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Collagen, a structural type of protein, forms the basic structure of cells and tissues. Although there is more than one type of collagen, types 1, 2, and 3 collagen are produced in the human body. Unfortunately, with aging, which is a natural process, the body's collagen production slows down. Therefore, this slowdown is shown as fine wrinkles, especially on the surface of the skin. As such, collagen supplements are preferred to preserve the beauty and youthfulness of the skin. However, it is possible to replace this protein lost by the body by consuming foods that are rich in collagen. Moreover, these foods are much more beneficial than supplements taken from outside. So, what are the superfoods that increase collagen production?
Bone broth turns into a natural source of healing when it comes to joint, tissue, and bone health. Bone broth is obtained by boiling the bones of cattle and sheep; It contains a large amount of collagen as well as calcium, magnesium, chondroitin, and phosphorus. It is also possible to consume bone broth, which is traditionally used in juicy dishes such as soup, by seasoning it with different spices. However, experts underline that the quality of the bone used affects the quality of collagen.
Most of the collagen-containing nutritional supplements sold on the market are derived from chicken. The reason for this is shown as the connective tissue of the chicken. Various studies show that the collagen in the chicken neck and cartilage helps in the treatment of arthritis. In order to increase the body's natural collagen production, it is necessary to consume chicken, especially with its skin.
Fish collagen; Unlike all other animal-derived collagen, it concentrates on bones, scales, and skin. Therefore, in order to benefit from fish collagen, it is necessary to consume the fish as a whole. Experts recommend small fish, especially sardines, for fish-derived collagen intake.
Egg white contains proline and glycine, the main components of collagen, and turns into a very powerful source of collagen on its own. For this reason, eggs should not be missing from the table.
In order for collagen production to begin, the amino acids glycine and proline must combine. The body needs vitamin C for procollagen, which is the result of this combination. In other words, it is necessary to take vitamin C while eating rich in collagen. Of course, fruits come first among the sources of vitamin C. Citrus fruits such as oranges, lemons, and grapefruits; Thanks to the high amount of vitamin C it contains, it supports the production of collagen.
Garlic, thanks to its sulfur content, prevents the breakdown of collagen. In addition, thanks to sulfur, it provides an easier synthesis of collagen taken through food. In order to increase collagen production by activating organosulfur, which is not found in animal foods, it is necessary to include garlic in meals frequently.
For a healthy and balanced diet, it is necessary to consume leafy green vegetables frequently. Studies show that leafy green vegetables have more than antioxidants. Chlorophyll is found in vegetables such as spinach, kale, and chard; It also increases collagen production.
In addition to advancing age, external factors such as stress, smoking, and environmental pollution cause collagen breakdown. Collagen degradation means the degradation of this protein as a result of the structural dissolution of the connective tissue. Phytonutrients, especially in green tea, prevent this destruction and help preserve the structure of collagen. Similarly, fruits such as blueberries, cranberries, and raspberries contribute to the increase of collagen as vegetable sources of phytonutrients.
The human body needs many vitamins and minerals in the production of collagen. Just like vitamin C, healthy collagen production cannot be made without zinc and copper minerals. Cashew nut can turn into an excellent source of collagen, thanks to its high copper and zinc content. Moreover, consuming just a handful of cashews can provide collagen support.
Being an extremely important protein source with its high amino acid content, beans also play an important role in collagen production. It turns into food that increases collagen production with its high copper content.