How to
enhance collagen levels in your facial skin through dietary modifications
Collagen is a ubiquitous protein in our bodies, serving as a fundamental structure for various components including skin, hair, nails, bones, muscles, teeth, and eyes. As we grow older, our collagen levels naturally decline, decreasing at an approximate rate of 1.5 percent per year in both men and women. This decline is even more pronounced in women during menopause. The consequence of reduced collagen levels can range from thinning hair and increased wrinkles to brittle nails and slower muscle recovery.
Given the immense value attached to vibrant
appearances, robust collagen is often regarded as the ultimate beauty elixir.
Consequently, the market for collagen supplements has experienced significant
growth, fueled by the eagerness of many individuals to achieve youthful skin
and a supple physique. However, some individuals are willing to go to extreme
lengths in their pursuit of vitality.
Andros Townsend, a professional football player
for Luton Town, shared during a recent interview that he attributes his
sprightliness to a daily consumption of five or six steamed chicken feet, which
he prepares by microwaving them for 20 minutes. He also credits hyperbaric
chambers and red-light therapy for his well-being.
While nutritional therapist Sonia Wahlroos acknowledges
the protein content of chicken feet, she emphasizes that consuming them does
not directly convert to increased collagen levels in the body. The synthesis of
collagen is not as straightforward as merely ingesting collagen-rich protein or
collagen-containing products, as it undergoes breakdown into amino acids within
the stomach. Although a protein-rich diet does contribute to collagen
production, Wahlroos explains that to enhance collagen levels, one's diet must
also consist of an abundance of antioxidants, particularly vitamin C, along
with a diverse range of fruits and vegetables. Nonetheless, she commends the
regularity of Andros Townsend's dietary habits and the incorporation of certain
food groups into his daily routine.
Curiously, collagen demonstrates a
self-perpetuating characteristic whereby increased production of collagen in
the body stimulates further collagen production. As for collagen supplements,
Wahlroos remains undecided, asserting that she always prioritizes natural food
sources over supplements due to the superior nutrient absorption
characteristics of whole foods. Although many of her clients choose to take
collagen supplements, she emphasizes the importance of maintaining a healthy
diet.
Here are
five natural methods to boost collagen levels:
1.
Vitamin C: Pharmacist Pupinder Ghatora, founder of
Ingenious Collagen supplements, suggests increasing daily vitamin C intake to
naturally enhance collagen production. He highlights the essential role of
vitamin C in replenishing collagen and supporting blood clotting systems. In
addition to citrus fruits, he recommends consuming orange vegetables, with
pumpkins and sweet potatoes being particularly beneficial during this time of
year.
2. Bone Broth: Wahlroos recommends incorporating a daily cup of bone broth into one's diet as an alternative to chicken feet for collagen enhancement, as long as vitamin C is also present. Natural bone broth is rich in collagen and can be readily purchased, but even a simple homemade broth made from a chicken carcass, peppers, leeks, celery, and carrots can be effective and enjoyable.
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| Bone Broth |
3. Eggs: Wahlroos
additionally endorses eggs as a protein source for collagen promotion. She
suggests preparing a two-egg omelette with a leafy salad and some peppers,
which serves as a protein and vitamin C-rich lunch option.
4. Limit
Sugar Intake: Ghatora emphasizes the importance of avoiding
certain foods that are detrimental to collagen, with sugar representing one of
the most harmful offenders. There are two forms of sugar, fructose sugar found
in fresh fruits and vegetables, which the body easily processes, and glucose
sugar, also known as refined sugar, which can be more damaging. A clinical
study conducted in 1992 revealed that glucose sugar degrades collagen, reducing
its elasticity and making it more susceptible to brittleness, thereby impairing
its strength and resilience. Put simply, excessive sugar consumption
accelerates the aging process. Ideally, our sugar requirements should be
fulfilled by fructose sugar derived from fruits and vegetables.
5. Moderate Alcohol Consumption: Ghatora advises exercising moderation when it comes to
alcohol consumption, as a study published in Lancet in 1972 demonstrated that
alcohol lowers collagen synthesis. The greater the alcohol contents in one's
blood, the more significant the reduction in collagen production. However, it
is worth noting that high cortisol levels resulting from stress also negatively
impact collagen production. Therefore, if an occasional glass of wine aids in
relaxation and stress alleviation, it need not cause excessive concern.
