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What is collagen?
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Simply put, collagen is the substance that holds the body together.
It supports the appearance of smooth, un-dimpled skin and provides strength to our bones and muscles.
What are the benefits of collagen?
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This powerful protein is capable of many essential bodily functions.
How does eating certain foods increase collagen production?
Another way to increase collagen production is to eat foods with specific collagen-boosting nutrients.
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Eating foods that contain one (or more) of these nutrients can help to increase collagen synthesis.
Why experts recommend eating foods with collagen rather than taking collagen supplements.
Because collagen production decelerates in your thirties, many people have begun to seek out collagen supplements.
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On the other hand, nutrients in food are much more bioavailable to us," Lemein explains.
Whole foods are functional because they have other properties like enzymes, fibers, etc.
over only consuming collagen," he says.
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How many collagen-rich foods should you consume to increase collagen production?
What are naturally collagen-rich foods?
“Bone broth is a popular option for obtaining collagen without supplements,” Gariglio-Clelland explains.
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Animal bones are also a natural source of gelatin, which in and of itself is packed with collagen.
And when you make fish at home, be sure to chow down on the skin, too.
Fish skin, which has been used to help heal burn victims, is loaded with collagen.
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Egg Whites
Collagen is naturally found in the shells and whites of eggs.
In total, egg whites contain 18 amino acids and all nine essential amino acids.
Therefore, the blue-green microalgae found in both fresh and marine waters is an excellent source of the stuff.
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Like certain types of meat, spirulina is a great source of protein.
In fact, one tablespoon of powdered spirulina yields 6 grams of the muscle-building nutrient.
Which foods increase collagen synthesis and production?
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Citrus Fruits
Citrus fruits are great sources of vitamin C, which is required for collagen synthesis.
Bell Peppers
Bell peppers are"great" sources of vitamin C, according to Gariglio-Clelland.
Oysters
Oysters are hands-down the richest source of zinc.
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Just three ounces of oysters gets you a whopping33 milligrams of zinc, exceeding yourdaily recommended zinc intakethreefold.
(You would just need to eat two eastern oysters to meet your 11-milligram daily value.)
Now forget about those costly collagen supplements and stock your grocery carts accordingly!
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