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5 foods to boost your body’s collagen production and give you that forever-young skin

Your skin can benefit greatly from what you eat, especially if you want to rev up collagen in your skin and keep wrinkles at bay.
collagen rich foods
Eat collagen rich foods to boost the way your skin looks and feels. Image courtesy: Shutterstock
Dr Lovneet Batra Updated: 27 Jul 2020, 10:22 am IST
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Collagen is a popular beauty potion that we need for ageless vibrant skin. It is a protein that not only supports our skin’s strength and elasticity, but is important for our blood vessels, gut,  ligaments, tendons, cartilage and joints. 

With age, our body’s natural collagen production slows down and this process is made visible by fine lines, wrinkles, skin sagging, hair loss, and joint pain. Other factors involved in collagen depletion are inactivity, smoking, excessive alcohol, and sun exposure—all of which may also weaken the collagen. 

But the good news is you can boost your body’s collagen production with right nourishment. So here are a few collagen-boosting foods that will keep you robust and your skin young:

1. Amla
Many studies have shown that foods such as amla, oranges and lemons that are loaded with vitamin C have the ability to boost collagen production. Vitamin C helps in linking two important amino acids–lysine and proline–both of which are essential for collagen production.

The antioxidants in amla also help neutralize the damage caused by free radicals and clear up toxins, which attack and break down collagen and elastin in the skin.

Amla is what your skin needs. Image courtesy: Shutterstock

Also, read: Eat amla everyday? Check! 5 reasons why you must place it on top of your priority list RN

2. Tofu
Collagen consists mainly of amino acids glycine, lysine, and proline. And one of the best plant-based foods which is high in all these three amino acids is tofu. Hence, it helps stimulate collagen production.

Tofu contains genistein which is a plant hormone that has strong antioxidant property. It prompts collagen production and helps to block enzymes like MMPs that age the skin. MMPs not just cause the breakdown of collagen, but also hinder new collagen formation.

Also, read: Everything you need to know about ceramides, the wonder ingredient that can delay skin ageing

3. Moringa
This superfood is rich in vitamin C which can rev up collagen production. Vitamin C also has antioxidizing properties that stabilize the enzymes (activated by UV light and smoking) that break collagen. It also protects the skin against free radicals that may weaken the collagen fibres in the dermis.

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It’s time to add this phenomenal superfood in diet. Image Courtesy: Shutterstock

Additionally, moringa is a well-known source of chlorophyll, the pigment that gives plants their dark green colour. Studies have shown that chlorophyll increases procollagen, a precursor to collagen, which makes moringa the “it” food for collagen production.

4. Tomatoes
Here is one more reason to add more tomatoes to your salad! Tomatoes contain a healthy dose of lycopene, an amino acid that protects the skin from harmful UV rays. Sun exposure damages collagen fibres in the skin, which in turn speeds the process of ageing (i.e. fine lines and wrinkles). Adding tomatoes to your diet can help preserve collagen as well as youthful skin.

Also, read: 5 benefits of good-old tomatoes that we bet you didn’t know about

Not to mention, tomato juice is often touted as an elixir for the skin. Rich in vitamin A, including tomatoes in your daily diet, helps restore and regenerate damaged collagen. Also packed with vitamin C, tomatoes help stimulate collagen production and maintain skin elasticity.

natural make-up cleanser
Applying tomato a day can give you good skin. Image courtesy: Shutterstock

5. Sabja seeds
Tiny seeds, terrific skin benefits. Sabja seeds are one of the best plant-based sources of omega-3 essential fatty acids, which are considered excellent for plumping up your skin to keep it supple and wrinkle-free by enhancing collagen production.

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About the Author

Lovneet Batra is one of Delhi’s most insightful nutritionist and columnist. She holds a BS and MS in Dietetics from Michigan State University and believes in a sustainable, ‘no deprivation’ approach to a meaningful, long-lasting lifestyle makeover. Going beyond fads & myths, she makes nutrition simple and straight. A nutritionist who believes good food and good health are best buddies, she begins her day with a “paneer paratha” for the breakfast because it keeps her happy, full and energized for the rest of the day. For her, nutrition is delicious & doable. ...Read More

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