For achieving younger looking and flawless skin nothing is best than opting foods enriched with collagen. Collagen is one kind of a leading structural protein that offers immense elasticity and support to the skin. Besides consuming foods packed with collagen, keep distance from smoking and intake of alcohol. Also, do not forget to exercise every day. That will help you in achieving healthy, glowing skin. Having foods that encourage collagen, particularly the insoluble fibrous protein that carries formation and potency to the skin will aid in getting radiant skin in the long run. Collagen is a key constituent of the connective tissue of the skin and lies underneath the epidermis. No doubt, collage naturally takes place in the body but its production cuts down with increase in ages. This in turn severely affects the steadiness and elasticity of the skin. The signs of aging can be slowed down and even reversed by eating foodstuff loaded with collagen.
Foods that hold an excellent source of omega-3 fatty acids(cold-water fish, flaxseed and nuts), foods loaded with antioxidant (example include beans and berries) and foods packed with vitamin C (like citrus fruits) are comes at top while considering collagen-rich foods.
- Red vegetables:-
Red vegetables like beet and tomatoes contains two essential antioxidant that is anthocyanins and Lycopene which plays a significant role in enhancing the level of pro-collagen. These pro-collagen are nothing but precursor of collagen. Shortage of both is linked with loss of elasticity and inflexibility of the skin. Hence, these vegetable ultimately encourage the production of collagen and cuts down chances of wrinkling of the skin. In addition to that, these antioxidants protect skin from the damaging effects of ultraviolet rays, a potent factor responsible for accelerating the aging of skin.
- Orange vegetables:-
List of orange vegetable consist of pumpkin, carrots, yams and squash. These all vegetable contains vitamin A in rich concentration. It is one of the powerful nutrients which assist to promote collagen formation. Lack of vitamin A in the body gives rise to number of skin issues like formation of wrinkles, lines and dull skin. So, for getting smooth, radiant skin give preference to sufficient consumption of orange vegetables.
- Green vegetables:-
A diet filled with collagen is just deficient without adding dark green vegetables. It is said to be one of the highest source of vitamin C. Dark green veggies like collard greens, kale, asparagus, cabbage and romaine lettuce helps a lot to avoid the free radicals from damaging the collagen fibers of the skin because of their rich source of vitamin C content. Free radicals are responsible for inducing harm to this main structural element of the skin. Vitamin C plays a dominant role in fighting against free radical damage and protects the collagen. This in turn helps to get healthy, supple skin.
- Berries:-
Daily consumption of berries like blueberries, strawberries and blackberries assist to get the radiant and soft skin. Since, abundant source of proanthocyanidins is present in these berries, one powerful antioxidant that prevent collagen from free radical damage. Besides, this antioxidant negates free radicals and helps in maximizing the function of collagen.
- Garlic:-
Garlic is one major source of organosulfur elements that assist in collagen synthesis. Sulfur is critically needed for the connective tissue task of the skin. As a result, adding a few cloves of raw garlic in your daily diet will help you to enhance sulfur element that can assist skin health.
- Egg whites:-
It is noticed that proline and lysine are two crucial amino acids that play an important role in producing healthy collagen. In reality, they are considered to be building blocks of collagen and so increasing their consumption through natural source is one the finest ways to enhance tissue inflexibility. Egg whites hold both proline and lysine in ample amount. Thus, adding them in daily diet will definitely facilitate to improve the skin appearance.
- Oysters:-
The vital nutrients like zinc and copper is abundantly present in oyster hence assist in the development of collagen. These essential minerals are known to encourage the production of collagen fibers. Rich source of MMP (one kind of enzyme) induces too much erosion of collagen. The presence of mineral in oysters keeps MMP under control and cuts down the breakdown of collagen. In addition to that, oysters are an excellent source of calcium and protein. Hence, add them to your meal and enjoy its remarkable health benefits.
- Pineapple:-
Bromelain in pineapple is one kind of natural enzyme, which is proven extremely beneficial to support collagen production. This anti-inflammatory enzyme is known to cuts down tissue swelling linked with wounds. It can also assist to reconstruct the collagen as well as healthy connective tissue of the skin. So for rigid, powerful and healthy collagen, eat moderate amount of pineapple of a daily basis.
- Citrus fruits:-
Citrus fruits are usually famous for their immense source of vitamin C content. Citrus fruits play a leading role in producing collagen. Vitamin C together with its antioxidant activity cleans the free radical that is believed to lessen the collagen. Therefore, incorporating foods rich in vitamin C like grapefruit, sweet lemon and oranges assist to protect collagen and maintain skin health. Vitamin C also assists for the exchange of lysine and proline into hydroxyl-lysine and hydroxylproline, which functions to make stronger the collagen tissue.
- Sea food:-
Huge amount of omega-3s is present in fish, which obstruct the development of certain enzyme, known to onset and harm the collagen. In addition, omega-3s famous for their anti-inflammatory advantages that can result in reducing inflammation. This anti-inflammatory property also supports collagen task, since due to untreated inflammation the chances of deteriorating of the collagen increases considerably. So, in order to increase consumption of omega-3s eating foodstuff like salmon and sardines regularly is indispensable for getting soft and supple skin. If you don’t prefer fish then increase maximum intake of flaxseeds and walnuts. Simply intake of 2 tbsp ground flaxseed regularly can help to promote collagen.