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Collagen is the protein building block of the skin. It makes the skin bouncy, plump and youthful. Collagen forms a mesh like bond to hold it firm and stop it from sagging and losing its structural integrity. Collagen are spiral shaped proteins manufactured by special cells called fibroblasts. We need to support these fibroblasts to produce more collagen in order to increase the structural integrity of the skin we do this through diet, lifestyle and supplementation.
Sugar (even natural and fruit sugars) once in the bloodstream sugar molecules attach collagen proteins causing them to stiffen and stopping them from working properly and therefore affecting their structural integrity and their elasticity.
Vitamin C and antioxidants play a key role in supporting collagen synthesis in the skin. My favourite sources are lemon, lime, rosehip, acerola, blackberries, papaya, bell peppers, broccoli, blueberries, watercress and parsley. In order to boost collagen we need the co factors, these are selenium, silica, biotin, magnesium, vitamin C, copper, and vitamin A and the full spectrum of amino acids, the most important being proline, lysine and glycine.
Collagen is the protein that gives skin its structure, suppleness and stretch. There are many types of collagen, but our body mainly consists of type 1, 2, and 3. As we age, we produce less collagen in our dermis every year and this can be accelerated by the food we eat and the lifestyle we adopt.
Silica and vitamin C play an integral role in the formulation of collagen. Collagen is a major structural protein, essential for the maintenance of healthy supple skin. Collagen supports healthy and strong connective tissue to help maintain skin integrity and appearance.
- Eating collagen-rich foods or foods that boost collagen production may also help create the building blocks (amino acids) you need for your skin goals. "There are three amino acids important for collagen synthesis: proline, lysine, and glycine.
- Bone broth – is essentially cooked collagen and also great for preventing inflammation. Foods like bone broth contain a bioavailable form of collagen your body can use right away, making it arguably superior to collagen supplements
- Dark leafy greens – protect against free radicals that destroy collagen. Some studies have shown that consuming chlorophyll increases the precursor to collagen in the skin
- Red vegetables – the lycopene in tomatoes, red beets and red peppers protect against sun damage and boost collagen as well
- Berries – fight free radicals and boost collagen
- Omega 3’s – the fatty acids in salmon, tuna, mackerel and even grass-fed beef help protect the membranes around skin cells, keeping them plump
- Orange produce – carrots and sweet potatoes are great sources of edible vitamin A
- Garlic – contains lipoic acid and taurine, which both help to rebuild collagen. Garlic is high in sulphur, which is a trace mineral that helps synthesise and prevent the breakdown of collagen.