This story is authored by board certified holistic nutritionist, wellness expert, level 2 BioSignature Modulation Practitioner, and certified personal trainer Jennifer Hanway.
Collagen is the main component of the skin. In fact, 80 percent of our skin is formed from it. Collagen is found in the extracellular matrix of the skin, so it plays a pivotal role in the skin’s structure and rigidity. It really is the framework that keeps our skin supple, firm, and lifted.
What You Need To Know About How Collagen Affects Your Skin
Poor diet, environmental factors, and stress can all negatively affect the quality and integrity of collagen in the skin. From the age of around 25, both the types of collagen and the amount of collagen in the skin begin to decrease. As a result, it leads to dryer, thinning skin which is more prone to fine lines, wrinkles, and lack of firmness.
The Role Of Diet And Nutrition In Building Collagen
All of the foods that we eat are broken down and absorbed through the process of digestion, then used for cellular growth and repair throughout the body. Collagen is formed via multiple processes that need specific amino acids (the building blocks of protein) combined with vitamin and mineral co-factors.
When a diet is high in these amino acids, vitamins and minerals in the body will be able to use them for collagen repair and growth. However, if a person’s diet is lacking in these foods then collagen repair and growth will be compromised. Additionally, a diet high in sugar and refined carbohydrates can actually damage collagen and elastin fibers in the skin. This is done via a process called glycation that can cause premature aging, fine lines, and wrinkles.
Ingredients You Can Add To A Smoothie For Glowing Skin
I love to pack my morning smoothie with leafy greens (such as baby spinach and kale) as these are high in vitamin C (an essential co-factor for collagen formation), zinc, magnesium, and blood sugar balancing fiber. Blueberries are a rich source of free radical fighting anthocyanin and adaptogens that help healthy DNA methylation.
Avocado is packed full of skin-loving plumping and smoothing healthy fats that also help balance hunger hormones. I use almond milk as it is rich in Vitamin E which is a powerful anti-aging antioxidant. I always use a great quality protein powder to ensure I am proving my body with enough amino acids (the building blocks of protein in the skin) and of course a great quality collagen powder.
Types Of Food That Boost Collagen Production
Bone Broth
Diets that contain animal and fish proteins can help collagen production as they contain the specific amino acids that the body uses to form new collagen. Adding protein rich foods into our diets provide us with the raw materials necessary for collagen production. Choose from high quality animal proteins such as organic chicken, grass fed beef and wild caught salmon.
Specifically, bone broth is a great source of dietary collagen as the collagen is released from the beef, chicken or fish bones during the cooking process providing a collagen rich liquid that can be used for sipping, or added to sauces.
Vitamin C
Vitamin C is an essential cofactor in the formation and stabilization of new collagen, so foods rich in this antioxidant vitamin are essential. Guava and kiwi are the two fruits that are highest in Vitamin C, but other citrus fruits, berries and leafy greens are also great sources.
Copper, Manganese, and Zinc
These are the three minerals that play a key factor in collagen production, but that are often lacking in our modern-day diets. Foods high in these minerals include oysters, cashews, sesame seeds and almonds.
Fermented foods
Tempeh, yoghurt, sauerkraut, and kombucha contain Lactobacillus, a strain of probiotic bacteria that produces superoxide dismutase. Superoxide dismutase is a powerful antioxidant that may prevent collagen breakdown by reducing the production of free radicals. Aim for one serving of fermented foods a day, and consider supplementing with a good quality probiotic.
