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13 Foods That Help Your Body Produce Collagen

To supplement or to eat?

“Diet plays a surprisingly large role within the appearance and youthfulness of your skin,” says certified holistic nutritionist Krista Gonalves, CHN. “And that each one comes right down to collagen.”

Collagen is the protein that provides skin its structure, suppleness, and stretch. There are many sorts of collagen, but our body mainly consists of type 1, 2, and 3. As we age, we produce less collagen in our skin per annum hence the tendency toward wrinkles and thinning skin we see the older we get.

This explains the boom of collagen supplements touted in our social feeds and store shelves lately. But are collagen pills and powders the simplest route? The key difference between the 2 could also be right down to the bioavailability of the body’s ability to use a nutrient.

Why you ought to consider food first

“Foods like bone broth contain a bioavailable sort of collagen your body can use directly, making it arguably superior to supplements,” says registered dietitian Carrie Gabriel. A 2012 review on nutrition and aging

 also concluded that fruit and vegetables are the safest and healthiest approach to boosting skin health.

Plus, since over-the-counter supplements are largely unregulated, it’s probably safer to stay with a dietary approach to boosting collagen.

Eating collagen-rich foods or foods that boost collagen production can also help create the building blocks (amino acids) you would like for your skin goals. “There are three amino acids important for collagen synthesis: proline, lysine, and glycine,” says registered dietitian and wonder expert Katey Davidson, MScFN, RD.

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