Want to get rid of wrinkles? Then put collagen nutrition on your to do list. With these foods you can tighten your connective tissue and smooth your skin!
When we hear the word collagen, most of us immediately think of wrinkles. Right, girls? But collagen has so many more functions and not only ensures that the skin becomes firmer.
Nails and hair also benefit if we pay attention to a collagen-rich diet.
Nevertheless, it remains the number 1 remedy against wrinkles on the forehead and around the eyes. If you are the kind of person who runs up and down in front of the mirror in despair when the first wrinkles appear, constantly keeping this sentence in mind: "Help, I'm getting old!", then you've come to the right place.
With the right collagen foods, you can plump up your skin from the inside out and make it look plumper. But this only works if you combine collagen, nutrition and health.
I'll now tell you why a collagen-rich diet helps against wrinkles and reveal what should end up on your plate more often in the future.
How a diet rich in collagen helps against wrinkles and cellulite
Wrinkles and cellulite? Admittedly, a very nasty combination. But a collagen diet can help against both. First, let's look at how it works and what it does in the first place.
Collagen is a protein. Your body needs it to form cells for blood vessels, teeth, skin and bones. And it also plays a crucial role in connective tissue.
Only if your body has enough of it, it can supply the cells with it. A positive effect are stronger nails, teeth and bones and beautiful hair. And of course smooth skin all over the body - from the tips of your toes up to your head.
The problem: From the age of 25, our body begins to produce less collagen. From the mid-30s, this becomes visually noticeable. The skin becomes flabbier and the first wrinkles appear.
Depending on how much collagen is taken in through diet, you can slow the process down a bit, a study could prove.
This is how facial gymnastics keeps the skin elastic!
It is not always easy to eat healthy and then also to keep the collagen level in food high. If I do not succeed, then I help with nutritional supplements. More precisely, capsules. There are also many powders that you then dissolve in water and drink, but I'm more the capsule type. They taste neutral and are quickly swallowed.
If you are also interested in it, I can give you Glow collagen capsules and powder recommend. You can order it directly from the website or get more detailed information about collagen and nutrition on the website. You will find a lot of useful info to read here.
Collagen diet - the foods with the highest content
You surely know one or the other cream or serum, face mask or skin cure with lots of collagen. The problem is that it is very difficult to smooth the skin by external application.
If you are going to fight wrinkles, you need to strengthen your body from the inside out.
Basically, all foods with a lot of protein also contain a lot of collagen. Collagen is an animal protein, in plant foods you will only find the amino acids that are a building block of collagen.
If you supply it with enough amino acids, it will make its own collagen. Vegans can therefore provide their bodies with enough anti-wrinkle power even with plant-based collagen nutrition.
That's why you should add these collagen foods to your menu on a regular basis:
1. red vegetables and fruits
Red peppers, cherries, tomatoes, beet, strawberries, raspberries, dark elderberries and red plums - they all have something in common: lots of collagen. That's because they contain lycopene, which is an antioxidant substance found in fruits and vegetables. It is a natural collagen booster.
It's best to eat red vegetables and fruits raw. How about a mixed salad or a sweet salad with fruits?
2. sweet potato
If you love sweet potatoes, then you're already doing a lot right with your collagen diet. Orange tubers are also a collagen-rich food. And that's because they contain so much vitamin A. This ensures that collagen production is stimulated.
The power tuber is also said to tighten connective tissue. You can boil it, fry it, bake it and prepare main dishes, soups, cakes, side dishes from it. The sweet potato is a very flexible vegetable.
Packed with collagen: Quinoa Bowl with sweet potato!
3. chicken
Chicken meat is rich in amino acids. Our body can utilize chicken particularly easily. In principle, any meat provides a lot of amino acids, but chicken we can digest more easily.
4. oatmeal
A dream come true. Finally, a delicious porridge not only fills you up for a long time, but also does something for the connective tissue and against wrinkles. Oatmeal keeps the skin young because it contains many B vitamins, selenium, iron, manganese and L-arginine. This has a very positive effect on your connective tissue and is a great tool in the fight against cellulite.
Oatmeal improves blood circulation, improves cell renewal and supports the formation of collagen.
How about combining red fruit with oatmeal and yogurt for a mega collagen breakfast?
Oatmeal is really that healthy!
5. gelatin
If you look at it closely, gelatin is dried collagen that has been broken down. Connective tissue of all kinds from animals is boiled out and processed. Ultimately, the amino acid chains are separated in such a way that gummy bears, Jell-O and the like do not become solid. So you can put these snacks on your menu in between meals. But beware: they contain a lot of sugar, which is not good for our teeth or our bodies.
6. eggs
Treat yourself to a fried egg or soft-boiled egg every now and then. Chicken eggs contain a lot of protein. But more importantly, they contain carotenoids, which are antioxidants that boost cell renewal.
That is why eggs are said to have an anti-aging effect. As a collagen food, you should eat them regularly. You can turn them into omelets, fill them with red vegetables, put them on salads or simply enjoy them as a classic fried egg.
Go for organic free-range eggs, only they really contain a lot of the active ingredient.
Yummy: deviled eggs with salmon!
7. salmon
If you're researching collagen nutrition, you'll quickly land on salmon. The fish contains lots of healthy omega 3 and omega 6 fatty acids, which help our body to look young. The fish provides a lot of protein, which our body uses for cell regeneration.
The fatty acids moisturize the body, which makes the skin look more elastic.
How about a deviled egg with salmon or sweet potato mash with salmon and red vegetables?
8. quinoa
Did you know that quinoa is one of the few plants in the world that can provide all the essential amino acids? Usually you can find only a few of them in a plant, but quinoa covers them all. For vegetarians and vegans, quinoa is a great building block that provides collagen.
In recent years, quinoa has experienced such a boom that the pseudo-cereal is now also grown in Germany and a few other European countries.
You'll love this crunchy quinoa granola with nuts!
9. chia seeds
How quinoa comes Chia* also originally from South America. It contains many amino acids that accelerate collagen production and even boost it. Chia seeds* are full of fiber, which has a positive effect on your digestion. This protects your gut and does your digestion a favor.
Mix Chia* with plant-based milk and leave the mixture to stand for about 10 minutes. The seeds soak up the milk and taste really delicious when eaten with fresh fruit. So how about a mix of Chia* and red fruits?
Not enough yet? Try these 23 anti-aging foods!
What you should know about collagen nutrition
For those who want to know exactly, I dedicate a few lines here. Because there are many myths about collagen. Collagen does not actually exist. To be precise, it is a collective term. Collagen are different compounds of amino acids. They can contain up to 1000 different amino acids.
A total of 28 different types of collagen are known. Experts therefore speak of the collagen family.
However, the largest part in our body belongs to the first four types. They make up about one third of the total protein in the tissues.
- Collagen type 1: It forms skin, bones, tendons and fibrocartilage. Type 1 accounts for 90 percent of the total amount of collagen in the body.
- Collagen type 2: Is mainly involved in cartilage formation. For those who have joint problems, this type is often recommended as a dietary supplement.
- Collagen type 3: You find it in blood vessels, organs and the skin. It also plays a major role in the muscles.
- Collagen type 4: This collagen keeps the basement membrane of the skin supple.
Vegetable collagen for vegans and vegetarians
I have already mentioned it very briefly, collagen is an animal protein that is mainly found in fish and meat. Therefore, vegans and vegetarians cannot consume the protein. But they can make sure to eat lots of amino acids. They are the building blocks of proteins.
When all the amino acids are available to the body, it begins to produce collagen from plant food, shows a study from 2019.
In total, there are 20 amino acids that our body needs. 9 of them cannot be produced by our body itself, we have to take them in through our diet.
Vegetarians and vegans can find many amino acids in these foods
- Lentils, beans, lupins, chickpeas
- Spelt, rye, rice, millet, emmer
- Amaranth, quinoa, buckwheat
- Almonds, sesame seeds, peanuts, poppy seeds, Chia*, Flaxseed*, sunflower seeds
Treat yourself to a cap of sleep: this is how naps make you beautiful!
Vitamin C, silica and zinc in collagen nutrition
In order for the body to produce collagen, it needs vitamin C, silica and zinc. If you eat a healthy and varied diet, you will supply your body with sufficient amounts.
When you eat a lot of fresh fruits and vegetables, you take in a lot of Vitamin C to you. Particularly packed are peppers, broccoli, citrus fruits, black currants or Brussels sprouts.
Silica is also called silicon. You can find it in millet, potatoes, spinach, peas, grapes, bananas.
Do you want to absorb more zinc, then you should eat there: Wheat bran, Cocoa powder*, poppy seeds, pumpkin seeds.
Our conclusion
A diet rich in collagen foods ensures that you can tighten the connective tissue and skin. But it also has many other positive effects on cell regeneration. So you benefit from it all along the line. Vegans and vegetarians need to consume enough amino acids so that the body starts its own production of the protein.
Enjoy! :)
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