Bring on the garlic bread with guacamole and a side of blueberries! Protecting your collagen has never been so easy. Here are nine exceptional foods that support collagen.
Gotu Kola
Asiaticoside acid is the beneficial component in the gotu kola herb, which has been reported to possess wound-healing qualities that significantly increase collagen formation and angiogenesis. Both in vivo clinical studies and human cell culture experiments have concluded that this acid influences collagen synthesis. Intake at 1 mg was shown to increase collagen content by 76%!
Tremella Mushroom
In a promising study, ingestion of tremella mushroom was proficient at reducing collagen loss in the skin, increasing type 1 collagen, and repairing collagen breakdown. Tremella also maintained the appropriate ratio between type 1 and 111 collagen.
Blackcurrants
Anthocyanin makes foods, such as berries, dark purple, or red, and this study concludes that the anthocyanins in blackcurrants increase collagen, hyaluronic acid, and elastin in human skin fibroblasts (cells in the dermis). The methods were replicated in rats, and it was found that the collagen content in the treated animals was significantly greater than in the untreated.
Garlic
In one study, compounds in garlic "significantly inhibited the degradation of type І procollagen and the expressions of MMPs in vivo and attenuated the histological collagen fiber disorder and oxidative stress in vivo." In other words, garlic protects collagen in living organisms.
Moringa
One study on moringa revealed that this beautiful green leaf from India exhibited an anti-collagenase effect. Collagenase is an enzyme that breaks down collagen. Moringa inhibited collagenase by 50%. Another study confirmed these collagen-protective qualities of moringa.
Marigold
Tagetes erecta L., an edible common flower, was shown in studies to increase the synthesis of type 1 procollagen by 83.7% compared with the control treatment! Research on mice confirmed these benefits of marigold for the skin. These studies were performed with tagetes erecta L., which is not to be confused with another type of marigold, calendula officinalis. However, calendula also has promising benefits for collagen and wound healing. Consider brewing a beautiful marigold tea.
Amla Berry
In this promising study, the unique amla berry was found to be a potent procollagen agent. Additionally, a randomized, double-blinded, placebo-controlled study showed significant skin elasticity in the group that ingested a drink of amla berry and lingonberry for 12 weeks. Although they look odd, whole amla berries are the best choice.
Avocado
In one animal study, those fed avocado oil had significant increases in the collagen content in their skin. Additionally, a pilot study showed that oral intake of avocado for 8 weeks in healthy women reduced skin aging. A significant increase in skin firmness was found in the avocado group compared to the control group.
Blueberries
Blueberries, just like blackcurrants, are loaded with anthocyanins, the pigment that makes plants blue and red. It's a special pigment that offers many benefits, including collagen support. A study found that blueberry extract lowered UV-B triggered collagen damage and the release of IL-6 and IL-8 (inflammation) in human dermal fibroblasts. An additional study showed that blueberry consumption protected collagen loss in bone.
