Have you come across the term "collagen" in the supplement aisle? This structural protein is the most abundant protein in our body, which is found in our skin and other connective tissues.
In the markets, you can find collagen pills and powders that help in creating healthy bones and cartilage as well as a youthful skin.
Our body naturally makes collagen, but it reduces as we get older. A decrease in collagen count can result in loss of elasticity and structure of the skin throughout the body.
Having more collagen in the body helps you get rid of staving skin as well as degrading joints. Experts doubt that taking supplements isn't the best way to maintain collagen supply.
Dieticians are discouraging the use of supplementing collagen to the body. It is only a waste of money, because the body is not going to utilize the extra collagen.
A well-balanced diet, rich in lean protein, heart-healthy fats, fruits and vegetables has all the collagen-synthesizing nutrients that you need.
Some healthy whole foods often encourage the production of collagen and protect it from breaking down due to environmental damage.
Eating these foods will keep your joints and bones healthy as well as boost the collagen production in the body.
Here, we have listed some of the best foods for healthy joints and collagen production. Take a look!
1. Red Bell Pepper:
Vitamin C is crucial for a healthy supply of collagen. Vitamin C is an antioxidant that promotes collagen synthesis. In the absence of vitamin C diet, the body cannot promote collagen as effectively. Just ½ a cup of red bell peppers provide 158% of your daily dose of vitamin C.
These contain a good amount of the antioxidant lycopene that protects your collagen supply. Lycopene can protect the skin and preserve your collagen levels. This is one of the best foods for the skin.
Salmons are an excellent source of healthy omega-3 fatty acids that ease inflammation and prevent collagen breakdown. These foods help in counteracting inflammation and protect the joints.
4. Sweet Potato:
By eating just one baked sweet potato, you can get about six times your daily value of vitamin A and keep your skin and joints healthy. Vitamin A helps to restore more collagen and helps in the preservation of body organs.
5. Lean Turkey:
It is necessary to consume enough protein that is made out of amino acids. Turkey is a good source of lean protein, lysine, which is one of the major amino acids that facilitates collagen production.
You need to consider eating the whole egg for this purpose. Egg yolks are rich in choline, a B vitamin that is converted into glycine, which is one of the amino acids involved in collagen production.
7. Sunflower Seeds:
Just one ounce of dry sunflower seeds provides 37% of your daily dose of vitamin E. Like any other antioxidant, vitamin E fights free radicals and prevents skin damage.
Berries contain a lot of nutrients and also anthocyanins that are antioxidant compounds which fight inflammation. They also contain ellagic acid that is another antioxidant which helps decrease inflammation and prevents joint pain. This is one of the top foods for strong bones and joints.
Nuts are loaded with healthy fats and antioxidants that help the body fight off and repair the damage caused by inflammation. This is one of the top foods for healthy joints.
10. Orange-coloured Vegetables:
These contain vitamin A and beta-carotene that are strong inflammation fighters. These veggies also contain beta-cryptoxanthin that helps prevent inflammation-related disorders like rheumatoid arthritis.