It is not about the amount of cream you apply to your body but what you are putting into your body that truly helps!
Collagen is a type of protein, and works with keratin to provide the skin with strength, smoothness, elasticity and resilience. It is produced by the skin and other parts of the body.
When you are young, your collagen production is naturally higher. It is referred to, as the cement which holds everything together. As you age collagen production declines and weakening of the skin occurs, this is when the skin wrinkles and starts the sag.
- Dark green vegetables are also excellent examples of food containing collagen producing agents. Add dark green leafy veggies such as spinach, cabbage and kale to your diet every day. They are packed with an antioxidant called You need 10 mg to get results – which equates to about 4oz of spinach or 2oz of kale. Recent French research suggests this will boost skin hydration and elasticity, fighting wrinkles. Rich in Vitamin C, regular consumption of kale, spinach, collards, and asparagus help to strengthen the body’s ability to manufacture collagen and to utilize the protein effectively.
- Beans help your body produce a vital anti-ageing substance called hyaluronic acid. Aim for at least two tablespoons of beans each day – broad or butter beans make a great substitute for mashed potatoes.
- 3. Red fruits and vegetables also are excellent sources to up the collagen content of foods in the diet. The presence of lycopenesl in these types of foods helps to act as antioxidants, which in turn increases collagen production. Try adding red peppers, beets, and fresh or stewed tomatoes to the diet. Also include sweet potatoes, carrots and more. It is believed that antioxidants in red, yellow and orange foods build up under the skin creating extra UV protection.
- 4. Vitamin C rich fruits and vegetables are natural sources of collagen production. You should try to include citrus fruits like oranges, lemons and strawberries into your daily diet.
- 5. Prunes – One of the biggest causes of skin ageing is attack by substances called free radicals, that break down healthy skin tissues. Antioxidants help neutralise these free radicals before they can do any damage – and prunes are the fruit containing the absolute highest level of antioxidants. Blueberries are a close second. Eat five to six prunes, or a small basket of blueberries, daily to get a great health boost.
- 6. Omega Acids also help to create an ideal environment for collagen production. Fish such as salmon and tuna are excellent sources of omega fatty acids. Nuts such as cashews, pecans, almonds and Brazil nuts contain healthy amounts as well.
- 7. Flaxseed is a major source of the healthy fat omega-3. Skin cells are surrounded by a fatty layer made from this and other fats so, the higher your omega-3 intake the stronger that layer is, and the plumper your skin cells are – which helps disguise lines and wrinkles. Mix it into smoothies or add it to balsamic vinegar and use it as a salad dressing, but try to have a tablespoon each day.
- 8. Foods that are rich in sulphur content are also important to collagen production. Among these are green and black olives, fresh cucumbers, and fresh stalks of celery. Working in conjunction with the sculpture, vegetables that are rich in Vitamin A also aid in keeping collagen levels high. Try adding raw carrots, fresh cantaloupe and baked sweet potatoes to the diet for an extra boost.
- 9. Turkey contains a vital skin-friendly protein called carnosine that slows down a process in the skin called cross-linking. When this happens, fibers grow into the collagen of the skin making it stiff and inelastic. This then stops it snapping back when you do things like smile, laugh or frown – and this is what causes smile lines or crow’s feet. Eat turkey two to three times a week.
- 10. Manuka Honey is a special honey from New Zealand with unique healing properties. It has been used in skin care for centuries by the Maori people of New Zealand and it’s easy to understand why. When used topically, Active Manuka Honey can restore and rejuvenate your skin. It supports the skin cell renewal process and assists in the formation of stronger collagen protein. As an added benefit, active manuka honey is rich in antioxidants and helps to reduce blemishes.
11. Avocado Oil If you want to know how to naturally produce collagen, you need to use face masks or creams that contain avocado oil. Avocado oil is deeply hydrating and highly compatible with the natural oils in your skin. Avocado oil is high in plant steroids, which help to reduce blemishes and age spots. It also helps to regenerate and rejuvenate skin damaged by free radicals. Avocado oil is important because it is scientifically proven to stimulate collagen production and it increases the proportion of soluble collagen in the dermis of your skin. And don’t forget to include fresh avocado’s into your diet to get the full benefit.
One of the key points to keep in mind is that it is possible to provide everything your body needs to produce collagen by eating a balanced diet. By including some of the foods mentioned here, you will soon begin to see a difference in the quality of your skin tone, as well as have an improved sense of overall health. So toss those “collagen” creams out and start shopping for foods that will actually help you re-grow the collagen you have lost!
referenced from Health Central