Several high-protein foods are believed to nurture collagen production because they contain the amino acids that make collagen—glycine, proline, and hydroxyproline. [6] These include fish, poultry, meat, eggs, dairy, legumes, and soy.
Which Fruits Have The Most Collagen? Citrus fruits like oranges, lemons, limes, and grapefruit are known for being foods high in collagen-producing properties.
Avocados are rich in vitamins C & E, folate, and copper which increase collagen production. They're also full of biotin which is well documented for its skin regenerative benefits.
Bone broth
Dr. Bradley says her favorite collagen-boosting brew is bone broth. Bone broth draws collagen out of beef, chicken or fish bones, leaving a flavorful liquid that you can drink straight up or use in other dishes.
Bananas are not a source of collagen, but they can still be beneficial for collagen production when paired with the right foods. How does this work? Well, bananas are a decent source of vitamin C, which is essential for collagen production.
Protein-rich foods will supply the amino acids your body needs to produce collagen. It also gets some help from other nutrients, like vitamin C, zinc, and copper. (3) To maximize collagen production, eat a varied diet filled with whole foods like fruits, vegetables, whole grains, beans, lean meats, seafood, and nuts.
Refined Carbs
Crackers, cookies, cereal, pasta, bread and baked goods contain sugar and chemicals that are damaging to collagen molecules, thereby diminishing the quality of the tissue, and can erode the quantity of your collagen as well.
These results suggest that egg yolk contains collagen, that the collagen in egg can be measured using FT-NIR, and that the collagen content of egg yolk can be increased by feeding dietary WCV diets.
Collagen is a protein that serves as one of the main building blocks for your bones, skin, hair, muscles, tendons, and ligaments. "Collagen is what keeps our skin from sagging, giving us that plump, youthful look," says dermatologist Dr. Ohara Aivaz.
Zinc. Zinc, a cofactor in the production of collagen, plays a vital role in collagen synthesis. This mineral is essential to cell repair and helps protect collagen in the body from damage. Zinc deficiency can reduce the amount of collagen produced, therefore getting adequate amounts is important!
d) Nuts and Seeds
Nuts and seeds like pumpkin seeds, cashews, almonds and sesame seeds are rich sources of zinc and copper that promote collagen synthesis in the body [13] [14].
In fact, some research finds that consuming 10 to 15 grams of collagen along with small quantities of vitamin C (about 50 mg, the amount in an orange) around workouts can double collagen production in the joints.
Studies have even found that Granny Smith and Red Delicious apples are particularly protective for the skin because they contain high levels of both collagen and elastin.
After 12 weeks of taking a supplement with hydrolyzed collagen, hyaluronic acid, vitamins, and minerals, patients in this study experienced improved skin firmness and hydration, as well as a lessened appearance of wrinkles. Collagen can help to reverse signs of skin aging by boosting elasticity in the skin.
So caffeine is a collagen killer and we should steer clear? Not exactly. "It's worth remembering that coffee doesn't destroy collagen, it inhibits its production," says nutritional therapist at the Pulse Light Clinic, Lisa Borg.