13 foods that help the body produce natural collagen to rejuvenate the skin

Therefore, supplementing collagen for the body is something that many people are interested in. Here are foods that help the body produce collagen naturally, please refer to.

1. Bone broth

Different types of bone broth will contain different nutrients, but usually calcium, magnesium, phosphorus, collagen, glucosamine, chondroitin, etc.

Should choose to buy bones from reputable stores to ensure safety.

2. Chicken

 

In chicken, especially the breast and chicken breast, there is a lot of collagen. In addition, the proteins in lean, skinless chicken when digested will convert into important amino acids, promote collagen regeneration, restore skin structure and reverse wrinkles.

3. Fish and Shellfish

The bones and ligaments of these species contain a lot of collagen, which is easily absorbed. In addition, they are also rich in omega-3 fats that prevent water loss between the skin layers, promoting collagen production.

4. Chicken eggs

In the shell membrane and egg yolk contains collagen. In addition, vitamins B, E, amino acids and sulfur in chicken eggs also promote collagen production.

Egg whites are high in protein, one of the amino acids needed for collagen production.

5. Garlic

 

Garlic contains fiber, vitamins A, B1, B2, C, B9, zinc, sodium, manganese. especially selenium, an important mineral in supporting slow aging and preventing cancer and heart disease circuit.

The nutritional components in garlic also help to increase strength and slow down the 'aging' process of collagen fibers.

6. Citrus Fruits

Citrus fruits such as oranges, lemons, tangerines, and grapefruits are rich in vitamin C, which plays a key role in the production of pro-collagen, a precursor to collagen.

Eating these fruits regularly helps to supplement vitamin C, strengthens the body's resistance, and enhances oxidation levels, helping to improve skin and healthy glowing skin.

7. Berries

Fruits such as strawberries, blueberries, raspberries… not only contain a lot of vitamin C, but also contain ellagic acid, which is necessary for the body to prevent the breakdown of collagen caused by ultraviolet rays.

 

8. Tropical Fruits

Tropical fruits such as mango, kiwi, pineapple and guava . have high nutritional value such as fiber, vitamins C, A, zinc, potassium, manganese. In which zinc, copper, is one of the substances that contribute to metabolism. collagen synthesis.

9. Dark green vegetables

Green vegetables such as kale, spinach, cabbage, lettuce . are not only rich in fiber and micronutrients for the body but also have many antioxidants such as vitamins E, A, C , B9, K… These substances help support the natural production of collagen in the body.

10. Cashew nuts

Minerals such as phosphorus, magnesium, calcium, potassium, iron, zinc, and copper in cashews will help regenerate collagen faster.

11. Beans

Beans are rich in protein (about 30-55%) containing amino acids necessary for collagen synthesis. So, eating a lot of beans will help stimulate collagen production.

12. Bell peppers

 

The vitamin C content in bell peppers is high, which has a powerful effect against free radicals and helps promote collagen formation.

13. Tomatoes

Tomatoes contain vitamin C, which stimulates the body to produce collagen. In addition, tomatoes also contain lycopene - an antioxidant good for combination skin.