It’s a horrifying fact, but after the age of 25, we lose collagen at an estimated rate of 1% per year.
As collagen makes up 80% of our skin when we are young this is pretty devastating for our skin.
Before you turn to Botox, which only changes your skin from the outside, perhaps you should start thinking about how you can help boost your collagen levels from the inside.
According to Brooke Scheller, a certified nutrition specialist, collagen is “a protein found in our connective tissues, like muscles, skin, and the digestive system, that helps provide structure and elasticity.”
Speaking to My Domaine she explains that “it’s widely known to break down over time, leading to physical changes like wrinkles and sagging skin. It can also begin to break down our muscles and joints, too.”
While fancy skincare and supplements may help, she shared 9 collagen rich foods that you should work into your diet for a cheaper, tastier, way to get your fill.
1. Bone Broth
“One popular source of collagen is found in bone broth. This is made by cooking chicken, beef, or other animal bones to extract the collagen and minerals,” Brooke says.
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“Gelatin is another source of collagen that many people purchase as a powder to add to smoothies or other meals to increase collagen intake,” Brooke says.
“Eggs—specifically the whites—contain glycine and proline, which are the main amino acids that make up collagen,” Brooke says.
She adds not to skip the yolks as these are filled with vitamin D and healthy fats that help skin, bones, and muscles.
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Brooke says to factor in a fix of fresh citrus as the fruits have levels of vitamin C that assist in collagen production.
Vitamin C rich Broccoli—another one of Brooke’s recommendations. Forget boiling it to death, we like it roasted and charred.
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6. Leafy Greens
Of course vitamin C leafy greens were going to make this list because is there anything they’re not good for?
“Other minerals like zinc are important for proper collagen production, too,” Brooke says. You’ll find a hefty dose of zinc can be found in foods like nuts.
Another zinc powerhouse, Brooke suggests adding mushrooms to your shopping list.