10 Collagen-boosting foods for glowing skin
[Diet](http://Diet plays a very important role in the appearance and youthfulness of your skin. And, that all comes down to 'collagen'.) plays a very important role in the appearance and youthfulness of your skin. And, that all comes down to ‘collagen’.
Consider collagen as the building blocks of your skin. It is the protein that repairs, renews and regenerates cells. It provides structure and strength to pretty much everything holding you up currently – bones, skin and muscles . As we age, collagen production slows down. As a result, the skin regeneration cycle becomes sluggish and translates into fine lines, wrinkles and saggy skin. This is precisely the reason why your skin appears loose and dull with age.
The most effective way to deal with this is to furnish your body with collagen-boosting foods. There are three amino acids important for collagen synthesis: proline, lysine, and glycine. Collagen-boosting supplements are becoming very popular nowadays. But, it’s always good to get the supply of essential nutrients from your food first.
1. Citrus fruits
Vitamin C plays a major role in the production of pro-collagenTrusted Source, the body’s precursor to collagen. Therefore, getting enough vitamin C is critical. As you probably know, citrus fruits like oranges, grapefruit, lemons, and limes are full of this nutrient.
Try a broiled grapefruit for breakfast, or add orange segments to a salad.
Another hidden source of vitamin C, one medium tomato can provide up to almost 30 percent of this important nutrient for collagen. Tomatoes also boast large amounts of lycopene, a powerful antioxidant for skin support.
3. Bell peppers
While you’re adding tomatoes to a salad or sandwich, toss in some red bell peppers, too. These high-vitamin C veggies contain capsaicin, an anti-inflammatory compound that may combat signs of aging.
Next time you pick from an assortment of dry fruits, go for cashews. These filling nuts contain zinc and copper, both of which boost the body’s ability to create collagen.
Beans are a high-protein food that often contain the amino acids necessary for collagen synthesis. Plus, many of them are rich in copper, another nutrient necessary for collagen production.
6. Leafy Greens
Apart from being health-promoting, green leafy vegetables also have the ability to add to your aesthetics. Spinach, kale and other salad greens get their color from chlorophyll, known for its antioxidant properties.
Some studies have shown that consuming chlorophyll increases the precursor to collagen in the skin.
7. Tropical Fruits
Rounding out the list of fruits rich in vitamin C are tropical fruits like mango, kiwi, pineapple, and guava. Guava also boasts a small amount of zinc, another co-factor for collagen production.
Though citrus tends to get all the glory for its vitamin C content, berries are another excellent source. Ounce for ounce, strawberries actually provide more vitamin C than oranges. Raspberries, blueberries, and blackberries offer a hefty dose, too.
Furthermore, berries are high in antioxidants, which protect the skin from damage.
9. Egg Whites
Although eggs don’t contain connective tissues like many other animal products, egg whites do have large amounts of proline, one of the amino acids necessary for collagen production.
10. Sweet Potato
The bright orange color of sweet potatoes comes from its high levels of beta-carotene, aka vitamin A, which is an essential nutrient for collagen creation in your body.