The human body is not simple. It requires numerous compounds and substances to develop properly. Even the smallest part of our anatomy requires developmental proteins and hormones to form. Some compounds are responsible for more, but every part of our body is important, and the proper development of our bodies cannot be neglected. We require every protein and hormone our bodies produce, but sometimes it can be difficult for our bodies to replenish these important substances.
Specifically, as we age, our bodies become less efficient at producing developmental proteins and hormones that rejuvenate certain body parts. One of the main proteins our body uses to produce certain parts is collagen, which is subject to the same weakness.
Collagen, while a natural substance, is not something our bodies can produce indefinitely. Despite the eventual decline of our natural collagen production, its role in our bodies is significant. While it is true that collagen is used by our bodies to grow hair, it also helps develop more important body parts. Specifically, collagen is responsible for the human body's growth of nails and skin. Eventually, our age makes it more difficult for collagen levels to replenish themselves, and our anatomy might suffer as a result.
Collagen production can be complicated since biology has infinite variances that might alter how a specific person's body functions. Additionally, there are multiple types of collagens that you might have trouble keeping straight. Ultimately, we can improve low collagen levels with a few adjustments to one's lifestyle and diet. These dietary changes are not always enough to correct the full effects of low collagen levels, but they can help ensure you retain reasonable collagen levels and stay healthy.
#1: Citrus Fruits
If your collagen levels are lower than you would like, adding citric fruits to your diet can be an effective countermeasure. Citric fruits are extremely easy to acquire and equally as delicious. You likely already eat citric fruits to some degree, though not necessarily enough to enhance your collagen levels.
Citric fruits are an excellent source of vitamin C, which is proven to promote collagen production in the body by producing its precursor, pro-collagen. By adding more citric fruits to your diet, you improve the concentration of vitamin C you consume and, by extension, reinforce your body's collagen production.
Citrus fruits worth adding to your diet include grapefruits, oranges, and limes.
#2: Garlic
Garlic is a common ingredient in Italian cuisine and gained a little more notoriety thanks to the late Bram Stoker. However, its use in cooking and narrative lore says nothing of its benefits for those with diminished collagen levels. It might surprise you that garlic has trace amounts of sulfur in its composition.
You might be concerned about hearing that sulfur is present in something so commonly consumed, but the sulfur in garlic is safe. While you should not consume too much, the sulfur in a serving of garlic can jumpstart our body's collagen production. Specifically, the sulfur in garlic can be used by our bodies to synthesize more collagen and prevent it from being broken down.
#3: Fish
While fish is not appetizing to everyone, especially those who subscribe to a vegetarian or vegan lifestyle, they are invaluable to collagen enhancement. Fish are a major source of collagen we can absorb through their consumption. Adding more fish to your diet can introduce marine collagen to your body. The interesting fact is that marine collagen is said to be easier for our bodies to absorb than any other type. Consuming fish allows us to improve our collagen levels with an arguably superior variant, but there is a caveat. The meat of the fish is not the greatest source of collagen in their bodies.
Unfortunately, the parts of the fish with the most collagen are the parts we would ordinarily avoid. Namely, the eyes and skin have the most collagen, but most people are not keen on consuming those parts. Fortunately, there are alternatives for those unwilling to consume those parts of the fish. For those who are interested, the best fish for collagen include salmon, mackerel, and tuna.
#4: Berries
Like citric fruits, berries are a potent source of vitamin C, making them immensely useful for supplementing collagen levels. Berries, unlike citric fruit, are easier to eat for those with an "on the go" lifestyle since they are small and easily stored. The biggest advantage of berries is that some provide more collagen than oranges. Berries also come in a greater variety than citric fruits, making them immensely popular as a snack. The fact they provide a viable supply of vitamin C to the ones eating them is a bonus.
If you are using berries to supplement your collagen levels, you should choose from the following:
- Blueberries
- Strawberries
- Raspberries
- Blackberries
Most other berries are good as well, and some (like goji and acai) are even considered superfoods.
#5: Shellfish
Like fish, shellfish provide health benefits and essential nutrients to the human body. While a more expensive addition to one's diet, shellfish are prized for their taste, with the associated health benefits usually being a secondary priority. In some ways, shellfish outperform traditional fish concerning health improvement.
Nevertheless, adding shellfish to your diet increases your collagen and omega-3 fatty acid levels. This boost can help you overcome a shortage of collagen in your body, though it might not be sustainable if you are operating on a budget. Occasional additions of shellfish might help provide the short-term boost you need, especially if you consume:
- Oysters
- Mussels
- Clams
#6: Chicken
While not an option for vegetarians or vegans, chicken significantly enhances collagen levels in humans. Like fish, chicken is a rich source of collagen and is often the basis for collagen supplements. Chicken is one of the most nutritious proteins available and is a staple of most dinners in the country.
The collagen levels in chickens are not commonly cited when people decide to eat chicken but incorporating more into your diet can make it a viable tool for bolstering your levels. It should not surprise anyone that chicken is packed with collagen, given the sheer amount of connective tissue the birds possess. However, some people go their entire lives never realizing the significance of their chicken dinner. There have even been studies where chicken necks and cartilage were used as a source of collagen to treat arthritis.
#7: Egg Whites
Despite coming from chickens, among other members of the animal kingdom, eggs do not share the collagen content of a fully developed hen. This is because eggs are embryonic chickens whose fertilization was cut short so we could eat them. Despite lacking the collagen content present in chickens, eggs still play a significant role in enhancing our collagen levels.
The main benefit eggs have for collagen reinforcement lies in the albumen, more commonly known as egg whites. The albumen of an egg is an excellent source of proline, an amino acid common amongst animals and humans. The important detail about proline is that it serves as one of the main ingredients our bodies use to manufacture fresh collagen. By consuming egg whites, we provide our bodies with the necessary resources to make more.
#8: Cashews
Snacking on peanuts is fairly common in most countries, especially since nuts are filling and packed with protein. While the nutritional benefits of nuts are not in question, one nut, in particular, is very popular. Cashews are an immensely popular legume due to their taste and the filling effect they have when consumed. What most people overlook is that cashews provide a series of additional health benefits that improve our physical condition.
They do this by providing two very important minerals to our diet: zinc and copper. These minerals are important to developing a healthy body and are known to improve the body's natural ability to produce collagen. By consuming more cashews, you provide your body with compounds that will help your body produce more collagen, especially when combined with the other foods on this list.
#9: Tomatoes
Virtually everyone has eaten at least one tomato in their life. This fruit is tasty and has a wide array of uses in cuisine. Even if you are not keen on eating tomatoes as they are, they can easily be chopped and used to top a salad or even serve as a topping in burgers. Tomatoes are even refined into ketchup and used to dip other foods in for added flavor. While tomatoes are versatile and delicious, they also possess features that benefit our physical health.
Tomatoes are a source of a compound called lycopene, an antioxidant responsible for the signature red color of tomatoes. This particular antioxidant also supports our skin, which is produced by collagen. Increasing your consumption of tomatoes allows you to increase the lycopene in your body and support collagen production for your skin.
#10: Beans
Colorful nursery rhymes aside, beans are good for you and provide large amounts of protein our bodies need for energy. While there are multiple types of beans, almost all of them contain the proteins you will need for your health. That said, protein is not the only important compound that beans offer.
Beans are also excellent sources of multiple amino acids that our bodies can use for several purposes. The amino acids in beans are also the same kind our bodies use to produce collagen, turning beans into a viable source of raw materials for collagen production. By consuming more beans, you give your body the resources it needs to ensure there is no shortage of collagen-related amino acids in your system. This functions similarly to the amino acids from egg whites.
Bonus: Collagen Supplements
While important in some situations, dietary adjustments are not always feasible for certain people. The biggest victims of this issue are those with medical conditions preventing them from consuming certain foods. Fortunately, a dietary shift is not always needed to improve collagen production in the body. We mentioned before how the collagen in fish is primarily located in the parts most people find inedible.
These parts often serve as the base ingredient for specialized supplements designed to maximize the concentration of collagen. These supplements have the added benefit of having minimal flavor profiles to make them easier to use without reeling from disgust. Taking these supplements will provide your daily dose of collagen to reinforce what already exists in your body. Still, it is important to temper your expectations as supplements take time to work. Additionally, dietary shifts while taking such supplements are usually beneficial to improving your overall health and collagen levels.
Keep it All Natural!
Low collagen levels can cause us to feel uncomfortable in our own bodies since the substance contributes to so many parts of our anatomy. While a decrease in collagen levels and diminished production is natural with age, the effects can start before we are ready. While not inherently dangerous to our health, low collagen can impact our physical appearance and possibly compromise the integrity of our skin. This makes counteracting the depletion of our collagen levels an important prospect for many people suffering from premature effects.
Dietary changes and the incorporation of certain foods can help compensate for dwindling collagen levels. However, there are alternatives for those who prefer not to alter their dietary habits or have restrictions that limit the viability of the foods in this article.
We at Bella All Natural believe that naturalistic supplements can cover the slack for gaps in biology without altering our daily habits. Our mission statement has always been to provide products made from natural substances to promote health and beauty. Among our assortment of tools is our collagen powder and capsules, made from fish collagen, to ensure maximum absorption and results.
With these products, you can get the collagen you need to replenish your body's supply without worrying about artificial ingredients. Your collagen needs should never be overlooked, so we encourage you to visit our website and try our products yourself. Regardless of your decision, remember always to keep it All Natural!
