When faced with making decisions about what skin care products to purchase, many people turn to anti-wrinkle creams containing collagen and elastin. But which products are best and actually work to keep your skin looking young and healthy? Can a healthy diet provide collagen supplements?
Collagen is a protein in the skin that provides elasticity, resilience and strength. Qualities of youthful skin have the appearance of being shiny and smooth. As collagen production declines naturally with age, skin weakens and fine lines or wrinkles occur. Stimulating collagen in your skin may be found simply by eating the right foods.
Collagen Supplements Through Nutrition
To increase collagen I recommend trying these healthy food options:
Soy products - The presence of genisten in soy gives the skin collagen production qualities, helping to block enzymes that can break down and age skin. Most soy products are helpful.
Dark green vegetables - Eating four ounces of kale, or two ounces of spinach, contains 10 mg of the protein packed antioxidant lutein. According to a French research study, reports have been made on boosts in skin hydration and elasticity.
Vitamin C - Fruits and vegetables are natural sources of collagen production. Try to include citrus fruits like oranges, lemons and strawberries into your daily diet.
Beans - Help your body produce a vital anti-aging substance called hyaluronic acid. Consume at least two tablespoons of beans each day.Consider eating black beans or lentils.
Red fruits and vegetables - Red bell peppers, beets and tomatoes are excellent sources to increase the collagen content of foods in the diet. Their presence of lycopenes act as powerful antioxidants, which in turn increases collagen production.
Additionally, consider fresh tomatoes in your diet. Research from Dr. Ronald Watson at the University of Arizona has found that the antioxidants in red, yellow and orange foods build up under the skin creating extra UV protection. "The effect is so strong that eating six portions a day for about two months will build a natural barrier equivalent to a factor four sunscreen."
Prunes and blueberries - Prunes are the fruit containing the absolute highest level of antioxidants. Eat five to six prunes, or a handful of blueberries every day, to get a great health boost.
Omega 3 Acids - These help to create a positive environment for collagen production. Salmon and tuna are excellent sources of omega fatty acids. Nuts such as cashews, pecans, almonds and Brazil nuts contain healthy amounts as well. Flaxseedis another major source of omega-3.
Skin cells are surrounded by a fatty layer made from this and other fats so the higher your omega-3 intake… the stronger that layer is… and the plumper your skin cells are –thiscan help to disguise fine lines and wrinkles.
Turkey - Contains the protein carnosin, which slows down a process in the skin called cross-linking. When this happens, skin fibers become stiff and inelastic – limiting your skin on your face from “snapping” back when you smile, laugh or frown. This is what causes smile lines or crows feet. Consider eating turkey two to three times a week.
Chocolate - In studies in Germany, it was found that after drinking a cocoa-packed drink, blood flow to the skin was boosted (meaning it gets higher levels of nutrients and moisture). The study suggested this also helped to protect against UV damage - the number one skin ager. Dark chocolate contains more cocoa and antioxidants than light chocolate.
Manuka Honey - Honey from New Zealand with unique healing properties. The Maori people of New Zealand have used Manuka honey in skin care for centuries. When used topically, it can restore and rejuvenate your skin by supporting the skin cell renewal process. This may help in the formation of stronger collagen protein. It is also rich in antioxidants and helps to reduce blemishes.
Rose Hips - One of the plants extract that can present a rich source of collagen is rose hips. They contain a high level of vitamin C, which is good for the production of collagen.
Avocado Oil - Avocado oil is deeply hydrating and highly compatible with the natural oils in your skin. Avocado oil is high in plant steroids, which help to reduce blemishes and aging spots. Avocado oil is important because many studies have demonstrated it stimulates collagen production and increases the proportion of soluble collagen in the dermis of your skin.
Collagen Supplements
One of the key points to keep in mind is that it is possible to provide everything your body needs to produce collagen by eating a balanced diet. By including some of the foods mentioned here, you will soon begin to see a difference in the quality of your skin tone, as well as have an improved sense of overall health.
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