Khaberni - Collagen is one of the most important proteins responsible for the elasticity of the skin, the health of the hair and joints, but its production decreases gradually with age.
Studies indicate that some drinks may help support natural collagen production and reduce the signs of early aging.
Bone broth: The richest source of collagen
Bone broth contains large amounts of naturally occurring collagen in beef, chicken, and fish. A single cup of broth provides about 4 grams of collagen, varying depending on the type of broth and the preparation method, according to specialized nutritional research.
Milk: A complete protein to support collagen production
Although milk does not contain collagen directly, it is rich in essential amino acids like proline and glycine that contribute to its production, and enhance skin elasticity and joint health.
Soy milk: A plant-based alternative for skin
Soy milk is an ideal choice for those who avoid dairy products, as it contains complete protein and isoflavones that help improve collagen production. Studies have shown improvements in signs of skin aging caused by the sun and increased hydration in postmenopausal women when used regularly.
Green juices and vegetables: Support for cellular renewal
Leafy greens such as spinach, kale, and chard support collagen production, thanks to their content of vitamin C and amino acids, which helps delay skin aging and promote tissue renewal. However, it is advised not to overpress them to avoid losing some nutrients.
Citrus juices: Vitamin C is the key to collagen
Oranges, lemons, and grapefruits provide high levels of vitamin C which plays a crucial role in collagen formation. Animal studies suggest that these juices can increase collagen and reduce wrinkles, with the necessity of consuming 100% natural juices without added sugar for best results.
Berry smoothie: Antioxidants for the skin
Berries are rich in antioxidants and vitamin C, and help accelerate wound healing and stimulate collagen production when consumed regularly. They can be prepared with strawberries, raspberries, or blackberries to get a natural dose that supports the skin.
Practical tips for supporting collagen production:
Take collagen peptide supplements after medical consultation.
Adopt a protein-rich diet free from added sugars.
Ensure sufficient and high-quality sleep.
Manage stress and avoid smoking and alcohol.
Protect the skin from excessive sun exposure.
