The body produces collagen when it’s put under stress, such as from exercise or aging. When you’re exposed to sunlight, UV rays break down collagen, which makes your skin weaker and more prone to wrinkling. This can happen even if you don’t spend a lot of time in the sun.
For most people, the best way to increase collagen levels is to eat foods high in protein, such as fish, chicken, turkey and beef (as well as eggs). These foods contain amino acids that help build new collagen fibers in your skin. When you eat sufficient amounts of these proteins daily, your body will naturally produce more collagen.
Dose and co collagen at Beautifully Healthy is the best protein in your skin and hair, and it plays a major role in keeping your skin firm and smooth. However, collagen is only found in small amounts in the human body, which is why it’s important to include foods rich in collagen into your diet.
Here are three ways to boost collagen levels naturally:
1. Eat foods rich in vitamin C
Vitamin C is needed for collagen production because it helps with the synthesis of collagen proteins in the body’s cells. You can get vitamin C from fruits and vegetables or supplements, such as those made from orange juice concentrate or calcium ascorbate (vitamin C). Don’t worry about taking too much; this form of vitamin C does not have any laxative effect like pure ascorbic acid does.
Get regular exercise such as walking 20 minutes a day, 3 times per week. Regular exercise helps improve overall health including cardiovascular fitness and muscle tone which assists with bone strength and bone density, while reducing high blood pressure risk factors such as obesity and smoking habits.
Vitamin C supports healthy collagen production by helping to maintain the integrity of cells that produce collagen, as well as by promoting cell growth and repair. Vitamin C helps with wound healing and can also help reduce inflammation. It also has anti-aging properties that may protect against free radical damage and keep skin looking youthful.
2. Take fish oil supplements
Fish oils contain omega-3 fatty acids, which are essential for normal cell function — including collagen production. Eating fish regularly can help boost your intake of these healthy fats and support proper skin health, especially if you’re trying to lose weight or prevent wrinkles caused by aging! Fish high in omega-3 fatty acids — such as salmon, mackerel and sardines — have been shown to help promote healthy hair, skin and nails as well as reduce inflammation in the body. You can also take an omega-3 supplement if you don’t like eating fish.
3. Maintain a healthy weight
Being overweight or obese increases your risk of developing skin conditions like acne or wrinkles because it can lead to excessive production of sebum (the oily substance that clogs pores). Reduced activity levels can also contribute to a build-up of toxins in the body which can cause irritation on the skin surface. If you’re overweight, start by shedding some pounds by following a healthy diet low on processed foods and high on fruits and vegetables while walking regularly at least 30 minutes every day.