Collagen refers to proteins that make up the skin and connective tissue in the body. As we age, our levels of collagen decrease, causing wrinkles in the skin and hair loss. Low collagen levels can also lead to decrease quality of sleep, weakened muscles and bone health.

Food vs. Supplements?

Collagen supplements have become widely popular and available in recent years. The supplements come in pill form and powders in a variety of flavors. Many question which source of collagen is better: food or supplements?

A 2012 review on nutrition and agingTrusted Source also concluded that fruit and vegetables are the safest and healthiest approach to boosting skin health.

Here are food sources of collagen to add to your diet to improve skin elasticity.

  • Bone broth
  • Chicken
  • Fish (with skin)
  • Egg whites
  • Berries
  • Garlic
  • Leafy greens
  • Beans
  • Cashews
  • Tomatoes
  • Red bell peppers
  • Citrus fruits
  • Avocados
  • Oysters

In addition to eating these foods, it’s also important to limit sugar intake.

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