10 Collagen-Rich Foods That Can Slow Down Aging
The main structural protein in various connective tissues in the human body is none other than collagen. This protein is what keeps the skin elastic and prevents it from sagging. When you notice that you are developing wrinkles it is a sign that your body’s collagen levels are reducing. Collagen is largely produced from the nutrients absorbed from the food you eat. By eating healthy collagen-rich foods you can potentially delay aging by slowing down the protein-breaking process.
What is collagen?
Collagen is a protein substance within the body that is like a ‘glue’ that holds the body together. Without it your body would simply fall apart. Collagen is 30-40% of the entire protein material present in the body. It is what keeps the skin young and is even found in the hair, oils, joints, and intestine tissues. Altogether, there are 16 types of collagen. However, 90% of the collagen consist of only three main types. The collagen found in your skin, tendons, and bones usually fall into the collagen type I and type II category. Type III is mainly found in the joints.
While the human body has the ability to produce the necessary amount of collagen on its own, this natural production starts slowing down after the age of 25. This is when your first signs of wrinkles start appearing which is followed by arthritis.
Knowing which foods are good sources of collagen will help you understand how to include them in your diet. Here are 10 such foods which fit the bill perfectly and will help you prevent premature aging.
Bone broth is probably one of the best collagen-rich foods as it supplies the body with collagen in comparison to other foods which jut simulate its production in the body. Broth is packed with the bioactive form of protein which the body can immediately make use of. You can gain a good amount of collagen type I which is highly beneficial for the skin from beef broth. You should consume 6-12 oz of bone broth every day.
Berries like blackberries, strawberries, cranberries, and raspberries are all filled with ellagic acid. This substance is beneficial for the body as it stops collagen breakdown due to UV-light exposure. Berries are also a great source of vitamin C. However, you should consume the right portion of berries in accordance with our age. For example, an adult can eat up to 2.5 oz of berried a day.
Citrus fruits have a high vitamin C content which helps the amino acids in the body to produce proline. Proline is a chemical which is necessary for the production of collagen. Vitamin C also contributes to the body’s natural defense against toxins from the environment. 2 servings of citrus fruits a day is enough to supply you with your daily dosage of vitamin C.
Salmon is rich in omega-3 fatty acids, zinc and other minerals that are great for stimulating collagen production in the body. Omega-3 fats also hydrate the skin which keeps it looking youthful and radiant. It has been recommended to eat 4-5 oz of salmon at least twice per week.