Collagen Food for Women Over 50

By on October 7, 2021
collagen food

Collagen, the naturally draining protein as we age, protected our bodies and skin in our youth. With women over 50 experiencing lower collagen levels than their younger counterparts, we should be looking for collagen food to increase this natural protein. The older we get, the more we have to complain about. Sagging skin and deepening forehead wrinkles are just for starters. Don’t get me going on our aching joints. 

It may come as no surprise that the foods we eat can have a huge impact on the way we look and feel. While there are many different approaches to eating an anti-aging diet, collagen is one of the buzziest ingredients in the diet and skincare markets. 

Luckily, there are a number of things we can do to reverse or slow down these signs of aging and at the top of the list is improving our diet. This little protein contains a few essential properties that can make all of the difference when it comes to rejuvenating our skin and body from the inside out. Collagen plays an integral part in the health of our connective tissue, bones, muscles, and digestive system. This protein is what holds us together.

Collagen food for skin health

Our skin relies on type I and type III collagen for its youthful, plump, and supple appearance. As our collagen and elastin levels drop with age, our skin becomes saggy, thin, and wrinkly. Multiple studies have shown that taking collagen supplements can help improve skin elasticity, and the appearance of fine lines, and wrinkles, like crow feet eyes. While supplements are a great complementary source of collagen, our bodies best obtain collagen from our healthy diets.

Collagen for stronger muscles

A study that followed women over showed that those who took collagen supplements during a 12-week exercise regimen gained much more strength and overall muscle mass. 

Collagen & Amino Acids for bones

Studies have shown that increasing your collagen intake can have a positive impact on your bone mineral density and bone markers. One study, in particular, showed that post-menopausal women were able to increase their bone mineral density with a collagen peptide supplement.

Can your diet damage natural collagen production?

What do pasta, cake, donuts, and potato chips all have in common? You guessed right, these foods can make you look older than you actually are. Consuming sugar and processed foods can contribute to the production of excess free radicals. Over time, excessive free radicals can weaken our cells, trigger inflammation throughout the body, and cause premature aging.

Including more collagen food sources into our diet and saying goodbye to inflammatory foods can help you look your best.

If you’re ready to upgrade your healthy diet by consuming collagen-packed foods, LivingBetter50 has compiled the top collagen-carrying foods for you! 

Bone Broth

This collagen-filled superfood has only come back in popularity recently. To make collagen bone broth, you need to have three things: Animal bones, water, and time. Similar to how gelatin is made, bone broth is made by simmering animal bones for anywhere from 36 to 48 hours.

As the broth slowly simmers, the bones and connective tissues break down and release collagen, nutrients, and amino acids. Far beyond improving just skin elasticity, nutrients like calcium, magnesium, glucosamine, and chondroitin make bone broth a must-eat. You can make bone broth from any animal bones you may have, but beef bones are the best sources of collagen type I.

Fish

One of the most easily absorbed versions of dietary collagen is marine (fish) collagen. What makes marine collagen stand out above the rest is its high levels of three amino acids. Lysine, proline, and glycine are essential for collagen production. The majority of collagen is stored in its bones, scales, and eyeballs.

Collagen production foods (Collagen synthesis)

Collagen-rich foods aren’t the only things we can eat to support our skin. There is a wide range of foods that contain vitamins and nutrients that help our bodies with collagen synthesis. Collagen synthesis is a multi-step procedure.  Collagen synthesis uses many different structures both within and outside of fibroblasts to produce collagen on a cellular level.

Citrus Fruit

Citrus fruits are famously full of vitamin C, giving them their immune-boosting benefits. However, vitamin C is just as incredible when it comes to supporting collagen and overall skin health. Fibroblasts create collagen throughout our body with the aid of vitamin C and our connective tissue and our skin. The antioxidant properties of vitamin C help defend our skin’s collagen fibers from free radical damage.

Oysters

If you are not sure about adding oysters to your diet, you may be swayed by their skin and health benefits. These shellfish have high levels of two collagen-loving minerals, Zinc and copper. Zinc and copper are needed for your body to synthesize collagen. Without these two minerals, your body would have a hard time producing enough collagen. 

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Collagen Food for Women Over 50