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Collagen can help you have healthy looking skin, hair, joints and bones. That’s why many people are using collagen-rich creams and taking supplements to try to look and feel their best. Instead of going that route, you can reach for healthy foods that support collagen production instead.
That’s because collagen is part of a family of proteins that you actually make through your cells fibroblasts according to mindbodygreen. While you can produce this vital protein throughout your life, the production of it decreases due to age, sun exposure, high sugar diets, and other environmental stressors.
While foods like bone broth, skin-on chicken, and seafood are known to be collagen boosters; there are many plant-based options for vegetarians and vegans. Here are seven foods to include in your diet that could support collagen production. You may already have them at home!
Citrus Fruits
Vitamin C plays a major role in the production of collagen, according to Healthline. That’s why getting enough vitamin C is crucial. Vitamin C is also a powerful antioxidant that may help protect your skin from environmental damage.
“Your skin requires vitamin C in order to synthesize collagen, so go ahead and squeeze that lemon in your water,” Board-certified dermatologist Whitney Bowe, MD told mindbodygreen. So fill up on healthy citrus fruits like oranges, grapefruits, limes and of course, lemons.
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Berries
Berries may also help boost your collagen level. According to mindbodygreen, these superfruits are loaded with vitamin C and antioxidants. Some of the best berries to eat are raspberries, blueberries, blackberries, and strawberries. Just one cup of blackberries provides half the total daily requirement of Vitamin C.
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Garlic
Garlic is much more than a way to flavor your food. This member of the allium family could help boost your collagen production. In fact, Healthline explained, the sulfur in garlic helps you synthesize and prevent the natural breakdown of collagen. This is a case where it is important to consume the proper amount of garlic to reap the benefits, so use it generously when you cook.
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Cashews
When you are looking for a healthy snack, grab a handful of cashews. These tasty nuts contain zinc and copper which can help boost your collagen levels. Nuts are actually some of the healthiest foods to eat. Rich in fiber, good fats, and antioxidants, nuts make an ideal snack.
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Leafy Greens
Dark leafy greens are incredibly good for you, according to Healthy Food. These vegetables are full of vitamin C, carotenoids, antioxidants, folates, and they can help to protect your skin against the damaging and collagen destroying sun rays. Leafy greens like spinach, broccoli, Swiss Chard, Brussels sprouts, and kale can easily be added to salads and cooked dishes.
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Beans
Beans are high in protein and contain amino acids that your body needs to create collagen, explained mindbodygreen. Your body combines amino acids from both plant and animal sources to build collagen. so if you do not eat animal proteins, be sure to add beans to your diet.
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Tomatoes
These red fruits are actually an excellent source of Vitamin C. In fact, according to Healthline, just one medium tomato can provide 30 percent of your daily requirement of this important nutrient. Tomatoes also contain the phytonutrient antioxidant lycopene which comes with many health benefits.
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