the skin, which reduces fine lines and wrinkles and improves elasticity, leaving the skin plump and moisturized, Warizczuk says. "It originates from Asia and has been known for centuries for its healing and anti-aging properties. I recommend trying snow mushroom soup, which is often part of the menu in some Asian restaurants, or shopping for groceries at an Asian grocery store and stocking on top. For the sauce. The ingredients. For the sweet taste." It can be cooked with red dates and dried longan.”
Fish
“Marine collagen, which is the most common and used in dietary supplements in the world, is found throughout the body of a fish except for cartilage tissue,” says Warizuk. "It can slow aging, improve skin elasticity and prevent the appearance of fine lines."
For vegetarians and vegans:
If you're a vegetarian or vegan, don't despair - the perfect option for you is a collagen alternative made with 100% vegetable protein. "Hydroxyproline comes from the cell walls of green algae," Waryszczuk said. With proper nutrition, we can also stimulate collagen production. Genistein is an important substance in plant-based diets that influences collagen production. This substance belongs to the group of isoflavones. This slows down the loss of collagen and elastin that occurs with age. Natural sources include : soybeans And red clover, lentils and lemon seeds.