Although most of us, especially women, perceive collagen as a very important substance necessary for skin health, the role and importance of collagen in our body is not limited to skin.
Essentially, collagen is the most abundant protein in the human body. And, collagen is quite important for bones, muscles, tendon and ,of course, for skin which made the name ” collagen ” that famous particularly among women.
The reason why a teenager or a child has a cleaner and smoother skin relative to an adult is about the fact that the amount of collagen produced in a child’s body is relatively higher.
As such, many people who have this knowledge aim at having smoother and more vibrant skin by increasing the amount of collagen in the body.
In this article, we will discover the ways to increase collagen production in the body thus having a wrinkle-free and firm skin. Please note that the information and recommendations given in this article are based on dermatologists’ views and scientific studies.
1- Avoid Cigarettes
Bad news for smokers, but that’s a fact. Smoking brings about premature skin ageing , and dozen of scientific studies approve this fact.
Smoking damages not only collagen production but also elastin production, which also plays a very important role in skin health. In a scientific study conducted on 47 smokers and 51 people who have never smoked, it has been proven that smoking causes skin wrinkles at an early age by negatively affecting collagen synthesis.
Unfortunately, skin problems such as skin sagging and wrinkles are among the consequences of smoking that damage collagen and elastin production. Therefore, those who dream of having smooth skin should quit tobacco products for good.
2- Sleep Well
Sleep is the recovery and renewal process, that we go through every night, of our body. Therefore, it is needless to explain how important it is to have a good sleep and how tired and bad we feel on the morning of the night in which we couldn’t sleep.
When an individual suffers from sleep deprivation, his/her body produces more cortisol hormone which is known as a stress-response hormone. This excessive cortisol level in the body prevents the skin from retaining water which in turn causing skin problems such as wrinkles and dryness.
Therefore, it is important to get quality sleep every night in order to protect the elastic structure of the skin. Please note that, sleeping for 7-8 hours every night decreases cortisol production while increasing collagen production.
3- Vitamin C
Vitamin c is one of the most famous vitamins among all vitamins. This is usually because of the contributions of vitamin C to the immune system, which protects us against diseases. In addition to immune-boosting feature of this vitamin c, it provides many health benefits to the skin.
Vitamin C regulates the synthesis of collagen protein according to the report published at the State University of Oregon. In this circumstance, it is safe to say that people can increase the collagen production that became slow in adults and elders with regular vitamin C intake.
What’s more, vitamin C defends the skin against the sun’s UV rays and fights skin-damaging free radicals. The recommended vitamin c daily intake for an adult man is 90 mg , while an adult woman needs 75 mg daily. Eating more than that to get more collagen will not bring an extra collagen production.
4- Vitamin A
Another type of vitamin that is important for the production of collagen and elastin, two of the building blocks of the skin, is vitamin A. It has also role in improving blood flow to the skin’s surface.
Adequate vitamin A intake is important for maintaining the natural moisture balance of the skin. In a well-rounded scientific study, it has been proven that vitamin A intake reduces the age-related wrinkles in the skin.
You can take vitamin A to support collagen production and to maintain skin health. Note that, beef liver, sweet potatoes, spinach, carrots and grapefruit are quite generous in vitamin A.
5- Omega-3 Fatty Acids
Omega 3 fatty acids are famous for their health benefits ranging from fighting depression to reducing the risk of heart disease. Also, skin – which is the biggest organ of our body – benefits from omega 3 fatty acids.
Omega-3 fatty acids are essential to provide an ideal environment for collagen production. Fewer skin wrinkles after the age of 35 are also associated with regular omega 3 fatty acids intake by many dermatologists.
Especially cold-water fish is an excellent choice if you intend to take omega 3 fatty acids. Moreover, nuts such as cashew, almonds, walnut and flaxseed offer a great amount of omega 3.
6- Avocado Oil
Avocado oil is a wonderful tropical plant oil for many people especially in the last 20 years. And, it provides many health benefits from reducing bad cholesterol to hair care. When talking about the benefits of avocado oil, we should not forget the benefits of avocado oil, which are evident with scientific studies, to the skin.
Quite related to the previous section, avocado oil contain a handsome amount of omega 3 which we have just said to be necessary for collagen production. Avocado oil helps skin to retain water thus remaining moisturised. What is more, this amazing oil has skin rejuvenating property.
Thanks to above-given reasons, today avocado oil is in the many cosmetics’ products ingredients. This oil can be used in many forms. For instance, it is suitable to be used as a lotion, creams or shower gel. In short, avocado oil is an assistant of the body when it comes to producing collagen.
7 – Garlic
if we called garlic as miraculous food, presumably it wouldn’t be the wrong expression due to its health benefits ranges from strengthening the immune system to reducing blood pressure.
In fact, the benefit of garlic to the skin is related to its abundant sulfur content. Sulfur increases collagen production and has a role in rebuilding the skin fibres. For the given reasons, garlic should be in your diet for the sake of good/young-looking face.
Tarkan is an experienced health writer ( currently more than 600 articles ) and also the founder of this website namely www.neededforhealth.com. His expertise in health stems from in-depth medical research and knowledge which he obtained over the course of many years.
Tarkan enjoys sharing factual knowledge on health, psychology and nutrition. He always aims to deliver evidence-based recommendations, provide links to related scientific studies.