When it comes to organs, your heart gets all the love. Heck, we even exchange heart-shaped cards on Valentine’s Day.…
5 Ways to Boost Your Collagen-Building Power
Written by Dr. Kellyann Petrucci
I talk all the time about erasing your wrinkles with bone broth, which loads your skin with the building blocks of collagen. Bone broth and high-quality collagen supplements are absolutely the best way to take years off your face.
However, these two superfoods can’t do the job all by themselves! Other nutrients lend them a hand—and you can take your collagen-building, wrinkle-blasting program to the next level by making sure you get plenty of collagen’s “friends” in your diet. Here are five ways to do it:
Load up on foods high in vitamin C.
Vitamin C is vital for the synthesis of collagen. It’s a limiting factor, meaning that if you don’t have enough, the collagen production line shuts down. So eat plenty of foods rich in vitamin C, including tomatoes, citrus fruits, kiwis, papayas, bell peppers, and broccoli.
Eat lots of veggies.
Dark, leafy greens like spinach and kale contain antioxidants that protect against the free radicals that break down collagen. Red veggies like beets (as well as fruits like tomatoes and red peppers) are full of lycopene, which boosts collagen and protects against sun damage. Orange veggies like carrots and sweet potatoes are loaded with vitamin A, which restores collagen that’s been damaged.
Get enough sulfur.
If you think of sulfur simply as that stinky stuff in science class, you’re not giving it enough credit! In reality, sulfur is one of the most important nutrients in our diet, and it plays a key role in collagen production. Foods rich in sulfur include eggs, broccoli, cauliflower, bok choy, cabbage, onions, shallots, and leeks.
Add a little copper to your diet.
Copper activates an enzyme that plays a critical role in collage production—and it’s also an antioxidant that helps protect your collagen once it forms. Foods high in copper include nuts, shellfish, and red meat.
Drink white tea.
White tea is light and delicate, but it packs a big punch when it comes to fighting wrinkles. Research shows that it helps to thwart the activities of enzymes that break down collagen and another skin protein, elastin.
If you’re serious about fighting wrinkles—and who isn’t? —then make sure that when you’re drinking your bone broth and using collagen supplements, you feed your body these “collagen buddies” as well. They’ll boost collagen production, and then work to keep that collagen strong and healthy. The result: the younger, smoother, softer skin you want!
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