Why You Want to Eat These Beauty-Boosting, Collagen-Rich Foods, Starting Today!

The beauty and wellness worlds are abuzz with praise for collagen and beauty-boosting, collagen-rich foods. And for good reason! Collagen is responsible for everything from a healthy gut, to glowing skin, to smooth-moving joints. In other words, it’s really important. Plus, it could make you look and feel more beautiful over time! If you’ve heard you should be on the beauty-supporting collagen train, but you’re not sure why—or how to begin—let this be your definitive guide. What is Collagen? Collagen is the most abundant protein in your body, accounting for about one-third of your protein makeup. While that’s impressive, what’s really impressive is how big of a role collagen plays in your health and well-being. (And in your appearance.) Made from amino acids—it’s particularly rich in proline and glycine—collagen acts as the glue that holds your body together. It helps you maintain and repair healthy bones, skin, muscles, tendons, cartilage, joints, ligaments, blood vessels, eyes, hair, and even your digestive tract. Collagen also helps build muscle mass, which can lead to a super-charged metabolism and healthy weight management. Ready for yet another bonus? Collagen helps plump the skin, lending its powers to those of us who’d love to look and feel more youthful. (So, pretty much all of us.) How Is Collagen Made? Our magnificently smart bodies make collagen on their own by breaking down dietary protein into amino acids. The body then takes those amino acids and makes collagen. So, if you’re looking for another reason to eat a healthy, well-balanced diet, here it is. Your body needs this fuel to keep your collagen-production engines running. But here’s the rub: the older we get, the less collagen our body naturally produces (to the tune of 1% less per year, starting as early as our 20s!). Factors like oxidative stress, sun exposure, smoking, drinking alcohol, and eating refined carbs and white sugar can all inhibit collagen production. Autoimmune disorders can also be destructive. So, it’s important to focus on boosting collagen production naturally through delicious and nutritious foods and consider taking collagen supplements. Collagen Supplements vs. Collagen Foods Collagen Supplements With collagen superfans coming forward by the legions, there is no shortage of collagen supplements on the market. From capsules to powders, there’s something for everyone.  For our vegan friends, since collagen is made primarily from animal sources, you may consider collagen “boosters.” These have no animal products but do contain key ingredients—like vitamin C—that support your body’s collagen production.  If you do choose to supplement, stay away from products that have artificial flavors or sweeteners. Look for powders that have been certified by a third-party quality-testing company and sourced from grass-fed, pasture-raised animals. Also look for hydrolyzed collagen “peptide” powder, which is collagen that’s been broken down so it’s easy to digest and easily dissolves into warm or cold liquids. Since many high-quality collagen powders are flavorless, you can mix them into everything from coffee and smoothies, to soups, and even baked goods. Collagen dosing will depend on the type of collagen you’re taking and your reasons for taking it. Be sure to refer to the manufacturer’s packaging and follow their instructions as stated.  RELATED: Should You Take Supplements for Gut Health Beauty-Boosting, Collagen-Rich Foods If you choose to get your collagen through Mother Nature’s bounty (we’re always on board with this!), you have loads of options to choose from. Here are 5 collagen-rich foods to add to your diet, starting today! Bone Broth One of the hottest collagen-boosting picks out there, bone broth is made by simmering animal bones in water. Since the broth is made from, well, bones, and other connective tissue, it contains many nutrients—including amino acids—that may help support collagen production. Eggs Not only are the whites of eggs rich in glycine and proline—amino acids necessary for collagen production—the yolks are packed with vitamin D and healthy fats, contributing even more to the health of our skin, bones, and muscles. Berries Did you know that ounce for ounce, strawberries actually have more vitamin C than oranges? And since vitamin C is essential for collagen production, adding more of it to your diet through citrus fruits and, yes, berries, supports your body’s ability to produce collagen.  In addition to the vitamin C element, berries are also high in antioxidants, which help protect the skin from oxidative stress and free radicals. Garlic Surprise! Garlic not only makes some of your favorite dishes even yummier, but it could also boost your collagen production, too! Since it’s high in sulfur, a trace mineral that helps synthesize and prevent the breakdown of collagen, it’s worth working into your meal-prep rotation. The only caveat? It could take a lot of garlic to realize any collagen benefits, so be sure to keep your toothbrush handy. Beans Beans are high in protein and feature the amino acids necessary for collagen synthesis. This is great news for our vegan friends who lean on beans as a protein source. Beans are also rich in copper, another nutrient that assists in collagen production. Plus, their uses are limitless. (Here’s a great recipe to get you started.) Three cheers for beans! RELATED: 5 Foods That Boost Collagen That Aren’t Bone Broth Bonus: Beauty-Boosting Berry Collagen Smoothie Recipe Turn up the dial on your gorgeous glow with this Beauty-Boosting Collagen Smoothie Recipe. INGREDIENTS 1 cup unsweetened almond milk 1 cup frozen spinach 1 cup mixed berries 1 scoop collagen peptide powder 1 tablespoon almond butter DIRECTIONS Add all ingredients to a high-powered blender and blend until smooth. RELATED: Self-Care Starts with Your Skin: Doctor-Recommended Steps to a Healthy Beauty Routine If your goal is a healthy body and age-defying hair, skin, and nails, increasing your collagen intake through collagen supplements or collagen-rich foods could make a huge difference.  Start making simple changes today and reap the rewards for a lifetime to come. (Image: Shutterstock)

The Easiest Way to Prevent Wrinkles Naturally

Trying to prevent wrinkles? Bad news: even if you’re slathering on sunscreen three times a day and are being super careful about getting enough sleep, if you’re eating the wrong foods, you’re not doing your skin any favors. But there’s good news, too: Eating the right foods can prevent wrinkles and even reverse (yes, reverse!) signs of aging. In fact, your diet is the. most. important. factor when it comes to aging gracefully. In this video, I’m sharing three nutrients you should include in your diet every single day, and which foods you can find them in. Hey, restocking your fridge is way easier than scheduling millions of appointments with your dermatologist, right? Start fighting fine lines (and embrace the ones you can’t!), now. How to Prevent Wrinkles Naturally, With Food

3 Best Foods for Healthy Skin

Healthy skin is one of those things we all want, but many of us have trouble getting. Blemishes…zits…pimples…are you cringing at even just the thought of them staring back at you in the bathroom mirror this morning? It’s a topic most people like to avoid. It’s important to take care of your skin, and your mind might already be thinking of cleansing and hydrating properly as two of your go-to strategies. But what you choose to eat is also a huge contributing factor to having healthy skin! A varied diet rich in whole foods is great for skin health, and I’m giving you 3 of the BEST foods to help you clear up your acne and prevent future breakouts. These 3 healthy skin foods are rich in selenium, vitamin C, bioflavonoids, and omega-3s which act as antioxidants in the body to help fight inflammation and reduce the occurrence of blemishes (along with a whole host of other health benefits!). Clear skin with a side of heart health, anyone?

Edible Sunscreen You Need to Know About

I have one of those love hate relationships with the sun: love being outdoors for play and exercise and adore a tanned hue but hate those damn fine (and sometimes not so fine) lines and knowing what much bigger damage I may be doing by soaking up my vitamin D. If you’ve been looking forward to some time in the sun like me, you’re going to need more than a double digit SPF to protect your glow. You need food. Yes, your favorite sport, eating, can come in handy to protect and repair your skin, and yes, it is basically edible sunscreen. Phytonutrients and micronutrients, found in some of your favorite, delicious, colorful, satisfying foods, support the work of your Coppertone by protecting your skin cells from UV damage and repairing fragile cells with nutrients. Research reveals that certain plant chemicals serve and protect your skin from damage and cancer similar to how omega-3’s protect your heart from disease. But it’s all about quality here, friends. Sorry, cheese fries don’t offer the nutrition your body needs — you can toss ‘em out with those old school sun reflectors that get the thumbs down too. The complicated words I’m about to tell you about are nutrients that chemically protect delicate skin cells from torching UV rays by strengthening them and making them harder to damage. You can think of these nutrients as a little army defending the destruction of the temple of your healthy skin cells. They also act like the Red Cross and speed recovery to damaged cells when you were expecting rain and the day was bright and sunny. One of the best things about living a truly Nutritious Life is all the cumulative benefits. Huh? Stick with me here.  When you eat healthy, exercise, manage stress etc. consistently (notice I didn’t say perfectly or always!) you reap all sorts of benefits. When eating healthy is your norm, that conscious indulgence of a S’more at the fire pit won’t set you back.  Your strength doesn’t disappear because you miss you a few kettle bell workouts.  And, guess what all those antioxidants that you’ve been eating, protect you from… You guessed it… the sun! 4 of the best edible sunscreens to protect your skin: Chow down on these edible sunscreen eats under your umbrella, slathered in SPF, and you’ll be finer than any fine line. The ingredients for these recipes for fabulous skin and sun protection may already be in your home. Pack them up alongside that trashy novel you’re bringing to the beach. Your skin will be grateful. 1. Foods with carotenoids Carrot Kale Salad Carotenoids are pigments found in orange and dark green foods like kale and carrots. They protect the skin from sun damage by decreasing sensitivity to UV light and are best absorbed with fat, so don’t even consider ditching the olive oil in this recipe. 2. Foods with sulforaphane Sauteed Shiitake, Ginger and Watercress A compound found in cruciferous vegetables and watercress, sulforaphane contains anticancer properties which protect skin from sun damage by upping the production of protective enzymes.  These enzymes help the body fight against skin damage from sun exposure. 3. Food with Omega-3 fatty acids Broiled Salmon with Spinach Omega-3 fatty acids, like the kind found in salmon, are skin superheroes. They help strengthen your skin’s natural barrier, lock in moisture, and calm inflammation caused by sun exposure. These healthy fats also protect against collagen breakdown, which means fewer fine lines and a more radiant glow. So yes—your salmon dinner is basically skincare on a plate! 4. Foods with alkaloids Iced Almond Matcha Latte This recipe is full of alkaloids, which are found in caffeine and have been shown to eliminate UV-damaged skin cells and reduce skin roughness. Studies show that the caffeine in your daily coffee or tea helps prevents the formation of skin cancer. Green tea also contains polyphenols, antioxidants shown to prevent cancer cell growth due to UV light damage. Bottom Line Here’s the deal: sun protection isn’t just about slathering on SPF (though yes, still do that!). It’s also about what you’re putting on your plate. When you fill up on nutrient-rich, skin-loving foods, you’re giving your body the tools it needs to defend and repair from the inside out. So, pack that healthy picnic, grab your favorite sunhat, and enjoy the sunshine with a side of science-backed glow. Your skin—and your taste buds—will thank you!