This article has been researched and written by Arelang Naturals® in-house writers.
Our body produces less collagen each year as we age, which accounts for the tendency for wrinkles, thinning, dry and damaged skin, and hair. Our diets play a surprisingly big role in how your skin looks and feels. Youthful skin, as much as you would like to believe, does not stem from over-the-counter skin care products. It is in fact dependent on your body’s collagen production which is dependent on, of course, foods that are natural sources of collagen.
Collagen is the most readily available protein in our body. It's found in our muscles, bones, tendons, ligaments, organs, blood vessels, skin, intestinal lining, and other connective tissues. There are over 2500 different types of collagen, 3 of which only play a crucial role. Collagen Type 1, 2, and 3. Type 1 is what the body produces naturally and is responsible for great skin, hair, and nails. So if you are looking to up your body collagen levels for your skin, hair and nails - it's always Type 1 Collagen you need, the one that your body naturally produces. Types 2 and 3 are essential as well for maintaining skeletal structure and this is what is typically found when you use external collagen supplements to increase the intake of your collagen levels, they help with your joints, connective tissue and building an overall stronger skeletal structure but not as much with your hair, skin and nail health!
When type 1 collagen, which is produced naturally by the body, is in high levels in the body, the skin is soft, smooth, firm and more youthful looking. This is the Collagen that aids skin cell renewal and repair and is produced by fibroblast cells in the body. These cells are responsible for producing this protein for connective tissue. As we age, fibroblast activity is reduced, affecting the synthesis and activity of proteins that ensure elasticity and resistance, such as elastin and collagen. Fibroblasts and therefore, collagen levels and quality both, have an impact on the skin, hair, and nails.
The most common signs of reduced collagen in the body are:
- Wrinkled skin
- Loss of elasticity in the skin and other tissues
- Joint pain
- Crows' feet and lines
- Sagging Skin
- Excessive hair fall
Collagen, however, can be replenished in the body with adequate nutrition and natural foods that boost collagen in our diet.
So what are some naturally collagen-rich foods?
- Replenish With Greens: Your body needs adequate nutrition. No matter how much you eat, food habits today fall short of the right nutrients and vitamins that the body needs. These Arelang Natural Gummies, are candyceutical supplements, that give you essential nutrients from green, plant-based ingredients, that you would otherwise have to eat two huge bowls of green leafy veggies for. Did you know chlorophyll from green leafy veggies increases the precursor to collagen in the skin? These gummies help replenish essential fibroblast cells that in turn replenish natural collagen production in the body. While most OTC supplements give you Type 2 collagen, which does not impact hair, skin, and nails as you’d like, Replenish With Greens gives your body the ability to produce type 1 collagen that is responsible for better skin and hair. This one should be on the top of your list of foods that contain collagen.
- Egg Whites: Despite not having connective tissues like many other animal products, egg whites do contain significant amounts of proline, one of the amino acids required for the synthesis of collagen. You know those home remedy videos that ask you to put egg white to make your hair softer and lusher? That is because eggs are collagen rich foods for hair and skin.
- Citrus Fruits & Berries: Foods rich in vitamin C are great natural sources of collagen. Vitamin C helps boost the production of pro-collagen, a precursor to collagen production in the body. Berries are not only great sources of vitamin C, they are also antioxidants that help naturally prevent skin damage.
- Garlic: Well, who doesn't love garlic? Garlic is tasty no matter what you add it to. And it’s no surprise that so many natural Indian home remedies always include some quantities of garlic in them. Garlic contains a lot of sulfur, a trace mineral that aids in the synthesis of collagen and prevents its deterioration. This one is definitely a natural source of collagen that everyone will willingly add to their diets.
- Cashew Nuts: If you are still waiting to get on the cashew milk and cashew butter fad, don’t wait anymore. Cashews are rich in zinc and copper, both of which help boost natural collagen production in the body. Not only are these nuts filling, but they are also super healthy alternatives to unhealthy snacking. The next time you are out shopping and looking for foods that contain collagen, make sure cashews are a part of your list.
- Fish: For pescetarians and non-vegetarians, fish and shellfish are a natural supply of collagen since they, like other animals, have bones and ligaments formed of the protein. Studies suggest that fish is one of the top sources of collagen because its collagen is absorbed more effectively and reaches the bloodstream more quickly. Next time you are eating fish, ensure you leave the skin on and eat it too as it's also a rich source of collagen.
- Spirulina: A naturally growing seaweed, spirulina is 60% amino acids which is the foundation of collagen production in the body. Just a tablespoon would give you approximately 6 grams of this protein. Replenish Your Greens, green gummies from Caim by Arelang, contain potent extracts from spirulina, amongst other greens, that help promote collagen production in the body. If you aren’t one for powders and teas, these delectable gummies are a must-have.
- Bell peppers: If you googled foods that naturally boost collagen, bell peppers will always show up on every list. These red, green, and yellow varieties are amongst the richest sources of vitamin C, which is a precursor to collagen. Get this, just half a cup of bell peppers has one and a half times the recommended daily value of vit-C. Along with this, they also contain an antioxidant - capsaicin, that helps fight signs of aging and helps prevent collagen degradation.
It can be challenging to constantly include a variety of natural collagen boosting foods in your diet. It's also likely that stomach acids will dissolve the proteins in collagen, preventing them from making it to the skin. So, along with adding the list mentioned above to your grocery shopping list, it may also be fruitful to start supplementing with natural plant-based supplements like Replenish Your Greens, which can help deliver essential nutrients and minerals to your body.
Also remember, it's not just what you can see outside. Collagen is important for your skin, but it is equally important for your joint and muscle health. So get on the trend and start consuming these natural collagen-boosting foods for better hair, skin, joints, and overall health.