Foods Containing Collagen for Skin

What's the secret to youthful skin? Collagen. This protein is the connective tissue that provides support and firmness to body tissues, most notably the skin. As we age collagen production slows, resulting in less firmness. Reducing collagen breakdown and increasing its supply is key for wrinkle reduction. In addition to using anti-wrinkle creams, a diet rich in collagen-containing foods can help your cause.

Significance

Collagen gives your skin its smooth texture and elasticity. There are other factors than age that can retard collagen production: smoking and sun exposure are the worst culprits. Since collagen is too dense to be absorbed into the skin in creams unless it undergoes extensive chemical restructuring, your best bet is to eat plenty of foods that promote production of this important protein. By incorporating certain foods into your diet you can increase collagen production and bring that youthful look back to your skin.

Types

Several types of food can aid in increasing collagen production. Soy products, dark green vegetables, beans, red fruits and vegetables, vitamin C, prunes, omega acids, flaxseed, turkey, dark chocolate, rose hips and avocado oil can all help promote collagen production.

Luckily, all of these foods are part of a healthy, low-fat diet (even the chocolate) and can be incorporated into every meal and snack you eat. Enjoy soy milk with your breakfast, a large salad with chunks of turkey and avocado for lunch, and omega-containing fish for dinner; snack on dark chocolate with a cocoa content of 65 percent or higher and take supplements containing rose hips.

Benefits

All of these foods contain powerful collagen-boosting substances like genistein, lutein, hyaluronic acid, lycopene, antioxidants, carnosine and plant steroids. These natural chemicals support the skin renewal process, rejuvenate skin damaged by free radicals and create a hospitable environment for collagen production.

Soy foods, such as soy milk, soy cheese, edamame and tofu, can help block the enzymes that break down and age skin. Leafy greens like spinach and kale boost skin hydration and elasticity, as does the carnosine in turkey. Beans help your body produce the powerful anti-aging agent hyaluronic acid, and the lycopenes in red fruits and vegetables are powerful antioxidants.

Misconceptions

There are many expensive cosmetic anti-wrinkle creams on the market containing collagen. Unfortunately, there is no evidence such treatments do anything to boost collagen levels in the skin. In fact, the chemical makeup of collagen makes it too large to be absorbed into the skin when applied topically. Such products may be adequate moisturizers, but to stimulate collagen production you should work from the inside out, starting with your diet.

Prevention/Solution

The foods listed above do double-duty keeping your body healthy and your skin young-looking. To make these foods even more effective, don't smoke, always wear sunscreen, use a quality moisturizer and eat a healthy diet.

References

• Mayo Clinic: Facial fillers for wrinkles
• How to increase collagen by eating the right foods