A lot of our beauty woes are due to the fact that our body starts producing less and less collagen after the age of 35. That means our skin loses firmness and gradually starts to wrinkle and sag. Many of us try expensive cosmetics, supplements and even surgical procedures when the best solution might be much simpler.
Some of the most basic foods can do wonders for our skin. So I want to share five of the simplest things you can eat to increase your body’s collagen production.
- Bone broth
If I could recommend only one food to boost your collagen levels, it would be bone broth. While most foods contain antioxidants and other nutrients to help the body produce more collagen, bone broth is one of the rare foods to actually contain a bioavailable form of collagen that your body can use right away. Beef bone broth is richest in type I collagen, which makes it the best choice for skin health, while chicken broth is higher in type II collagen for supporting the joints. Try the easy recipe below to make your own bone broth.
EASY COLLAGEN-RICH BONE BROTH SLOW-COOKER RECIPE
- 2 carrots, sliced
- 1 onion, chopped
- 2 celery stocks, chopped
- Bones from one chicken (organic/free-range if possible)
- 2 chicken feet* (buy these from your local butcher) – These are optional.
- 1 tablespoon apple cider vinegar or lemon juice
- 6 peppercorns
- 2 bay leaves
- 6 to 9 cups filtered water
Place all ingredients (except for the water) into the slow cooker. Add filtered water until it fills the slow cooker. Cover and place on low heat for 8 -12 hours. Remove lid and take out vegetables and chicken bones with a slotted spoon. Discard the bones and vegetables. Strain the remainder of the stock into glass jars. Let cool for 30 minutes before placing in the refrigerator.
Recommendations & Comments
- Leafy greens
We know green vegetables are some of the most nutrient-dense foods on the planet for disease prevention, but they may also be a powerful way to prevent collagen breakdown. All green plant foods (such as spinach, baby spinach, kale, lettuce, green beans, and broccoli) contain chlorophyll, which is the pigment that gives plants their vibrant green colour. Studies have shown that consuming chlorophyll helps to increases the production of collagen.
Tomatoes are high in the antioxidant lycopene and can help protect your collagen supply from environmental damages. Pollutants and ultraviolet radiation from the sun can damage and accelerate the breakdown of collagen. Lycopene can help protect the skin and preserve collagen levels.
One of the best sources of sulfur, which is necessary to collagen production in the body, can be found in garlic. Garlic also provides lipoic acid and taurine that helps to rebuild collagen fibres that may have been damaged due to environmental factors
- Citrus fruits
Studies show that citrus fruits such as oranges, limes, lemons and grapefruits that are rich in vitamin C have the ability to help amino acids convert to collagen. Vitamin C is a wonderful antioxidant and is also extremely important in helping to neutralize free radicals, which attack and break down collagen and elastin in the skin.
So the next time you’re tempted by an ad for Botox or a ridiculously expensive face cream, grab a big bowl of bone broth and an orange instead.