Every spring I notice that my skin looks drier. In most cases I think it’s caused by factors like cold weather (especially this winter 2021 in Texas), low moisture in the air because of home heaters, more hot showers and less hydration. (I am guilty that I prefer hot coffee vs cold water in the morning). Another factor is that I am not getting younger and aging, unfortunately, causes loss of skin elasticity. So, I started to do some research in internet hoping to find what skin products, vitamins and foods can improve my skin condition before upcoming summer. Here is what I found out.
Loss of skin elasticity is a natural part of aging process. Skin elasticity is skin’s ability to stretch and snap back to its original shape. Loss of skin elasticity is known as elastosis. Elastosis causes skin to look saggy, crinkled, or leathery.
Why does skin elasticity change?
Skin is the body’s largest organ. It’s also your shield against the elements. As people age, their skin naturally starts show effects of time. In addition to loosing collagen, skin also starts to lose elastin, a protein which provides skin with the ability to stretch and snap back. Decreases in collagen may also lead to stiffer and less flexible tendons and ligaments, weaking muscles, joint pain, osteoarthritis. Low collagen may reduce hair growth and contribute to hair thinning. Not only aging, but also excessive weight loss, poor nutrition, sun exposure and smoking can cause elastosis.
Can we improve or restore skin elasticity?
You can naturally increase your body’s collagen synthesis by consuming two different types of foods:
- Foods that are natural source of collagen.
- Foods that contain nutrients known to promote collagen production.
“Why don’t I just take some collagen supplements?” you may think. As with any supplement, there is very limited research on whether or not we actually absorb these nutrients. On the other hand, nutrients in food are much more bioavailable to us. Eating whole foods versus collagen supplements will allow you to intake more nutrients rather than limiting your intake to only collagen. And more, you never know what side effects any supplement may have.
How many collagen-rich foods should I eat to increase collagen production?
While collagen can clearly have a positive impact on your body, experts have not determined the exact amount you should be eating of each nutrient that increases collagen formation within the body.
“The best recommendation to ensure you are allowing your body to have enough collagen production to stay healthy and strong and consume the recommended daily recommended amount of vitamins C, Zinc, Copper, along with consuming a well-balanced diet and plenty of water.”
What are naturally collagen-rich foods?
The most common food sources of collagen are:
- Meat
- Fish with skin
- Eggs
- Bone broth
1. Meat
All types of meat, including beef and chicken, are natural source of collagen. Meat, that include bone or connective tissue (such as a ribeye steak or chicken wings) are especially rich in collagen.
2. Fish
According to the research, fish collagen is absorbed 1.5 times more efficiently into the body and it is one of the best sources of collagen. Future more, fish skin is loaded with collagen.
3. Eggs
Collagen is naturally found in the shells and whites of the eggs. Eggshells also are great source of calcium and may benefit joint health and reduce risk of osteoporosis. But before you add egg shelf in your nutrition, make sure to boil egg before you eat and grind eggshell into the powder.
4. Bone Brooth
Bone broth, made by simmering animal bones with liquid and some vinegar over 12-24 hours, is a popular option for obtaining collagen without supplements. Animal bones are also a natural source of gelatin, which is packed with collagen.
Which foods increase collagen production?
Protein, along with foods rich in vitamin C, Zinc and Copper will provide your body with the “tools” needed to boost collagen production.
These 5 foods will help your body to make its own collagen.
1. Citrus Fruits, like oranges, grapefruits, mandarins and ets, are great sources of vitamin C.
2.Nuts and Seeds are natural sources of Zinc and Cooper.
3.Leafy Green Vegetables, such as kale and spinach, are high in vitamin C, Zinc and cooper.
4.Bell Peppers are great sources of vitamin C. Also, spicy plant-based food increases the stability of collagen fibers in tendons.
5.Oysters are the richest source of zinc and good source of cooper. (2 oysters will meet your daily value)
Now, make sure you add these foods in your grocery list and add it in your nutrition.
See you soon with healthier and younger looking skin!