Would you believe it if we told you that you may be able to eat your way to younger looking skin? It’s true! Recent research is showing that one of the best ways to get younger and better-looking skin is to consume more foods with certain key nutrients, including those abundant in a certaintype of collagen.
When it comes to skin, the food choices you make every day really matter. Make the wrong food choices and it can really age you, but with theright food decisions over time, you will see that your skin becomes more radiant, firm, and plump with less wrinkles!
All these characteristics of great skin improve with increasedcollagen and elastin levels in your skin.Collagen is one of the most amazing proteins in the body.
It’s found not only in skin, but also in your organs, hair, nails, tendons, bones, joints, teeth, and even in the fluid that exists between cells. In fact, there are14 different types of collagen in the body, but one type in particular is most important for more youthful skin.
What’s the Problem? Why Do We Need More Collagen?
One of the reasons our skin looks older as we age is because our ability to produce collagen decreases as we grow older. As we pass forty, wrinkles begin to set in more noticeably, leaving the skin looking drained and tired with collagen levels that often start to dwindle in the center of the cheeks and underneath the eyes. This is known as a loss of facial volume in the beauty industry.
It’s not only your skin that shows a decline in healthy appearance —hair loss speeds up, andbone density may start to decrease. Simultaneously, the enzyme that breaks down collagen increases. When the breakdown of collagen is not balanced by enough new collagen production in the body (called collagen synthesis), your skin starts to look aged.
By the time you hit the age of sixty, your percentage of collagen synthesis plummets to 50% and collagen breakdown via the collagenase enzyme becomes very active. So in order to stay youthful looking, supplemental sources are considered crucial to fill the gap.
What Foods Promote More Youthful-Looking Skin?
Below is a list of foods and supplements you can incorporate to help win the daily skin-aging battle and keep those collagen levels up:
Try a hydrolyzed collagen peptide supplement
Hydrolyzed collagen is called hydrolyzed because heat and acid are used in its preparation to break down large peptides into smaller ones that are more bioactive. The amount needed daily is only 10 grams, according to most studies, and the type you want isType 1 collagen peptides, which makes up 80% of your skin. Mix it into some water or juice, and drink daily.
High quality protein foods
High qualityprotein foods include all foods that have a complete set of all essential amino acids in the right amounts needed to rebuild proteins in the body. These foods are generally found in animal sources like fish or poultry.Some plants, such as quinoa and amaranth, have been found to contain all the essential amino acids, but they still are low in certain amino acids. Beans, non GMO soy, lentils, chickpeas, andnuts are sources as well, but less complete as well.
To calculate the minimum amount of protein you need each day, simply divide your body weight in pounds by 2. This resulting number tells you how much protein you need. For example, if you weigh 140 pounds, you need 140/2 = 70 grams of protein daily. Each 7 grams of protein is roughly equal to 1 ounce of animal protein or 1 egg.
Vitamin C foods
Vitamin C is essential for your body to produce its own collagen and elastin. It also lends support and strength to the collagen in your skin, and provides importantantioxidant protection for the collagen you have now. This is why topical vitamin C serum use is so popular with dermatologists to help rejuvenate the skin. You can get skin benefits from the inside out by consuming more vitamin C foods in the form of grapefruit, lemons, limes, oranges, kiwi and kumquats.
Manganese is a mineral most people need more of daily. It’s important because it also naturally increases your body’s collagen and elastin synthesis. The foods highest in manganese are pineapple, pecans, and whole grains.
Turmeric Root Supplement “Curcumin”
Turmeric root contains a powerful inflammation-fighting ingredient inside, called curcumin. However, few people know that curcumin also helps inhibit something called collagenase — the enzyme that breaks down collagen. It can also help prevent water loss from the skin.Curcumin is a great daily supplement for addressing whole body inflammation as well: for your joints, brain, and more. Inflammation of the skin in particular is a major cause of skin aging, so addressing it by taking ahigh-quality curcumin every day will go a long way.
Eating your way to better younger looking skin really is possible if you follow these tips each day. All of these foods and supplements also nourish you in ways beyond feeding and hydrating your skin and increasing your collagen levels. Plus they are easy to incorporate into your diet — boosting your collagen naturally from the inside out!