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Why Do We Get Old? Medically reviewed by Deborah Weatherspoon, Ph. And when you make fish at home, be sure to chow down on the skin, too. Fish skin, which has been used to help heal burn victims, is loaded with collagen. Collagen is naturally found in the shells and whites of eggs. In total, egg whites contain 18 amino acids and all nine essential amino acids.
More specifically, the type of collagen present in egg whites provides glucosamine sulfate, chondroitin sulfate, hyaluronic acid, and various other amino acids necessary for collagen production.
Studies have shown that these substances can help build connective tissues, heal wounds, increase muscle mass and reduce pain or stiffness.
In fact, in a study , researchers discovered that eggshell membranes can have positive effects on the suppression of skin aging and protecting the skin from UVB radiation. As White notes, more than 60 percent of spirulina consists of amino acids: the building blocks of collagen. Therefore, the blue-green microalgae found in both fresh and marine waters is an excellent source of the stuff.
A study in the journal Pharmaceutical Biology found that when spirulina was incorporated into topical skin creams it improved cell viability and aided wound healing. Like certain types of meat, spirulina is a great source of protein. In fact, one tablespoon of powdered spirulina yields 6 grams of the muscle-building nutrient. When it comes to how to increase collagen, White explains there are three key nutrients to keep in mind:. There's one last piece of the puzzle: protein.
Unlike foods that naturally contain collagen, these following 5 foods possess the nutrient building blocks your body requires to make its own collagen. We also list the various collagen supplements available. Collagen forms connective fibers, which give structure and support to numerous tissues and organs within the body, including:. Collagen and elastin are important structural components of the skin. As a person ages, these proteins decline. Some foods contain proteins called amino acids , which the body can use to make, or synthesize, collagen.
Examples include:. Certain vitamins and minerals also help with collagen synthesis. The table below lists the different micronutrients that help with collagen synthesis, alongside their associated food sources.
Some people may want to increase their collagen intake by taking supplements. Some different types of collagen supplements include:. Amino acids help promote collagen synthesis, and this could improve the health and function of the connective tissues. A study investigated concentrations of amino acids AAs in the blood following consumption of different collagen and dairy proteins and collagen-rich bone broth. The authors suggested that the release of AAs could promote collagen formation in ligaments and tendons during exercise.
The findings showed that the intake of collagen proteins increased the AA glycine, and the consumption of dairy proteins increased the AA leucine. The bone broth resulted in a slower and more prolonged release of AAs compared to the supplements. However, according to a study , the amino acids in bone broth vary according to which preparation a person consumes.
The authors added that it is unlikely that bone broth can consistently support new collagen synthesis. One of the criticisms of collagen supplements is that they are broken down and destroyed by acids and enzymes in the gut. However, hydrolyzed collagen HC is chemically processed collagen that the gut can digest more easily. This means that it may remain in its intact form while the blood delivers it to the skin and joints.
Like other animals, fish and shellfish have bones and ligaments made of collagen. Some people have claimed marine collagen is one of the most easily absorbed. In fact, researchers have used fish skin as a source for collagen peptides. Therefore, getting enough vitamin C is critical. As you probably know, citrus fruits like oranges, grapefruit, lemons, and limes are full of this nutrient. Try a broiled grapefruit for breakfast, or add orange segments to a salad.
Though citrus tends to get all the glory for its vitamin C content, berries are another excellent source. Ounce for ounce, strawberries actually provide more vitamin C than oranges. Raspberries, blueberries, and blackberries offer a hefty dose, too. Rounding out the list of fruits rich in vitamin C are tropical fruits like mango, kiwi, pineapple, and guava.
Guava also boasts a small amount of zinc, another co-factor for collagen production. Garlic may add more than just flavor to your stir-fries and pasta dishes.
It could boost your collagen production, too. As they say online: If you love garlic, take the measurement in a recipe and double it. Garlic is safe in regular amounts, but too much garlic especially raw may cause heartburn, an upset stomach, or increase your risk for bleeding if you use blood thinners. Avoid eating more garlic just for collagen purposes. We all know leafy greens are a key player in a healthy diet. As it turns out, they may offer aesthetic benefits, too.
Spinach, kale, Swiss chard, and other salad greens get their color from chlorophyll, known for its antioxidant properties.
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