From the ripe young age of 25, our storage of type 1 collagen diminishes (say hello to wrinkles, joint pain, sagging skin and all that fun stuff).
Other lifestyle factors like smoking, extreme unprotected sun exposure and processed food can help speed up this loss of collagen even more so, so if you haven’t already, put down the ciggies and slip slop and slap people.
It isn’t all doom and gloom though my friends!
By keeping a balanced lifestyle and feeding your body with nutritious food, we can help slow down the deterioration of collagen along with quality collagen supplements.
Top foods to boost collagen:
I am quietly obsessed with both chia and flaxseeds. They make it into at least one meal per day. Both seeds contain essential fatty acids (EFAs) that are long chain polyunsaturated fatty acids and cannot be produced by the human body. Instead, we need to consume these through our dietary intake.
Garlic is renowned for its medicinal purposes to help fight against flus and the common cold. It also is a wonderful source of sulfur, which is essential for the production of collagen.
Bone broth is a relatively new thing on the market, with gorgeous products popping up all over the place! Bone broth is rich in collagen which helps heal your gut and reduces intestinal inflammation. If you are like me and love your bone broth but travel often: Natures Way has a great product that is shelf stable so perfect for those jet setters!
Another fabulous source of essential fatty acids which are essential for the synthesis of tissue lipids and also play an important role in the regulation of cholesterol levels.¹
We’ve all heard it before, eat your greens. But how important are they really? Well, studies show that not only are leafy greens rich in vitamins and antioxidants, they also help with that inner glow! The rich vitamin C antioxidizing powers help to create a unwavering environment to protect against the collagen breakdown.
Collagen Supplement Powder
If you are collagen crazed like I am, then perhaps incorporating a collagen supplement powder is the way to go. By building up the second layer of your skin (which is called Dermis – where your collagen lives). It will also help you to retain moisture in the skin, create stronger nails and shiny hair.
One of my all time favs is Natures Way Superfood Collagen Beauty Smoothie formula, which I put in my daily morning smoothie. Keep a look out for some more recipes using this product!
Sustainably caught fish is a regular in my meals, helping to create stronger cells in your body and loaded with omega 3 fatty acid. A fatty membrane protects and borders around our skin cells, so by having a diet rich in omega 3 we create a healthy environment for our healthy cells to support the structure of the skin.
Orange Fruit & Veg
Think sweet potato, carrots, pumpkins, mangoes & papaya, these are all carotenoids rich in Vitamin A. Vitamin A is a crucial part of increasing collagen production and aids to slow down the breakdown of collagen that makes for aging sagging skin.
A member of the ginger family, turmeric is known for its yellow colour found in many Indian and South East Asian dishes. However, it isn’t just for colour, one of my favourite things to cook with is turmeric for its rich depth of earthy notes and being a seriously good root to suppress inflammation all over our body and cells.
¹ Simopoulos AP. Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. 2002;21:495–505. [PubMed]