foods that are naturally rich in collagen and those that boost collagen production if you're lucking to keep your skin youthful your joints strong and your nails healthy it's important to follow a healthy diet and eat foods that naturally support your collagen collagen is basically a structural protein that provides framework to various tissues in your body like your skin bones tendons ligaments eyes and cartilage as you age collagen begins breaking down causing wrinkles sagging skin and weaker joints although you can take supplements to help prevent collagen loss the most important thing you can do is to follow a collagen-rich anti-aging diet in this video you'll learn about the best foods that naturally provide collagen and also those which stimulate collagen synthesis in your body natural sources of collagen firstly it's important to knowe that some foods naturally contain collagen proteins whilst others contain co-actors that just help your body to make its own collagen so that being said number one is bone broth bone broth is by far the richest natural source of collagen protein that you can consume this is made by boiling animal bones and connective tissues for long periods allowing the collagen to break down into gelatin when you consume this your body converts the gelatin back into collagen which is used to form cells tissues Hair Skin and more you can make bone broth yourself very easily in a tasty stew I recommend using chicken necks and feet or perhaps beef bones alternatively you can get ready-made bone broth powder which you just mix with warm water and drink if you prefer two fish and shellfish both fish and shellfish are excellent natural sources of type one collagen particularly in their bones ligaments and the skin it's recommended to start eating more fish including the skin and some of the small bones in sardines for example to raise collagen levels in your body Marine collagen is often extracted from these sources to use in different supplements as it has smaller p tiddes that are easier for your body to absorb salmon sardines mackerel tuna Lobster oyster shrimp and muscles are all excellent choices and good sources of collagen three meat and organs meats and organ meats are also naturally rich in collagen particularly cuts that contain connective tissues if you don't eat enough animal protein as you age your skin and Joints will break down faster unfortunately beef brisket Chuck shank and oxtail are all loaded with collagen and amino acids that strengthen the framework of your body as is pork shoulder Hawks and belly chicken thighs which have the skin on and organ Meats like liver tripe and heart they're all packed full of collagen you can also get a good amount of bone in Cuts like beef short rib lamb shanks or pork ribs when you're buying your Meats I recommend to try can use high quality pasturised grass-fed organic Meats as these will contain many many more nutrients than the cheaper varieties so the foods that we've talked about so far all contain the essential raw materials needed to make collagen like Proline Glycine and lysine however there are also some other nutrients that you need as well and these are things like copper and zinc foods that boost collagen synth is now in this section we'll be looking at the foods that don't contain the raw collagen proteins but they do have the important nutrients that your body uses to boost collagen synthesis eating more of the following anti-aging foods will help to Crosslink collagen fibers to strengthen up your skin hair nails bones joints Etc mixed berries mixed berries like strawberries blueberries raspber berries blackberries and others are loaded with antioxidants and vitamin C these nutrients prevent your existing collagen from breaking down and they help your body to make more collagen alium vegetables aliums like garlic onions leaks and shalots are all rich in Sulfur which helps your liver produce something called glutathione glutathione combats oxidative stress and it helps to keep your skin and your tissue healthy whilst also preventing collagen breakdown six avocados avocados are full of healthy fats and vitamin E which reduce inflammation and boost collagen eating just one to two avocados a week can help to keep your skin smooth and hydrated whilst also supporting nail and hair Health peans peacan nuts contain a lot of copper and antioxidants which support both collagen and elastin in your skin they also provide healthy fats that supports overall skin hydration olive oil extra virgin olive oil should be eaten raw and drizzled over salads to help your body absorb phytonutrients from vegetables that will support your collagen olive oil contains vitamin E and Omega 9 fats that nourish the cell membranes of your skin as well this very speci special oil ingredient also helps to prevent collagen damage in your arteries to lower the risk of heart disease and high blood pressure spirulina spirulina is a nutrient-dense algae that you can get as a powder and mix into drinks and smoothies this is rich in Copper the number one most essential mineral needed to form new collagen fibers in the body it also contains amino acids and antioxidants that can boost collagen synthesis as well shitake mushrooms these are also another wonderful source of copper which helps to build and maintain your collagen shitake mushrooms have Bea glucans which will help your immune system repair and regenerate damaged collagen in the body eggs eggs provide key amino acids which are needed for collagen production I recommend eating three to four eggs every day to supply lysine vitamin E e d and sulfur which are all important in collagen synthesis and 12 is tomatoes Tomatoes especially when you cook them contain a high amount of lycopene which protects your skin and supports collagen production lopine helps to balance out hormones like estrogen which breaks down the skin if it's too high vegan and vegetarian collagen for those of you who are on a plant-base based diet it's important to know that plant-based Foods don't contain any collagen unfortunately however there are vegan supplements which have been made that contain genetically engineered collagen made from yeast or bacteria when you're choosing a supplement try to find one that also contains hyaluronic acid zinc and vitamin C to help your body out supplements to protect and boost collagen if you wish to take anti-aging to the next level I recommend the following three supplements to help fortify your body with the necessary materials and co-actors to boost collagen firstly you can take one to two scoops of collagen powder every day to boost collagen production in your body Bine and Marine collagen is the best and provides all of the raw building blocks that you need next you can take 100 to 200 mg of hyaluronic acid daily in a capsule this is another way to make your skin and your joints healthier this helps to moisturize your skin lubricate the joints and keep your collagen fibers very strong and you can also take 25 mg of zinc glycinate with 2 mg of copper glycinate as this will help to fuel certain enzymes that form new collagen and elastin in your skin other ways to boost collagen no matter how many supplements you take or how many foods you eat you cannot outrun a bad diet or a bad lifestyle long-term lack of sleep emotional stress or OV exercising raises cortisol a catabolic hormone which dissolves collagen in your body so take care of your emotional health by keeping your stress under control relaxing and getting a bit more sleep hydration areas in your body that contain collagen like your skin and your joints will always age faster when you're dehydrated so aim to drink at least 1 and A2 L of water every day one of my top tips is to sometimes add a tiny pinch of Celtic Sea Salt to your water as this helps water to enter your cells and hydrate them avoid oxidative stress you have substances like cigarette smoke sugar alcohol and vegetable seed oils which all accelerate collagen breakdown so avoid these as much as possible you can also support your adrenal glands by getting sunlight Vitamin D practicing mindfulness and taking long walks to further help prevent your skin from breaking down by supporting your adrenals and I also suggest incorporating herbs and spices into your diet that are packed full of anti-aging phytonutrients some of my favorites are turmeric Capers green tea Rosemary basil oregano parsley and my absolute favorite is mint there's also a very simple drink that you can drink on a daily basis at home to boost your collagen as well if you'd like a recipe to that particular smoothie watch the video that I've put on your screen now thank you so much for watching another of my videos I wish you great health wealth and happiness