Did you know we lose 1% of our collagen every year after our mid to late 20s? There are also lifestyle and diet factors that can increase this loss even further.
Collagen is the structural protein that keeps your skin firm and lifted. As we age, it decreases and our skin can tend to lose volume and cause sagging.
Here are factors that will speed up the loss of collagen:
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Smoking
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Unprotected UV exposure
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High sugar diets
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Lack of sleep
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Strong topical lotions such as retinol
Collagen helps improve the look of your skin, but it also has many health benefits from within:
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Increases muscle mass
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Prevents bone loss
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Relieves joint pain
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Reduces artery stiffness and increase levels of “good” HDL cholesterol
There are at least 28 different types of collagen but five are the most essential found in the body.
Here are the foods found in each collagen type:
If you’re looking to include specific foods in your diet to promote overall collagen production, here are SWW’s recommendations:
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Citrus fruits, berries, tropical fruits, tomatoes, bell peppers
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Vitamin C is a big part of the production of pro-collagen
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Garlic
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high in sulfur, which is a trace mineral that helps synthesize and prevent the breakdown of collagen
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Leafy Greens
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has chlorophyll which increases the precursor to collagen in skin
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Legumes- specifically lentils and chickpeas
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Amino acids which are necessary for collagen synthesis
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Cashews
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Helps the body create collagen
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Spirulina
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Plant based protein - contains amino acids (glycine and proline which make up collagen)
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Be sure to stay clear from all refined carbohydrates and sugar as these cause inflammation and damages collagen in the body.
For an extra boost in collagen support, check out Truvani’s collagen protein powder that targets Type I, II, III. Our favorite way to enjoy is blended into our green smoothies. Enjoy!
