10 Superfoods to Boost Collagen for Glowing Skin
Riya Kumari | Oct 01, 2024, 11:21 IST
Highlight of the story: Collagen is a protein that gives a youthful appearance to the skin, and due to collagen, our skin looks more radiant and plump. But as we get older, our skin becomes saggy and wrinkled. However, you won’t need to worry about it if you start eating the right foods that will increase collagen production so that you look young forever. These foods are better than Botox or any fancy, overpriced skincare products on your wish list.
Factors That Increase the Production of Collagen
1. Bone Broth
Bone broth
Bone broth can be prepared by bringing chicken bones and veggies to a simmer for 12-24 hours and can be stored easily for up to 5 days in the refrigerator and up to 6 months in the freezer. It contains amino acids like proline and glycine, which are the building blocks in the synthesis of collagen. Try to consume broth as a base in various gravies or soups to increase its intake.
2. Egg Whites
Eggs
Egg whites are an excellent source of proline, a crucial amino acid required for collagen synthesis. Try to have the egg whites, and you can include them in your rice, salad, or eat them boiled, seasoned with salt and pepper.
3. Fish & Shellfish
Fish
Fish is high in omega-3 fatty acids, which help reduce inflammation in the skin, giving it a more sculpted look. Additionally, the high amount of collagen provides good hydration to the skin. Fish like salmon, mackerel, and sardines, along with shellfish such as shrimp, crab, and oysters, are rich in collagen and omega-3 fatty acids.
4. Leafy Greens
Green leafy
Green leafy vegetables are packed with chlorophyll, which boosts the precursor to collagen, thereby increasing collagen levels. Another benefit of chlorophyll is that it can act as an antioxidant, protecting the skin from damage caused by the environment.
List of green leafy vegetables with the highest amounts of chlorophyll include spinach, fenugreek, bathua, coriander, cabbage, moringa, and kale.
5. Berries
Berries
Blueberries, strawberries, and raspberries are packed with antioxidants and vitamin C. They perform the important function of protecting collagen from damage by free radicals from the sun and help in collagen formation. Eat these fresh as a healthy snack when you're craving processed food or add a handful to your smoothies and yogurt bowls.
6. Tomatoes
Tomatoes
Sun damage can cause the skin to look dull and age over time. Tomatoes help reverse the damage from the sun and increase collagen production due to the abundant lycopene that gives glow to your skin. Both raw and cooked tomatoes are excellent choices for radiant, glowing skin.
7. Garlic
Garlic
Garlic is rich in the mineral sulfur, which is another prerequisite needed for the synthesis of collagen. Garlic also has anti-inflammatory properties. Add a few cloves of garlic daily to your food.
8. Nuts & Seeds
Nuts
Omega-3 fatty acid-rich nuts and seeds, like walnuts, almonds, flaxseeds, and pumpkin seeds, help make the skin supple. It is recommended to add healthy fats to your diet to fight the signs of premature aging.
9. Tropical Fruits
Tropical Fruits
Oranges, papayas, and mangoes are perfect choices for achieving a blemish-free face by boosting collagen levels, which increases skin elasticity. Drink healthy homemade juices, freshly squeezed, and your glass skin goal will be off your vision board.
10. Cashews
Cashew
Cashews are a good source of zinc and copper, which help in skin repair and regeneration. So, make sure you add cashews to your desserts or gravies for a creamier texture.