The level of natural collagen production in the body starts decreasing after the age of 20 or 25. It is impossible to check the levels of this vital protein in the body but signs of its deficiency are clearly visible: skin changes (facial lines, wrinkles, dry skin), weakened muscles, joint pain due to cartilage wear, decreased flexibility of tendons, problems with the digestive system occur due to mucosal thinning. So what can you do when your body triggers the alarm due to collagen deficiency? First, change your diet.
How to provide your body with sufficient collagen?
Collagen production is suppressed by harmful habits such as alcohol consumption, smoking, lack of exercise, and poor diet. In order to avoid problems caused by collagen deficiency, you can provide your body with it by consuming Collagen36. In addition, you can help your body boost its own collagen production by choosing the right nutrition.
The most well-known source of collagen is bone broth, made from beef bones; fish soup is similarly effective. Other foods do not provide collagen directly, but some do provide ingredients that promote and help the formation of collagen, prevent damage to healthy collagen cells, slow down their decay, etc.
Vitamins
By consuming foods rich in vitamins A, C and E, you help the body produce collagen:
- Vitamin A – important for skin and collagen regeneration, which makes skin more youthful, firmer, radiant, and boosts its elasticity. Foods high in vitamin A include veal liver, spinach, broccoli (cooked), carrots (cooked), red peppers, tomatoes, apricots, goat cheese, sweet potatoes, and mango.
- Vitamin C – assists the amino acids glycine and proline in the collagen synthesis by forming the third amino acid, hydroxylysine. A worn-out symbol of high vitamin C content is lemon but there are also kiwi, black currant, parsley, oranges, peppers, cauliflower, spinach, cabbage, strawberries and Brussels sprouts.
- Vitamin E – an important antioxidant that protects cells from free radical damage and, in addition to vitamin C, significantly promotes collagen production in the body. Food rich in vitamin E are some oils (sunflower, wheat germ, olive), seeds (peanuts, pine nuts, pumpkin seeds, almonds), avocados, salmon, and green leafy vegetables.
Minerals
Minerals also play an important role in providing the right conditions for collagen formation. Zinc, copper, and sulfur are among the most vital.
- Zinc – is involved in bone and collagen formation, and inhibits the breakdown of collagen cells in vascular granulation tissue. Zinc is found in cashew nuts, cocoa, pumpkin seeds, oysters, lentils, buckwheat, and chickpeas.
- Copper – ensures proper formation or healthy completion of collagen synthesis. Copper-rich foods include spirulina, dark chocolate, almonds, lobster, and veal liver.
- Sulfur – an extremely important mineral that improves collagen synthesis and maintains healthy joints, bones, and skin. For sufficient sulfur intake, eat eggs, garlic, hazelnuts, mustard, asparagus, soy, legumes, and black radish.
Is just food enough?
In order to consume enough ingredients for natural collagen production and regeneration, one should consume a variety of foods in sufficient quantities and the body should absorb and use nutrients to the max. Since this is not always possible, it is sensible to use nutritional supplements to provide your body with collagen in the form that is most easily absorbed – Collagen36 is a great choice. Opt for a varied diet, add the recommended daily dosage of Collegen36, and take care of healthy bones, joints, skin, hair, and nails.