Foods that produce collagen

Today there are many procedures being done and creams being used to look younger. I do not feel that there is anything wrong wit that, but beauty comes from the inside out. The saying “you are what you eat” is very true. As you begin to age, collagen production begins to go down infections. Luckily, you can consume a variety of foods rich in specific vitamins and minerals that will boost production of Collagen. If you eat whole natural foods, you will feed your skin the vital nutrients, which in return will give you a beautiful natural glow and supple rich looking skin.

Collagen is mainly used to make skin, muscles, tendons, blood vessels, ligaments and scar tissue. Collagen is approximately a quarter of all the protein in you body. Collagen is used to help improve your skin’s elasticity. Collagen is also responsible for helping to keep your ligaments and tendons strong.
Adequate consumption of foods high in copper, niacin and vitamin C will help boost collagen production.
Niacin-Rich Foods
Niacin assists your body in the normal functions of the skin, digestive system and nerves. According to the American Academy of Dermatology, niacin reduces dark spots and increases collagen production in the skin. Adult women need approximately 14mg of niacin daily while men need 16mg. Niacin-rich foods include lean meat, fish, eggs, nuts, dairy products and poultry. Enriched breads, cereals and legumes also contain moderate amounts of niacin.
Vitamin C-Rich Foods
As a water-soluble nutrient, vitamin C plays an important role in collagen production and retaining skin elasticity. As a result, vitamin C deficiency slows collagen production as your body is unable to repair itself. Adult women need approximately 75mg of vitamin daily while adult men need 90mg, reports MedlinePlus. Vitamin C rich foods that stimulate collagen production include peppers, cantaloupe, broccoli, citrus fruits, potatoes, strawberries and tomatoes.
Copper-Rich Foods
In regards to collagen production, copper is an important nutrient for skin functions but only small amounts are needed. According to the University of Maryland Medical Center, both women and men need an estimated 900mcg of copper daily. Copper-rich foods to help increase collagen production include cashews, chocolate, filberts, soybeans, oysters, crabs, beef liver, mussels, mushrooms, fortified cereals, grapes, bananas and avocados.

I advise people to eat these foods and also juice many different types of fruits and vegetables everyday. I juice at least once a day and do one ounce of wheatgrass. It really works.



anniecartoonHi Everyone.  My name is Annie and I am a nutrition and fitness professional..I have such passion for living a healthy lifestyle, being fit and feeling and looking great.  It all starts from motivation and self-love. If you care and love your self enough, you will always take good care of your body mind and soul as they are all connected. It’s not one size fist all.  We are all very unique and different. I really want to share my knowledge and passion with you and help you reach your goals.  It all starts in the mind.  A thought is very powerful and when you really focus on what you want. It will come to you in time. Eating is a conscious decision.  You really are what you eat and it will show.  Training hard at the gym is also another factor in how you will look. You do not need too much cardio to look fit and lean. Building lean healthy muscle with the right nutrition will really shape your body and help you get nice curves. 🙂

A little bit about me and my journey…. As I was growing up I was an overweight kid up until the age of 18.  It was when I graduated high school that my mom took me to a diet center to lose weight. Within 9 months I lost so much weight but I had to also figure out what to do next.  I was a young kid with not much knowledge at all.  That is when I got very interested in nutrition and I wanted to figure it all out.  I actually had to go through anorexia to get there because sadly I was trained that food was bad and I could not eat too much of it.  I only knew that the less I ate, the thinner I got. I did not know that it would later ruin my metabolism and gut me.  Through a lot of trial and error I went through so many fluctuations that did bot last because I did not realize that I damaged my metabolism and as soon as I ate I would either feel really full or gain weight. In my early 20s I discovered how much I loved weight raining and I started to build muscle.  I sill had the mind-set of less food and more cardio, which did not work long-term. That type of method may work when you are young but as you get older it will hurt your metabolism and mess with you insulin and hormones.  In my 30s I still was trying to figure it all out with trial and error.  I started to eat much better.  Now in my early 40s, which I am so proud to say I am in my 40s J)) I finally understand the science and I am more fit and healthier than ever.  I am eating 6 meals a day, I carb cycle and I am nor afraid to eat and lift heavy..  I do not a lot of cardio and I am leaner than I have ever been I do love to do a spin class once per week and 20-30 minutes post workout cardio. I feel that so many of us have fallen for the wrong advice and we end up hurting poor bodies.  We need to keep a good balance in life and control stress. I will go more into that at another time. See you soon! XOXO