The Jakarta Post
Bowl with beef broth, boiled bones and fresh vegetables (Shutterstock/Magdalena Kucova)
Collagen is the most abundant protein in our bodies. Among its benefits are improving our skin, strengthening nails and making hair shiny.
Instead of nutritional supplements, check out these seven natural collagen boosters for younger looking skin, as compiled by Reader's Digest.
For more collagen, increased protein consumption is recommended. Lean proteins such as chicken breast, turkey or pork work well.
“The protein we eat is broken down into amino acids during digestion, which is then reassembled into collagen,” explains Libby Mills, the spokesperson for the Academy of Nutrition and Dietetics.
Actually, vegetables are not the greatest source of protein, but legumes like green peas are. One cup serves nearly 8 grams of protein, which makes it a healthy ingredient that can boost collagen in the body. Green peas can be eaten as a garnish or in salads, soups or pesto.
Everything orange is supposed to be healthy, and carrots especially are a good source of collagen.
“We want the collagen being made to be reproduced exactly as it should be, and vitamin A plays a role in that,” comments Mills. For instance, snack the vegetable raw or process it to a healthy salad or tasty hummus.
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Another plentiful source of protein is beef. “Buying meats that have a little tougher cut, like chuck or rump roast, will give you a little more natural collagen breakdown in your food,” says Marisa Moore, a registered dietitian nutritionist.
Spinach, kale, mustard greens and Swiss chard are real boosters of collagen, vitamins A and C, and zinc. Blending the leafy greens with a fresh salad is a great option.
Chickpeas are high in protein, vitamins A and C, zinc, as well as thiamine which “is a vitamin that ́s very important for collagen production because it helps break down protein,” according to Mills.
Consisting of vitamin B, the healthy snack is good for skin revitalization and wound healing. Enjoy chickpeas as a delicious hummus.
Bone broth is one of the best protein and natural collagen suppliers. Whether the bones and cartilage are from chicken or cows, make sure to use knuckle or knee joints. (sop/kes)