Given the abundance of showy (and costly) collagen supplements on the market today, you may be surprised to learn that there is a broad variety of collagen-rich meals and foods rich in nutrients known to stimulate collagen synthesis that are already in your kitchen.
You don't have to spend money on fashionable collagen products when you can receive the same collagen advantages organically by making a fast, well-informed trip to the grocery.
To put it simply, collagen is the material that binds the body together. This structural protein is the most prevalent protein in the human body and acts as a building block for your bones, teeth, muscles, skin, joints, and connective tissues. It enhances the look of smooth, undimpled skin as well as the strength of our bones and muscles.
The collagen diet is an eating plan that limits your intake of sugar and processed carbohydrates while increasing your intake of collagen-rich foods to keep you looking young, active, and beautiful.
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The following are the most common sources of collagen:
1. Beef bone broth
Most people are probably most familiar with the popular bone broth when it comes to collagen-rich diets. Bone broth is the greatest way to get collagen without using pills. It is made by boiling animal bones in liquid and vinegar for 12 to 24 hours to extract the collagen from the animal's connective tissue. Animal bones are also a naturally occurring source of collagen-rich gelatin.
2. a chicken
There is a reason why many collagen supplements are derived from chicken. Proteins are abundant in everyone's favorite white meat. If you've ever sliced up a whole chicken, you've probably noticed how much connective tissue it includes. Because of this tissue, chicken is a rich source of dietary collagen.
Amino acids, which are the building blocks of collagen, account for more than 60% of spirulina's makeup. As a result, fresh and saltwater blue-green microalgae are a great source of collagen. Spirulina in topical skin treatments enhanced cell viability and assisted wound healing, according to researchers.
4. egg whites.
Collagen is found naturally in egg shells and whites. Egg whites contain a total of 18 amino acids, including all nine essential amino acids. More precisely, the collagen present in egg whites comprises glucosamine sulfate, chondroitin sulfate, hyaluronic acid, and a number of other amino acids necessary for collagen formation.
Because fish and shellfish, like other animals, contain collagen-rich bones and ligaments, they are a natural supply of collagen. Fish collagen is up to 1.5 times more efficient in the body than other protein sources. Because it is more easily absorbed, fish collagen is regarded as one of the finest sources of collagen (and thus enters the bloodstream more quickly).
6. Food with citrus.
Vitamin C is required for the synthesis of pro-collagen, the body's precursor to collagen. As a result, getting enough vitamin C into our bodies is crucial.
7. Tropical fruits.
Tropical fruits with high levels of vitamin C include mango, kiwi, pineapple, and guava. Guava also has a trace of zinc, which is a cofactor in the formation of collagen.
8. Green veggies.
As we all know, leafy greens are an essential element of a healthy diet. Chlorophyll, an antioxidant present in spinach, kale, Swiss chard, and other salad greens, gives them their color. Several studies have shown that eating chlorophyll increases the precursor to collagen in the skin.
High-collagen animal or plant meals, as well as vitamin and mineral-rich fruits and vegetables, are fantastic strategies to support your body's collagen production. A protein-rich diet, whether from plant or animal sources, can help supply these important amino acids.