Surprisingly diet has a major role to play in maintaining skin health. Youthful skin is all that we wish for. Collagen - a protein that is an important structural component of skin is responsible for skin’s suppleness and elasticity as well. As we age, signs of ageing start appearing like fine lines, wrinkles, and skin thinning. This is because of the collagen loss that happens with time. Though there are synthetic forms of collagen available in the market still a dermatologist would recommend to consume natural collagen supplements in form of food sources as they are better used by the body as compared to synthetic ones. Certain food sources are rich in collagen components that can be readily used by the body. Here is a list of food items that can readily help the body to make new collagen and protect it from damage and breakdown as well:
1. Citrus Fruits: We all know citrus fruits are rich in vitamin C, but most people are not aware that vitamin C has a role to play in pro-collagen production. Pro-collagen is a precursor to collagen. Thus, adding grapefruits, oranges, lemons to the diet help in collagen production in the body.
2. Berries: These are another rich source of vitamin C. Blueberries, raspberries, and strawberries provide a hefty dose of vitamin C that helps increase collagen production in the body. They are also rich in antioxidants that protect skin from sun damage and reduce free radical damage.
3. Tropical Fruits: Tropical fruits like kiwi, guava, mango are not only rich in vitamin C but have a surge of zinc which is a cofactor of collagen production.
4. Garlic: Sulfur in garlic does little more benefit to the body than just adding flavor to the dishes. It helps boost collagen synthesis and also prevent damage and breakdown of collagen.
5. Green Leafy Vegetables: Chlorophyll that gives the green colour to the green leafy vegetables is a miracle ingredient that has antioxidant properties and is a precursor in collagen production in the skin.
6. Beans: This high protein food item has those essential amino acids that help in collagen synthesis in the body. Plus the copper content in them also helps in collagen production.
7. Cashew: This helps to boost the body’s ability to make more collagen with the help of copper and zinc ingredients present in it. So, grab a handful of cashews daily to prevent ageing and delay its signs.
8. Tomatoes: Lycopene not only gives the vibrant red colour to tomatoes but is also a powerful antioxidant that acts as a free radical scavenger and helps reduce the breakdown of collagen. Moreover, it also helps to produce more collagen in the body.
9. Bell Peppers: The colourful bell peppers - yellow and red - contain antioxidants and an anti-inflammatory compound called capsaicin that combats signs of ageing by preventing collagen damage.
10. Bone Broth: Bone broth is made by simmering bones of animals in water which is supposed to extract collagen, calcium, magnesium, amino acid, phosphorous and many other micronutrients. This helps in providing ready collagen and nutrients to the body.
11. Chicken: Ever thought why most of the collagen supplements are derived from chicken? Because it has an ample amount of collagen in them. The connective tissue of chicken is rich in collagen and provides ready to use collagen to the body when consumed.
12. Fish and Shellfish: they both are rich in bones, ligaments and connective tissue just like other non-vegetarian sources. Marine collagen is more easily absorbed than other sources. Fish skin is a rich source of collagen peptides as well.
13. Egg Whites: Eggs also contain some amount of connective tissue in them like other animal sources. An egg is rich in proline which is a precursor amino acid for collagen production by the body.
Dermatologists also suggest avoiding high glycemic index food items and refined carbs that can breakdown collagen and accelerate the ageing process. Keeping a check on the diet is more important as at times stomach acid can also breakdown these collagen proteins and prevent them from reaching the skin. Always seek advice from a dermatologist to ensure collagen-rich supplements and food items are added to the daily diet to ensure collagen production and reduced damage of the same to delay ageing.
Keep Healthy! Keep Young!