How to increase collagen naturally
Collagen is the most common protein in our bodies. It is found in muscles, bones, skin, blood vessels, the digestive system, and tendons. This protein helps to give our skin strength and elasticity, along with replacing dead skin cells. When it comes to our joints and tendons, it is the simplest term "glue" that helps hold the body together.
Our body's collagen production slows down as we age. We see signs of aging, such as wrinkles, sagging skin, and joint pain due to weaker or reduced cartilage. Other lifestyle factors - such as eating a diet high in sugar, smoking, too much animal protein, saturated fat, and large amounts of sun exposure - also help to deplete collagen levels.
It has been shown that collagen-related diseases most often occur through a combination of, among other things, poor intake of collagen-rich foods, nutritional deficiencies, and digestive problems that affect the production (synthesis) of collagen.
First, do we need to take collagen as a supplement?
My answer, no! do not be lazy, everything we need is in nature, so eat what you can find in nature, something I always mention to my clients.
Simplest formulated
The best we can do is support our bodies in producing their own collagen. For that, you need antioxidants, the right vitamin B12, and sulfur that are naturally found in vegetables, as well as zinc, magnesium, calcium, and silica found in foods and supplements.
Research shows that consuming a diet rich in antioxidants can keep free radicals at bay and protect collagen in the body. An anti-inflammatory diet contains a variety of healthy foods containing vitamin C and many other collagen factors - substances that strengthen the body's ability to absorb and use the collagen you get in your diet. If you are interested in doing everything you can to preserve and promote this important tissue, the best way is to supplement your collagen-rich diet with collagen-enhancing foods, herbs, and spices that protect your cartilage, skin, tendons, and ligaments and avoid the worst. Foods for collagen production. Read more about this below.
Collagen is not something you need to take as a supplement!
That said, you do not need to take supplements for this. Just eat what nature has given us, fruits and vegetables!
Eat lots of this:
🥦 Vegetables
Spinach, cabbage, and eggplant are especially collagen-rich vegetables. In addition, garlic, celery, green and black olives, onions, cucumbers, banana have a high sulfur content that stimulates collagen production.
Dark leafy vegetables are fantastic sources of vitamins C, E, and A, including the minerals zinc, manganese, and copper - all of which support collagen production. Broccoli, Brussels sprouts, celery, beets, asparagus, and cauliflower are also collagen-protective. Other anti-inflammatory vegetables include carrots, butternut squash, sweet potatoes, tomatoes, and peppers.
🍎 Fruit
Vitamin C plays an important role in the production of pro-collagen, the body's precursor to collagen. Therefore, it is important to get enough vitamin C. As you probably know, citrus fruits such as oranges, grapefruits, lemons, and limes are full of this nutrient. Eat it every day.
Red apples, strawberries, beets, cherries, red peppers, and other red fruits contain lycopene, a substance that, in addition to being an antioxidant, also helps increase collagen production.
Among the most effective anti-inflammatory polyphenols (herbal nutrients with antioxidant activity) are anthocyanins, which give blueberries, strawberries, raspberries, and blackberries their lovely red, blue, and purple shades. One study showed that after eating 375 grams of blueberries, people had lower levels of oxidative stress markers and higher anti-inflammatory cytokines in their blood.
Also, cranberries, acai, maqui, and goji berries have sky-high ORAC scores (a way of valuing antioxidants in foods), which means they are particularly good at absorbing and eliminating free radicals. After drinking 5 percent goji juice, one study showed that mice had higher levels of protective antioxidants in the skin - and significantly less inflammatory swelling - after exposure to the sun.
🌿 Herbs and spices
The herbs and spices that should be part of your collagen-enhancing, anti-inflammatory diet include turmeric, ginger, cloves, cinnamon, rosemary, parsley, thyme, sage, oregano, cayenne, black pepper, basil, and mint. They contain all the flavonoids that are involved in a healthy inflammatory response and cell renewal.
A study published in the Journal of Agricultural and Food Chemistry found that cloves and cinnamon sticks are the most potent antioxidants of the 26 herbs and spices examined.
Aloe vera stimulates the cells that produce collagen. For example, you can drink or eat aloe vera or use a plant and finely chop parts of the leaves and sprinkle over the food.
🍄🟫 Fungi and adaptogenic herbs
Complementary herbs and mushrooms can help minimize inflammation. Ashwagandha, an "adaptogenic" herb, for example, can help imbalances in the body and reduce the effects of stress and free radicals. A study published in the Journal of Complementary and Integrative Medicine showed that ashwagandha showed antioxidant activity and reduced inflammation in rats with arthritis - effects comparable to certain drugs.
Other adaptogenic herbs used by ancient healthcare systems such as Ayurveda and traditional Chinese medicine include Asian and American ginseng, astragalus, and Rhodiola.
Similarly, various fungi have antioxidant properties, and studies show that they can offer protection against collagen degradation and promote collagen synthesis, especially in wound healing. Fungi that are good for collagen production include cauliflower mushrooms (Sparassis crispa), Portobello), reishi, and white oyster mushrooms.
Avoid these foods that destroy collagen:
Just as there are foods that can protect and enhance your collagen levels, there are foods that reduce collagen production. To preserve this valuable tissue, avoid these collagen-destroying foods:
1. Sugar and refined carbohydrates
Biscuits, cakes, cereals, pasta, bread, and pastries contain sugars and chemicals that damage collagen molecules, which reduce the quality of the tissue and can also erode the amount of collagen.
Sugar is the enemy of collagen and creates end products such as glycation, also known as glycotoxins, which create free radicals and inflammation. Sugar thus damages collagen by attacking the proteins in the skin, which are collagen and elastin (the fiber that gives the skin elasticity). The skin then becomes wrinkled and lifeless. Inflammation then, in turn, produces enzymes that break down collagen and elastin.
2. Fried and deep-fried food
Fried and fried foods create inflammation, which creates an internal environment that risks collagen.
3. Processed meat
Hot dogs, pepperoni, salami, and other processed meats are packed with nitrates and other chemicals that can lead to inflammation. Avoid them at all costs!
4. Caffeine
There is an enzyme that is produced in our skin called prolidase. Prolidase helps with collagen synthesis. Unfortunately, caffeine inhibits this enzyme and harms the body's ability to produce collagen.
5. Smoking
Smokers are almost five times more likely to be wrinkled than non-smokers, and the reason is that smoking creates collagen-destroying enzymes, reduces collagen production, and makes you look older.
Supplements that I recommend to improve the skin
Do as I do! Turn to silica. It is an important beauty mineral that helps heal fragile bones, teeth, hair, and nails. It is also known for its anti-aging properties due to its ability to help form collagen and repair damaged or loose skin along with a natural diet.
Many foods are high in silica and should be ingested daily. These foods include melons, cucumbers, artichokes, asparagus, dandelion, and leafy vegetables.
There are also wonderful herbs that offer rich sources of silica, including nettles, oatmeal, and rosehips. Of the herbs, nettles are a particularly potent source of silica and can be enjoyed as a daily tea or taken as a supplement. Personally, I always add nettle powder to my smoothie every day :)
I also drink tea on Horsetail every day! Horsetail is a valuable medicinal plant with its rich content of silica and other important minerals. In the absence of minerals, horsetail can make lifeless hair shiny and vibrant again. As a natural medicine, it strengthens general weakness, anemia and increases the body's ability to absorb calcium. Silica is also an essential substance for both the brain and sexual life and gives the body greater resilience, endurance, and energy.
References:
https://pubmed.ncbi.nlm.nih.gov/22111516/
https://pubmed.ncbi.nlm.nih.gov/20354657/
https://pubmed.ncbi.nlm.nih.gov/16190627/
https://pubmed.ncbi.nlm.nih.gov/25803089/