How to Increase Collagen By Eating the Right Foods

verdungal Community Member January 13, 2009
  • When you pass the cosmetic counter these days, all you seem to see are anti-wrinkle creams. Do these products actually work and do they really keep your skin looking younger?  The anti aging industry is a huge business. Many of us want to look younger, which makes it easy for these big companies to convince us, their cream with collagen will do the trick

     

    Most of these anti-wrinkle creams containing collagen and elastin, and won't do anything for us  at all due to the fact that that these two ingredients are structurally too dense to readily enter our skin. Unless both of these substances undergo extensive processing that will allow them to be absorbable then they will stay on the surface of the skin doing nothing.

     

    Collagen is a type of protein, and works with keratin to provide the skin with strength, smoothness, elasticity and resilience. It is produced by the skin and other parts of the body. When you are young, you have an abundance of collagen in your body, which is why young children have such lovely shiny hair and smooth skin. It is referred to, as the cement which holds everything together. As you age collagen production declines and weakening of the skin occurs, this is when skin wrinkles, necks become saggy, lines form around eyes and mouth.

     

    The skin is made up of three layers, epidermis, dermis and hypodermis. The second layer of the skin (dermis) is where the protein collagen is found. Collagen molecules are bundled together throughout the dermis.

     

    Always remember, anti aging facial creams with chemicals in them can actually age you instead of reversing aging. If these creams are not effective, what can be done to help stimulate skin cells , in order to boost collagen production.

     

    There are ways to help you increase the collagen in your skin, so you have to know what nutrients your body really needs to do this.

     

    Soy products  such as soymik and cheese contain an element known as genistein. The presence of genistein gives soy products their collagen production qualities, as well as helping to block enzymes that tend to break down and age the skin.  Just about any soy product contains enough genistein to be helpful, including soy products that have been developed as substitutes for meat products.

     

    Dark green vegetables are also excellent examples of food containing collagen producing agents.  Add drak green leafy veggies such as spinach, cabbage and kale to your diet every day.  They are packed with an antioxidant called lutein.  You need 10 mg to get results - which equates to about  4oz. of spinach or 2oz. of kale.  Recent French research suggests this will boost skin hydration and elasticity, fighting wrinkles.  Rich in Vitamin C,  regular consumption of kale, spinach,collards, and asparagus help to strengthen the body's ability to manufacture collagen and to utilize the protein effectively.

     

    Beans help your body produce a vital anti-ageing substance called hyaluronic acid.  Aim for at least two tablespoons of beans each day - broad or butter beans make a great substitute for mashed potatoes.

  •  

    Red fruits and vegetables also are excellent sources to up the collagen content of foods in the diet.  The presence of lycopenesl in these types of foods helps to act as

    antioxidants, which in turn increases collagen production. Try adding red peppers, beets, and fresh or stewed tomatoes to the diet. Also include sweet potatoes, carrots and more.  Research from Dr Ronald Watson at the University of Arizona has found that the antioxidants in red, yellow and orange foods build up under the skin creating extra UV protection. "The effect is so strong that eating six portions a day for about two months will build a natural barrier equivalent to a factor four sunscreen," says Dr Watson.

     

     

    Vitamin C rich fruits and vegetables are natural  sources of collagen production.  You should try to include citrus fruits like oranges, lemons and strawberies into your daily diet.

     

    Prunes  One of the biggest causes of skin aeing is attack by substances called free radicals, that break down healthy skin tissues.  Antioxidants helps neutralise these free radicals before they can do any damage - and prunes are the fruit containing the absolute highest level of antioxidants. Blueberries are a close second. Eat five to six prunes, or a small basket of blueberries, daily to get a great health boost .

     

    Omega Acids also help to create an ideal environment for collagen production. Fish such as salmon and turna are excllent sources of omega fatty acids.  Nuts such as cashews, pecans, almonds and Brazil nuts contain healthy amounts as well.

     

    Flaxseed is a major sources of the healthy fat omega-3. Skin cells are surrounded by a fatty layer made from this and other fats so, the higher your omega-3 intake the stronger that layer is, and the plumper your skin cells are - which helps disguise lines and wrinkles.  Mix it into smoothies or add it to balsamic vinegar and use it as a salad dressing, but try to have a tablespoon each day.

     

    Foods that are rich in sulphur content are also important to collagen production. Among these are green and black olives, fresh cucumbers, and fresh stalks of celery. Working in conjunction with the sulphur, vegetables that are rich in Vitamin A also aid in keeping collagen levels high. Try adding raw carrots, fresh cantaloupe and baked sweet potatoes to the diet for an extra boost.

     

    Turkey contains a vital skin-friendly protein called carnosine  that slows down a process in the skin called cross-linking. When this happens, fibres grow into the collagen of the skin making it stiff and inelastic. This then stops it snapping back when you do things like smile, laugh or frown - and this is what causes smile lines or crows feet.  Eat turkey two to three times a week.

     

    Chocolate  is really is good for your skin. In studies in Germany, it was found that after drinking a cocoa-packed drink, blood flow to the skin was boosted (meaning it gets higher levels of nutrients and moisture). It also seemed to be more protected against UV damage - the number-one skin ager. Only dark chocolate contains enough antioxidants to have effects, though.

  •  

    Manuka Honey is a special honey from New Zealand with unique healing properties. It has been used in skin care for centuries by the Maori people of New Zealand and it's easy to understand why. When used topically, Active Manuka Honey can restore and rejuvenate your skin. It supports the skin cell renewal process and assists in the formation of stronger collagen protein. As an added benefit, active manuka honey is rich in antioxidants and helps to reduce blemishes.

     

    Rose hips are one of the plants extract that can present a rich source of collagen. They  contain a high level of vitamin C, which is good for the production of collagen.

     

    Avocado Oil  If you want to know how to naturally produce collagen, you need to use face masks or creams that contain avocado oil. Avocado oil is deeply hydrating and highly compatible with the natural oils in your skin. Avocado oil is high in plant steroids,  which help to reduce blemishes and age spots. It also helps to regenerate and rejuvenate skin damaged by free radicals. Avocado oil is important because it is scientifically proven to stimulate collagen production and it increases the proportion of soluble collagen in the dermis of your skin. And don't forget to include fresh avocadoes in your favourite salad and soup recipes!

     

    One of the key points to keep in mind is that it is possible to provide everything your body needs to produce collagen by eating a balanced diet. By including some of the foods mentioned here, you will soon begin to see a difference in the quality of your skin tone, as well as have an improved sense of overall health. So toss those "collagen" creams out and start shopping for foods that will actually help you re-grow the collagen you have lost!

15 Comments
  • EhlerDanlos_extraordinary
    Aug. 13, 2014

    I have Ehlers-Danlos syndrome, vascular type IV, which is a disorder involving collagen. This is a great article, not just for the surface collagen in our skin but the other 70% of our body. Collagen is the glue that holds us together. I'm looking forward to seeing if these tips help to improve my quality of life. Interesting that most of these tips are already...

    RHMLucky777

    Read More

    I have Ehlers-Danlos syndrome, vascular type IV, which is a disorder involving collagen. This is a great article, not just for the surface collagen in our skin but the other 70% of our body. Collagen is the glue that holds us together. I'm looking forward to seeing if these tips help to improve my quality of life. Interesting that most of these tips are already my favorite foods. The body does seek out what it needs, in the form of food, to heal it's self.

     

  • JosieJingoOnline
    Jan. 17, 2011

    For Christmas, my sister gave me something from Clinique in a tall container that really does reduce dark or age spots.  I told her I hated her spending her money but she said it worked for her.  The container is about 7 inches tall and one inch wide and is silver.  Anyway, I have been using it daily and one large brown spot has almost TOTALLY...

    RHMLucky777

    Read More

    For Christmas, my sister gave me something from Clinique in a tall container that really does reduce dark or age spots.  I told her I hated her spending her money but she said it worked for her.  The container is about 7 inches tall and one inch wide and is silver.  Anyway, I have been using it daily and one large brown spot has almost TOTALLY disappeared.  It says you need to use it twice a day so I wash my face, apply this stuff as a moisturizer and let it sink in while I brush my teeth and get dressed.  Then, I put on my make-up.  At night, I use Dove or Caress soap to wash my face and then apply it again.  I think she said it was $50 or a little less but it works.  I usually use 2-3 squirts and apply a little extra where that old brown spot used to be. 

    • verdungal
      Jan. 17, 2011

      Interesting.  Could you give the exact name of the Clinique product?

    • Anonymous
      Siobhan Landis
      Feb. 22, 2011

      I just looked at their site, it looks like it's probably "Even Better Clinical Dark Spot Corrector":

       

      http://www.clinique.ca/templates/products/sp_nonshaded.tmpl?CATEGORY_ID=CATEGORY4917&PRODUCT_ID=PROD7125

    • verdungal
      Feb. 22, 2011

      I clicked on this link but it did not give me the ingredient of Even Better Clinical Dark Spot Corrector.

       

      However, I found some of the ingredients used in this product on the following website. www.moodiereport.com/document.php?c_id=33&doc

      Excerpt as follows:

      This is due largely to the key ingredient, which is found within the Dianella Ensifolia...

      RHMLucky777

      Read More

      I clicked on this link but it did not give me the ingredient of Even Better Clinical Dark Spot Corrector.

       

      However, I found some of the ingredients used in this product on the following website. www.moodiereport.com/document.php?c_id=33&doc

      Excerpt as follows:

      This is due largely to the key ingredient, which is found within the Dianella Ensifolia plant, which originates in southeast Asia. This in turn forms part of Clinique's patent-pending CL-302 complex, which features five synergistic brightening ingredients.

      We searched the world for ingredients, and eventually, in partnership with the Kobe Skin Research Institute in Japan, we have developed and validated a new botanical complex clinically proven to provide prescription level results," claimed Yarosh.

      "Clinique is the first to use this molecule in cosmetic products. Because of its extraordinary antioxidant properties, it is the most powerful inhibitor of pigment synthesis we have ever seen."

      But it doesn't work alone. As hyperpigmentation is a multi-step process, Clinique Executive Director Research & Development Dr Paolo Giacomoni explained how Even Better Clinical Dark Spot Corrector incorporates a multi-pronged approach to the problem.

      "We have selected five ingredients (for the CL-302 complex)," he noted. "In addition to Dianella Ensifolia there is ascorbic glucoside, which is a very stable form of vitamin C, also very important in terms of fading dark spots.

      "The third ingredient is blackout yeast, which contains enzymes that digest excess melanin. Lastly, we have salicylic acid and glucosamine for exfoliation, which helps to normalise cell turnover and assist the departure of surface pigmented skin cells."

      With consistent use twice a day, results will be visible within four weeks, Clinique maintains. Clinical tests revealed between a 42% and 46% improvement in evening skin tone amongst all four ethnicities tested. Other results are said to include immediate improvement in clarity and brightness. "

       

      This is quiet a long article which you can read for yourself.

       

      For further reading on skin whiteners you can cut and paste the following URL into Google

      www.blaqvixenbeauty.com/Skin-Care-Sundays-Does-Clinique-Work-Better- Same-Less-Than-Ambi-8320968

       Skin Care Sundays: Does Clinique Work Better, the Same or Less Than Ambi?

       

       

      Also Check out the following link concerning skin whiteners

      www.suite101.com/.../getting-rid-of-those-brown-spots-on-aging-or-freckled skin-a234284

       

      In particular it is interesting to read how the FDA Changes its Mind on over- the- counter skin bleaching drug product s and the section on    Natural Skin Whiteners,

       

      It is  also very interesting to read product reviews , as we can learn a lot from other people comments.

       

      Hope this helps

      Joan

    • Kathryn
      Jan. 10, 2012

      I like clinique products. I would also like to know which it is you used for the dark spots. But I must add that all the natural collegen one can add to your diet strenthens bones and with age we also battle osteoporosis and brittle bones. They know that even tendons are made up of collegen strands and that by strenghtening them with collegen you reduce the...

      RHMLucky777

      Read More

      I like clinique products. I would also like to know which it is you used for the dark spots. But I must add that all the natural collegen one can add to your diet strenthens bones and with age we also battle osteoporosis and brittle bones. They know that even tendons are made up of collegen strands and that by strenghtening them with collegen you reduce the risk of fractures and tears - and can even repair, which is why I am here. Any comments on collegen and bone repair anyone?

    • Anonymous
      KW
      Aug. 30, 2013

      Just for another angle on this, I tried it for quite a long time ~ went through two bottles ~ using it exactly as they direct, and it didn't help at all. So maybe it works for some, but definitely not for all. I wish it did.

    • Inventia
      Aug. 05, 2014

      The action of Natural Collagen Inventia ® has been verified many times by an independent research laboratory, based on a group of proband women of different ages. For up to 14 days after use the skin moisture had increased by as much as 35% and the overall flexibility by 21%. Wrinkles became less visible for 95%* of the group, the facial firmness increased...

      RHMLucky777

      Read More

      The action of Natural Collagen Inventia ® has been verified many times by an independent research laboratory, based on a group of proband women of different ages. For up to 14 days after use the skin moisture had increased by as much as 35% and the overall flexibility by 21%. Wrinkles became less visible for 95%* of the group, the facial firmness increased for 100%* of the group while up to 70%* of them assessed the change in this parameter as very high. Similarly, everyone in the group noted an increase in epidermis smoothness. Cool

  • Lovely
    Sep. 23, 2010

    Thanks so much for all that wonderful information and the fact that all those wrinkle creams don't work.  I've always known that creams don't help your skin one bit.  Except for a brief period during my teens, I've always had beautiful skin.

     

    When I turned 50 I decided it was finally time for me to start buying those very expensive face creams...

    RHMLucky777

    Read More

    Thanks so much for all that wonderful information and the fact that all those wrinkle creams don't work.  I've always known that creams don't help your skin one bit.  Except for a brief period during my teens, I've always had beautiful skin.

     

    When I turned 50 I decided it was finally time for me to start buying those very expensive face creams to maintain my healthy skin.  I don't even remember which brand I bought, but I remember the price.  Fourteen years ago it was $75 for a small jar which lasted about a month, and of course, that wasn't the most expensive.  After a month I realized that I was right in believing the skin products were a bunch of balony.  Of course I saw no difference in my skin.  For me, it was a preventative measure.  I had no wrinkles before I used it; it was a psychological thing.  We're programmed to think we need these creams.

     

    It boggles my mind that after hundreds of years manufacturers are still able to sell these products at quite a huge price.  If the creams worked, why would there be so much plastic surgery going on?

     

    Ten years later, at 60, I finally began to notice the dreaded sagging in my neck area, and around my mouth.  I was horrified and fell victim to the latest "try it for free" ad on the internet.  I won't mention the name, but it was touted on the internet as "the best" and endorsed by a few "famous" people.  Not only didn't it help my sagging skin one bit, but they tricked me into paying monthly for this crap!  I was furious and got my money back even though they insisted that I had to pay and that they would be taking money from my credit card monthly.  I absolutely refused to pay them anything as it was supposed to be a free trial. 

     

    So here I am at age 64 and recently discovered that parsley tea, which you can make at home for 89 cents a bunch, and lasts you at least one week, drinking a few ounces twice a day, helps to build collagen, among many other amazing qualities.  But, I really started using the parsley to lower my blood pressure, which it did in a matter of days!

     

    But, I needed more help with my neck and the corners of my mouth, so I went online today to find a way; a natural way to increase collagen, and your article has helped me do that.  I will start eating all the right foods necessary to increase collagen.  Thanks so much for the information.

    • verdungal
      Sep. 23, 2010

      Its your smile and personality people always remember not those wrinkles!

       

      Parsley tea  is just great and fresh or dried parsley   makes a wonderful additions to  soups and salads.

       

      Thanks for writing.

      Joan

       

    • Lovely
      Sep. 23, 2010

      Thanks for your comment, Joan.  I know beauty comes from inside, but I'm the one who has to look in the mirror every day and I have to be satisfied with what I see.  There's really no reason for our bodies to deteriorate, as we are self healing machines, but have forgotten that.  It's simply time for all of us to start using the "power within,"...

      RHMLucky777

      Read More

      Thanks for your comment, Joan.  I know beauty comes from inside, but I'm the one who has to look in the mirror every day and I have to be satisfied with what I see.  There's really no reason for our bodies to deteriorate, as we are self healing machines, but have forgotten that.  It's simply time for all of us to start using the "power within," that power wise men have been telling us we have for aeons, but which we rarely put to the test.  I'm putting it to the test, as should we all.

    • Anonymous
      KLH
      Mar. 18, 2011

      Lovely,

       

      You inspire me.  I love your spirit.  I am 46 and adjusting to crazy menopausal hot flashes as well as skin changes.  I have a very healthy diet, but I see after reading this article there are some foods I'm definitely going to add.

       

      I agree - let's tap that inner wisdom and put it to work! Thanks for your "lovely" spirit....

      RHMLucky777

      Read More

      Lovely,

       

      You inspire me.  I love your spirit.  I am 46 and adjusting to crazy menopausal hot flashes as well as skin changes.  I have a very healthy diet, but I see after reading this article there are some foods I'm definitely going to add.

       

      I agree - let's tap that inner wisdom and put it to work! Thanks for your "lovely" spirit.

       

      KLH 

       

    • Leila
      Nov. 26, 2010

      This article was interesting and helpful. I'm currently experiencing majorly uncomfortable and extremely disheartening uterine prolapse issues. I believe, and this has been mentioned by a medical professional, that my body is lacking in collagen. I'm perimenopausal and very quickly, in the space of a few months it seems, my body went from being relatively in...

      RHMLucky777

      Read More

      This article was interesting and helpful. I'm currently experiencing majorly uncomfortable and extremely disheartening uterine prolapse issues. I believe, and this has been mentioned by a medical professional, that my body is lacking in collagen. I'm perimenopausal and very quickly, in the space of a few months it seems, my body went from being relatively in good shape for my age (mid 40's ) to becoming very saggy and "loose". I've noticed this loss of elasticity particularly  around my mid torso area. Although the medical professional indicated that "perhaps"  i was lacking in collagen, nothing was tested/recommended to verify or tackle the issue.

      So I'm hoping to do this myself. Interestingly, I was doing regular pilates classes and pelvic floor exercises leading up to the prolapse. i feel that pilates is perhaps NOT the thing to do if one has a predisposition to loose ligaments or whatever, due to low levels of collagen.

       I will increase all the "right" foods for collagen/elastin improvement and hopefully whatever road I travel down (surgery is looking like an option because, quite frankly, after 5 months of stuffing about trying to see specialists and then not having any quick fixes, i'm feeling quite desparate) I'm hoping i will "bounce back" and certainly taking care of my body the best way I can will assist that process. 

    • Merely Me
      Health Guide
      Nov. 26, 2010

      Hi there

       

      Just had to comment...uterine prolapse...as I understand it...is caused by the loss of estrogen...weakened ligaments..and usually is the long term effect of pregnancy or multiple pregnancies.  Gravity and age take their toll in many ways.  Eating healthy is going to help your overall health but it won't cure this structural issue. ...

      RHMLucky777

      Read More

      Hi there

       

      Just had to comment...uterine prolapse...as I understand it...is caused by the loss of estrogen...weakened ligaments..and usually is the long term effect of pregnancy or multiple pregnancies.  Gravity and age take their toll in many ways.  Eating healthy is going to help your overall health but it won't cure this structural issue.  One of my close friends just had the surgery needed to correct this problem and she is just fine now.  I loathe surgery too and it can seem frightening but if you are in great discomfort I would look into it. 

       

      I wish you the best.  Let us know how things go.

    • lelen
      Dec. 28, 2013

      You should definitely either try derma rolling for sagging. Also doing facial exercises yield amazing results. You can buy collagen 3 containers of 40 servings for 35$ online (ebay). There is a neck exercise online that tights the underneck muscles I even do it (I am 24, and people think I am 16). I have taken vitamin c since I was 18. Super good for your skin....

      RHMLucky777

      Read More

      You should definitely either try derma rolling for sagging. Also doing facial exercises yield amazing results. You can buy collagen 3 containers of 40 servings for 35$ online (ebay). There is a neck exercise online that tights the underneck muscles I even do it (I am 24, and people think I am 16). I have taken vitamin c since I was 18. Super good for your skin. I suggest also taking Hyaluronic acid (You can buy a super high dose 100Mg at vitacost.com for cheap!) This increases the elasticity and vatality in your skin. I honestly hate to struggle trying to get these things above in my diet. It is good to try.. but following everything 100% is very hard.

       

      Hyaluronic acid and collagen supplements are super safe and only needed to strengthen the bonding in the skin. You probably already know this. Emu oil is another good thing if you have dry skin. I was seeing some wrinkling going on under my eye and it reduced the 2 I had. I couple this with collagen (2 doses daily of 6000mg), hyaluronic acid (100mg daily), derma rolling and facial exercises. <3