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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)

5 Foods That Prevent Acne Naturally

Clear skin involves hydration, proper cleansing, and many other practices, but preventing the pimples we all despise also starts on your plate. That’s right, acne-fighting foods do exist. No, adding them to your regular diet won’t be like waving a magic wand over your every zit and watching them immediately disappear. But these foods, listed below, contain compounds that contribute to banishing breakouts by addressing some of acne’s root causes, like inflammation and cell turnover. RELATED: 3 Important Inflammation Triggers That Aren’t Foods Eat them in place of inflammatory foods that are linked to breakouts, and you’ll be one exfoliation closer to a clear complexion (and will hopefully be able to use fewer chemical creams, too). 5 Acne-Fighting Foods To Eat Now 1. Brazil Nuts Brazil nuts are loaded with the mineral selenium (which is also great for mood). Just one to two fulfills your need for the entire day—really. Selenium is important when it comes to skin health because it acts as an antioxidant, helping to decrease inflammation, which is known to cause acne. Eat these flavorful nuts as an on-the-go snack or chop them into pieces to top your oatmeal or Greek yogurt. RELATED: 5 Creative Ways to Dress Up Your Yogurt 2. Carrots Carrots contain healthy doses of both vitamin A and beta-carotene, which can reduce inflammation and encourage cell turnover (like a natural exfoliation). These acne-fighting foods also help strengthen your skin’s defenses against bacteria that can cause flare-ups. One study found an association between lower vitamin A levels and more severe acne. And it’s easy to work them into your diet: they’re the perfect crunchy snack to dip in hummus, or you can throw them in a soup or salad. 3. Pumpkin Seeds Pepitas (a fun, fancy name for pumpkin seeds) are rich in phytonutrients and minerals like  manganese, magnesium, copper, iron and zinc. Zinc, in particular, has strong antioxidant properties. It’s also been shown to reduce sebum, which can cause acne when too much is produced. Use the crunchy, nutritious treats to top a salad or bake them into healthy muffins to start your morning. RELATED: 3 Edible Seeds That Make Awesome Snacks 4. Green Tea Green tea is a great source of acne-fighting antioxidants —polyphenols like flavonoids and catechins—and it’s also great for hydration, which improves cell turnover, meaning you have more healthy new cells to boost your complexion. Dehydration can also cause swelling and puffy skin and a slowed response to acne medication or skin treatments. Brew a cup during the afternoon slump for both an energy and skin pick-me-up, or marinate your fish in it for a delicious, breakout-banishing dinner. 5. Tomatoes Tomatoes are not only good for your immune system, they’re also amazing for skin thanks to nutrients like vitamin C and bioflavonoids that have powerful antioxidant properties. Start popping tomatoes instead of pimples by adding a few slices to a collard green wrap or making a chickpea and broccoli rabe salad, the perfect make-ahead lunch for the week.

8 Foods for Glowing Skin

You’ve read countless tips for glowing skin in magazines and blogs and brochures. You’ve dabbed toothpaste on zits, tried cleansing pads that stung, spent a fortune on wrinkle creams, used miracle oil made from special pearls, exfoliated until you were raw, buffed massaged, and polished your cheeks, and have done embarrassing face exercises, all in the name of a younger, firmer, clearer face. Does it feel like you’re chasing a dream sometimes? You’re not alone. The truth of the matter is that a lot of your skin’s appearance comes from genetics. Whether you have a fair complexion, freckles, uneven skin tone or are prone to blemishes, you can’t choose to have a porcelain complexion or a lovely olive skin tone, you get what you get. Thanks a lot, Mom and Dad. You can, however, take what you got and make the most of it. There are lots of products that help you from the outside, but you need to support that work with what you put on the inside. How many of those tips for glowing skin you read  talked about food? Whether you’re troubled by aging skin that’s losing elasticity, dry skin that appears dull or fine lines and wrinkles, these eight foods defend the integrity of your cells to keep them as healthy as possible, which trumps the promises of whatever cream you dabbed on this morning. 8 Foods for Glowing Skin Artichokes are one of my top ten all time fave foods. These green spiky vegetables contain phytochemicals that act as anti-inflammatory agents in the skin. If you’re seeing redness, or looking to recover from a laser treatment, toss some on your salad or snack on them right from a jar or pouch to speed your recovery. Avocados are hydrating and help to promote collagen production, which makes for younger, firmer skin. Eat them and reap the benefits of the B vitamins and vitamin E. As if, you needed another reason to have a little guacamole. Cantaloupe is a nutrient bonanza that I recommend all summer long to satisfy a sweet tooth and prevent dry and flaky skin. A single serving (about 1 cup) of this delicious melon provides you with more than your Recommended Dietary Allowance (RDA) of vitamin A, the vitamin responsible for supporting your epidermal glow. Pop some melon balled cantaloupe into the freezer and use them instead of ice in your unsweetened iced green tea. Grapeseed oil is full of proanthocyanidins (pro-ANTHO-syan-ID-ins), which act as antioxidants that help protect against free radical damage caused by pollution and the sun. It has been found to play a role in the stabilization of collagen and maintenance of elastin — important components that make up the middle layer of your skin. They add support and elasticity, preventing wrinkles and returning your face to its natural shape after you flash your killer smile. Grapeseed oil can also help hydrate and moisturize the skin and works great for sauteing due to its high smoke point, and its mild flavor works well in smoothies. Matcha tea is a great way to stay well hydrated and load up on the anti-inflammatory benefits. Proper hydration helps prevent your skin from drying out and helps eliminate toxins. It also improves cell turnover, meaning you’ll have more healthy new cells to improve your skin tone, giving you healthy, vibrant skin. All green and black teas (unsweetened) help reduce inflammation, so if matcha isn’t your cup of tea, you can still reap the benefits. You can also throw some matcha into a morning smoothie.  Mushrooms should be your favorite fungi. They provide B6, folate, niacin, riboflavin, iron, potassium, and selenium, all of which you need for beautiful and healthy cells. In ancient times, Chinese women ate them to promote a smooth complexion. Selenium shields newly formed skin cells from damage brought on by too much time in the sun. Those new cells keep your skin looking soft and young. Slice raw mushrooms on your salad, or toss them into your stir fry for a virtually calorie free umame addition to your dinner. Salmon chalk one more benefit up to this superfood. Salmon is good for your brain, your heart, weight management, your immune system and it also makes your skin glow. The omega-3  fatty acids play a role in wrinkle free skin, reducing inflammation and preventing collagen breakdown. Keep salmon in your fridge and a can of salmon in your pantry as a staple so you can always pull off a healthful beauty boosting meal or snack in minutes. And, you now have an excuse to dine on salmon tartare more often. You are welcome. Turmeric is a traditional spice that is newly hot with good scientific reason. It’s full of curcuminoids, which are antioxidant phytochemicals. Think fighting free radicals that cause wrinkles. Besides serving as a super transport for these antioxidants, turmeric is great at nourishing skin and promoting skin elasticity — preventing wrinkles and age spots. Sprinkle some on eggs or add to your morning vegan smoothie or add a spoonful to your roasted veggies before you toss them in the oven. Organic Eggs are something everyone needs in their regular diet because eggs are healthful for so many reasons. For your skin, you need them for their zinc. Zinc is important in controlling oil content of the skin and minimizing breakouts. It’s also essential in the formation of collagen, which forms connective tissue and skin. Scrambled or sunny side up? I hope these tips for glowing skin give you some new motivation to change up your diet and gain confidence from the inside out. Eat these foods and pull out some of those processed ones that may be clogging your skin’s inner glow. And, let me know how your skin is looking!