Collagen is the substance that basically holds your entire body together. Lets face it,
its the most abundant protein in the human body, it acts as a building block for your bones,
your teeth, muscles, skin, joints and connective tissues. .In fact types I and
III collagen make up 90% of our hair, skin and nails. And Unfortunately, as time goes on, your
body produces less collagen. Look at your 20s for example, you slowly start losing collagen—roughly
one percent every year. This makes sure you can maximize supporting collagen growth in the body,
and one way to do that is by taking in high collagen supporting foods, 3 in particular
that are essential ingredients that support collagen formation which you definitely need
to be aware of. Ill also be sharing with you one food that I think is a game changer when it
comes to supporting collagen, so you dont want to miss this, make sure you stay till the end.
If you guys are new here, this channel is all about helping you make informed decisions as
well as be in the know when it comes to your health and wellness, and I would love for you
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for you all to subscribe as well to stay up to date with new weekly videos. Now without
wasting anymore time, lets get straight into it. Now if you havent already watched the video I made
on how to boost collagen for glass skin, i highly recommend you watch that one after this video. But
A good place to start for this one, is by asking the question, where does collagen come from? Well
it turns out, Your body can naturally make collagen. It does this by combining amino
acids (found in protein) with vitamin C, zinc, and copper.1 So, to help your body produce collagen,
you need to eat a combination of foods high in these 3 key nutrients as well. What were they:
vitamin c, zinc, and copper. And you really cant start a conversation about collagen without
mentioning these, so before I begin the list for collagen. Lets take a look at the foods highest in
vitamin c and how that ties back into collagen. Vitamin c is known as the collagen builder,
which is why its often used so much in skincare. And the highest sources of vitamin c are found in
the red bell pepper as 1 large pepper can contain over 200 mg of vitamin c. Keep in
mind that Studies have shown that absorption of vitamin C decreases to less than 50% when taking
amounts greater than 1000 mg. In generally healthy adults, megadoses of vitamin C are
not toxic because once the body’s tissues become saturated with vitamin C, absorption decreases
and any excess amount will be excreted in urine. However, you dont want to exceed more than 2000
mg as this is the upper limit. Secondly you have the zinc, and why zinc matters, is because Zinc,
is a cofactor in the production of collagen, it plays a vital role in collagen synthesis. And it
is essential to cell repair and helps protect collagen in the body from damage and one of
the highest sources of it is found in 1 cup of wheat germ giving you 14 mg. ANd the recommended
amount is 11 mg a day for men, and 8 mg a day for women. And you shouldnt exceed The upper limit for
zinc which sits at 40 mg daily for all males and females over 19. And lastly we have, copper. And
the reason we need copper for collagen is because It activates an enzyme called lysyl oxidase, and
what that does is, cross-link the collagen fibers with other supportive fibers, helping to form a
stronger tissue network. And some of the highest sources of copper come from oysters at 3.8 mg,
which is over 4x the daily required amount needed, which you only need 0.9 mg a day not to exceed 10
mg a day as the upper limit. Now that we got vitamin c, zinc, and copper out of the way,
as well as the types of foods that contain the highest amounts, and the required daily intakes of
them.But what about collagen supplements? You see, this is still a relatively new area of research,
and many experts debate whether they even work or not. The one study that stands out,
comes from A 2014 double-blind study published in the journal Skin Pharmacology and Physiology found
that women who consumed extra collagen had higher levels of skin elasticity after four weeks than
those who took a placebo. So I guess results vary and I see the arguments on both sides,
and if you want to try one yourself to see how it works on your skin, then I left the
best collagen boosting supplement I found that you can try down in the description box below.
Lets go ahead and talk about that one food I told you Id share with
you at the end, and that is ginseng. Panax ginseng is a widely used herb in Asian
countries, having anti-inflammatory, antioxidant, anti-tumor promoting and anti-aging potential.
There are several types of ginseng depending on the processing methods, including fresh ginseng,
white ginseng (WG) and red ginseng (RG). And what is interesting is the research being done on how
it supports collagen synthesis. As it “has been demonstrated that 10 μg/ml of Red Gingseng extract
increases the collagen synthesis and inhibits the MMP-1 activity in human dermal fibroblasts. Which
MMP’s are basically your matrix metalloproteinases which break down collagen. So if ginseng is able
to somehow slow that process down and stop that, it can play an interesting role in supporting
collagen strength over time. Even though I would like more research to back this up, I think its
too early to give a full recommendation on red ginseng, but I like the direction its headed.
Click the red subscribe button down below and ill see you on the next video.