Updated: Oct 10
Collagen-building foods and supplements
When the body is deficient in essential nutrients, it will allocate them to the heart, lungs, and brain over the skin. The skin is not considered a critical organ for survival; therefore, the body will take nutrients away from the skin when it is required elsewhere.
It will redirect those nutrients to support other bodily functions and, more importantly, processes. Various skin issues result from a lack of nutrients, including dryness, dullness, and premature aging. When someone is sick, their skin usually looks terrible.
Therefore, it is crucial to maintain a well-balanced diet that includes all the essential nutrients the body needs to function correctly, including those that support skin health and vital organ function.
Collagen is a protein essential for maintaining the health and structure of many tissues in the body, including the skin, bones, tendons, and ligaments. While it is not necessarily anti-aging, maintaining healthy levels of collagen in the body can help slow down some visible signs of aging and support overall health and wellness. The body has 28 forms of collagen. The primary forms are Type 1 and Type 2.
Several foods can help to support collagen production and rebuild collagen in the body.
Type 1 collagen is in (90 % of body)
Marine Collagen: Fatty fish such as Salmon, tuna and mackerel are rich in omega 3, which is anti-inflammatory. This form of collagen supports healthy joints, skin, hair and nails.
Chicken bones, bovine, or beef collagen are predominantly Type II collagen, which is excellent for joints/cartilage. It’s also crucial for the immune system and digestive support, especially for healing and sealing the gut lining. Type II collagen is a naturally occurring protein in the body’s hyaline and articular cartilage.
Astaxanthin, derived from marine algae and found in krill oil.
Omega 3s of walnuts, almonds, flax seeds, chia seeds or pine nuts can help reduce joint and connective tissue inflammation. For vegans there is an algae-based omega 3.
Brassica Vegetables like mustard greens, arugula, kale and purple cabbage, broccoli, cauliflower and Brussels sprouts are anti-inflammatory.
Berries and Apples are anti-inflammatory fruit.
Pineapple stem and core contain high concentrations of the enzyme bromelain, which breaks down protein and reduces joint pain caused by osteoarthritis and rheumatoid arthritis.
Grapes contain Resveratrol proanthocyanins, which are helpful for arthritis.
Pomegranates are rich in tannins, which can fight inflammation.
Olive oil contains oleocanthal and Omega-3, which are both anti-inflammatory.
Lentils and Beans have antioxidant and anti-inflammatory compounds, fibre and protein.
Garlic, onions, ginger and turmeric have anti-inflammatory properties.
High-fibre whole grains help produce fatty acids that counteract inflammation—Quinoa, farro, bulgur, whole wheat, whole oats, barley rye, etc.
The Arthritis Foundation provides a detailed list of grains recommended for people with arthritis.
Cocoa, the main ingredient in chocolate, contains antioxidants that can counteract genetic predisposition to insulin resistance and inflammation.
Green Tea can reduce inflammation.
Bone Broth contains glucosamine, chondroitin and amino acids (proline and glycine), which help maintain healthy joints. All gelatin-like substance from cooking bones mimics collagen that occurs naturally in our joints, tendons and ligaments.
Unflavored vegetarian gelatin substitutes come from vegetable gums and seaweed extracts for vegans and vegetarians.
The eggshell membrane contains type I, V, and X collagen. Whether you take a supplement (NEM) or bring it right from the eggshell membrane, it helps restore joint tissues to effectively address the cause of joint pain rather than masking it.
Hydrolyzed collagen: hydrolysis breaks collagen into smaller fragments or peptides. The absorption and utilization of collagen peptides depend on various factors, including the size and structure of the peptides, the presence of other nutrients or substances in the digestive tract, and the individual’s overall digestive health. While hydrolyzed collagen may not be absorbed as well as intact collagen, it can still benefit the body. Choosing a high-quality product from a reputable manufacturer and speaking with a healthcare professional to determine if it is right for you is essential.
Bone Broth and eggshell membrane (NEM) have intact collagen.
1. Vitamin C: This nutrient is essential for collagen synthesis.
2. Vitamin A: (carotenoids) This nutrient is vital for skin health and collagen synthesis.
3. Zinc: This mineral is necessary for collagen synthesis.
4. Copper: production of collagen and elastin.
5. Proline and glycine: These are two amino acids that are important for collagen synthesis. Foods rich in these amino acids include bone broth, gelatin, and collagen supplements.
6. Vitamin E: This antioxidant helps protect collagen from damage.
An option for Vegans: Affiliate
An option for Vegans: Affiliate
When we apply skin care products topically, the active ingredients can penetrate the skin and be absorbed into the bloodstream, providing benefits beyond the skin’s surface.
Overall, while obtaining essential nutrients through a balanced diet is important, skin care products can also play a role in supporting skin health and providing the body with beneficial nutrients. However, it is crucial to choose high-quality skin care products with clinically proven ingredients and avoid harsh chemicals that can potentially cause skin irritation or damage.
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