In order to have strong and flexible bones we need Calcium, Collagen and Vitamin D to start. As we all know Calcium makes the bones strong, Vitamin D helps the bones to absorb the Calcium and of course the Collagen not only makes our skin young and pliable, it also makes our bones flexible. Listed below are some foods that will help with Collagen release in the body and vegetables that contain Calcium.
Although I believe in getting the majority of my vitamins and minerals from whole foods, Vitamin D rich foods are hard to come by and you would have to eat a truck load in order to get what you need. There are 2 different types of Vitamin D – D3 which is Vegetarian D and D2 which is an animal based D.
An average amount of Vitamin D may be 1,000 to 2,000 mg. a day. HOWEVER, it is BEST to check with your Health care provider to find out what would be the correct dosage of vitamin D for you to take. There are certain circumstances where your Health Provider may suggest a very high dose of vitamin D.
Collagen is a form of protein that has a lot of responsibility in the body. It helps maintain the strength and integrity of the skin, bones, cartilage, muscles, organs, connective tissue and teeth. As you age, collagen tends to decrease. This is especially seen in the skin as wrinkles start to appear. Although collagen is not directly found in foods, there are several foods that help promote its release in the system.
Antioxidants help to boost your immunity. These can be found in various fruits that also help promote collagen. Examples of these include beets, red peppers, blueberries, prunes, blackberries, cherries, raspberries and stewed tomatoes.
Omega-3 fatty acids are healthy fats that the body cannot produce on its own. Foods that contain these fats can also promote collagen in the body. Examples of these foods are Brazil nuts, almonds, pecans, cashews, flax seeds and cold water fish like salmon, halibut, herring and mackerel.
There are a number of vegetables that are low in calories, high in vitamin C and they help promote collagen. Examples of these include asparagus, kale, cabbage, collards and baby spinach.
Avocados are high in monounsaturated fat, fiber and potassium. One other thing they can do is promote collagen. They can be eaten as they are, or you can also find them in the form of avocado oil.
Soy has a substance called “genistein” in it that can help promote the release of collagen in your body. Other than soy beans themselves, soy products can include miso, tempeh and tofu.
Meats are known for their high protein content, and some of them are also high in fat, like red meat. But they can also help promote collagen in the body. Examples are beef, chicken, turkey, pork and duck. Eggs and game meats like venison and bison can also help promote collagen.
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Garlic is a good source of sulfur which is necessary to produce collagen in your body. Garlic also contains large amounts of lipoic acid and taurine, which are essential for rebuilding damaged collagen fibers. When cooking pasta, soup, meats and other dishes, be sure to add plenty of garlic.
You probably know that tomatoes contain a great amount of lycopene. What you don’t know is that lycopene helps fight collagenases. Collagenases are basically enzymes that destroy the collagen in your body. To make the most of tomatoes, it’s better to cook them than eat them raw. Stew or grill vegetables, or make your own tomato sauce for pasta.
Dark Green Vegetables
Leafy greens and other green vegetables are known for their high nutritional content. As if that wasn’t enough reason to consume them, dark green veggies have also been found to contain agents which help in collagen production. Some examples of the vegetables you can enjoy are spinach, asparagus and kale. Not only do they help in the production of collagen, but they also help your body use this protein more effectively.
Foods Rich in Omega-3
Omega-3 is a fatty acid which is considered to be a good fat. Unfortunately, a lot of people do not get enough Omega-3 with their diet. Instead, they end up consuming excessive amounts of bad fats. Omega-3 promotes smooth, supple and soft skin so you might want to consume it regularly. Omega-3 is found in most cold water fish like tuna, salmon and mackerel. If you don’t eat fish, you can sprinkle flax seeds in your meals instead or take supplements of flax seed oils.
Red Fruits and Vegetables
Aside from tomatoes, red fruits and vegetables are also considered good sources of lycopene. Beets and red peppers make tasty additions to your diet. Aside from lycopene, these red natural foods also contain plenty of antioxidants which promote collagen and battle other signs of aging.
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Love, Health and Joy to you until the next time….