If you’ve ever heard about intuitive eating as a new approach toward effective weight loss, you’re not alone. Every day, more people are tuning in to this new eating lifestyle that has many benefits for physical and mental wellbeing.

But what is intuitive eating and where did it come from? Does it really work? How is it different from traditional diets?

If these questions have been on your mind lately, keep reading.

In this article, you’ll discover what intuitive eating is, what some of the benefits of this trending approach are, and if it is really effective for weight loss and wellness.

What Is Intuitive Eating?

Intuitive eating is a behavior or approach that allows you to tune in to your body while enjoying various foods without guilt or shame.^[1] It is commonly known as the “no diet” diet.

Intuitive eating also helps you organically identify foods that work for your body and which do not. It also goes further by letting you embrace your hunger and fullness signals, developing a healthier relationship with food.^[2]

With intuitive eating, you won’t feel it necessary to measure or count calories and macros.

Intuitive eating is not a new thing. It was a behavior first promoted by two dietitians in 1995, and now many people are becoming more aware of it.

Moreover, more health professionals like me are using this approach to help people develop a healthy mindset around food and fitness, have realistic expectations around body weight changes, and enjoy the process more positively rather than restrictively.^[3]

Does Intuitive Eating Work for Weight Loss?

The good news is that intuitive eating works wonders for weight loss and fitness. The reason is simple: this approach becomes natural to you. Intuitive eating helps you get in shape.

Studies show that most people who learned to eat intuitively were able to develop a healthier relationship with food, had less food anxiety, and achieved a healthier weight.^[4]

Your approach toward healthy eating positively changes. It’s a fact that the “dieting mindset” in which you constantly track calories, measure foods all the time, and obsess with portion control only leads to eating disorders.

More Facts About Intuitive Eating

Intuitive eating is the perfect strategy to get rid of the vicious cycle of chronic dieting. It is a fact that most people who have been on diets over and over again will gain their weight back. This is the infamous yo-yo effect.^[5]

Coupled with that is the toxic mindset around labeling foods as “good” and “bad,” the guilt and shame that traditional diets cause around certain foods.

Therefore, intuitive eating helps you experience freedom from food anxiety and embrace your body’s biological needs while making sound food choices.

Intuitive eating also promotes a mentality that is free from food deprivation. Usually, our bodies tend to crave foods that we are deprived of. Demonizing foods is a way of saying, “you don’t have a right to enjoy chocolate chip cookies because you’ll get fat!”

Guess what will happen: eventually, you’ll overindulge in those, causing you this sense of guilt and weight gain. Because of this, intuitive eating is more realistic in that it embraces the act of enjoying varieties of foods.

Believe it or not, this behavior is what helps you choose to balance and keep a healthy weight in the long term.

Ditching the “Dieting” Mindset

If one thing is true, it’s that there is no single food that will make you fit and neither is there one that will make you fat.

All you need to do is to make solid food choices based on what feels natural to your body.

It has already been proven that when you’re free from food obsessions, you make better food choices and are at peace with food in general.^[6] Then, you naturally start shedding those extra pounds and trimming your waistline.

It’s all about balance and the right mindset.

Nutritionists have seen too many people fall into the trap of “fad diets.” Even though “dieting” may work for a short period, this fails in the long term.

To avoid frustration and body hate, you should prioritize eating in a way that works for you. There isn’t a “one size fits all” approach.

Everybody is unique. We all have different preferences and metabolism.

In fact, “dieting” without proper guidance and supervision from a nutritionist. does more harm than good. Trust me. That’s why many people have the infamous yo-yo effect.

So, instead of following the media cleanses, fasting methods, and quick fixes, you should start learning how to tune in to your body. It is also essential to identify how your body responds to your foods. You’ll notice better-lasting results.

Main Principles of Intuitive Eating

For the most part, some of the principles of intuitive eating have been already covered in this post. But let’s summarize some other important facts.

1. Honor Your Hunger and Fullness Levels

This seems to be a no-brainer, but we often overlook this behavior. When you eat intuitively, you eat when you’re naturally hungry and stop eating when you are full.

Remember that proper nutrition is key to keeping your body nourished at all times. In this way, you’ll avoid the deprive-binging cycle and keep your calorie intake in check.

2. Intuitive Eating Is Being at Peace With Food

This is one of the most important principles of intuitive eating. There’s no love and hate relationship with food that exists in your mind whatsoever. No food demonizing is done.

You understand that there are varieties of foods with their own nutritional value and benefits. Then, you develop a healthy relationship with food that allows you to make conscious decisions. You embrace balance.

3. It Allows You to Discover Your Satisfaction

Who doesn’t enjoy eating real food? That’s the principle behind intuitive eating.

Even when you indulge occasionally, you can still stay healthy and in shape. There is that sense of pleasure when you eat that will automatically help you identify when “you’ve had enough.”

4. It Is About Respecting Your Body

Why hate your body when you can embrace your journey and have a good relationship with food?

Eating intuitively is all about having a judgment-free zone. The best thing is that you understand you’re on a journey to achieve a better version of yourself physically and mentally.

Plus, getting in shape takes time and patience. Therefore, we should love our bodies while enjoying the present moment.

5. Exercise According to Your Body’s Needs

Following the same train of thought, train according to your body’s needs. The fitness industry is booming, and we should take advantage of the different ways we can exercise.

Just as with food, there is no specific routine that works the same for all. Focus on learning which active lifestyle is good for you. Discover new workout routines that will give you results.

It’s your body; it’s about you. It’s essential that you find professional guidance in this area.

6. Cope With Your Emotions Without Relying on Food

It’s no secret that we’ve all gone through situations in which anxiety and stress are at their peak. However, you must identify those triggers and learn to cope with your emotions the right way.

Too many times, we tend to rely on food to make us feel better while the problems are still there. This will also keep you on the weight gain cycle and make you feel worse about yourself.

So, be more compassionate with your emotions and your body. Learn to deal with your feelings positively. Some good ways to not cope with food are exercising, journaling, or talking to a friend or therapist.

How to Eat Intuitively

Embracing intuitive eating all starts with the right mindset. It’s time to release the fears around eating healthy and food in general. This is the key to a healthier lifestyle.

Intuitive eating is not a diet. It’s neither something that you develop overnight nor a quick fix. Instead, it is behavior that, over time, will make you develop positive emotions around eating, food, and preparation.

Intuitive eating is a natural way to nourish your body to stay in constant balance and harmony. You will be able to get lasting results without fear of “falling off track.”

Start with baby steps. Don’t follow what others are doing. Just go with what works for you. Educate yourself on the importance of eating a variety of foods.

Stop labeling foods as “good” or “bad”. Identify that each food has its unique value and nutrients. If you listen to your intuition, your body will accept nutritious foods in more proportion to others.

The same thing happens with exercise. Eating and exercising should not be a burden or punishment for your body. You should enjoy both as ways to achieve better health.

Final Thoughts

If you are looking to improve your health naturally, eating intuitively might be a good strategy for you. Set realistic goals. Get into the habit of pampering and loving yourself more

Also, make sure you look for proper guidance from a certified nutritionist.

TL;DR

Don’t have time for the full article? Read this.

❯

Intuitive eating is a behavior or approach that allows you to tune in to your body while enjoying various foods without guilt or shame.

❯

Studies show that most people who learned to eat intuitively were able to develop a healthier relationship with food, had less food anxiety, and achieved a healthier weight.

❯

Intuitive eating is not a diet, but a behavior that will make you develop positive emotions around eating, food, and preparation.

❯

Main principles of intuitive eating: honoring hunger and fullness levels, coping with emotions without food, respecting your body, being at peace with food, discovering satisfaction, and exercising according to your body’s needs.

Featured photo credit: Muhammad Ruqi Yaddin via unsplash.com

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If you ever find yourself restless at night, it could be because of something you just ate. Not every meal qualifies as a good late-night meal, and many foods have hidden ingredients and properties that can actually keep you up, causing you sleeping trouble, which can be annoying and uncomfortable.

When it comes to some of the foods that keep you awake, you’d be surprised to find that certain vegetables can cause your tossing and turning. I have made a list of 12 such foods that can keep you awake at night, so you know to avoid them if you aren’t trying to stay awake too long.

Let’s dive in.

12 Foods That Can Keep You Awake At Night

1. Alcohol

Now, this can be a bit confusing, as alcohol might put people to sleep if taken just before bedtime. But alcohol does not qualify as a depressant. When people fall asleep after drinking alcohol, they do not get the best quality sleep for that night and end up waking between sleep periods.

The circadian rhythm of the body is one of the ways in which the body regulates sleep. Alcohol interferes with this rhythm, giving the body a bit of difficulty knowing when it is bedtime and when it is not.

A published study confirms that alcohol might reduce sleep time, having a negative impact on REM sleep.^[1]

REM is short for rapid eye movement sleep. This is an important phase of sleep where there are random and rapid eyeball movements. This phase is essential for healthy rest.

Every healthy human being requires at least seven hours of REM sleep every night, and alcohol may have a negative impact on that, hence, reducing the quality of rest you get every night.^[2]

2. Fatty Foods

There is evidence that fatty foods have a negative impact on your sleep. In 2016, a study agreed that taking large amounts of saturated fats made sleep feel superficial and insufficient. ^[3]

This happens because our digestive systems are not very active when we are asleep. So, fatty meals can cause a bit of a problem when you’re ready to turn in for the night because it’s difficult to digest.

Avoid greasy and heavy foods like fried chicken, french fries, mozzarella sticks, and potato chips

3. Spicy Foods

Spicy foods are considered to contain large amounts of spices like chili peppers, mustards, curry, etc. Spices illicit a sensation that borders around pain and pleasure.

As tasty as spicy foods may be, they are not exactly good for bedtime as they will keep you awake at night. There are many reasons why this happens. Some include indigestion, acid reflux, and heartburn.

In 2019, a study found that spices do impact the quality of sleep negatively.^[4]

When you have a meal rich in spices, you may notice a slight increase in your temperature. This increase might be small, but it does affect sleep. For the body to properly initiate sleep, it has to maintain a temperature between 66 and 70 degrees Fahrenheit. Anything above or below this range may impact sleep negatively. ^[5]

Rich spicy meals can also affect people with digestive problems like peptic ulcers or heartburn, as they can cause very uncomfortable sensations. With peptic ulcers, spicy foods are going to cause pain. And with heartburn, spicy foods may cause a bit of discomfort around the chest area.

This discomfort might keep you awake for longer hours, interrupting your sleep time.

If you must have spicy food, keep some space between your bedtime and the time you consume the food.

4. Celery

Celery is such a rich vegetable. It contains virtually everything you need, from vitamins to antioxidants, etc. It can also reduce inflammation.

But here is why it passes as a food that can keep you awake at night: It has diuretic properties. Many consider the meal a natural diuretic.^[6]

This means after a meal of celery, you may want to use the bathroom more often. Disruptions in sleep like this will surely impact the quality of your sleep.

5. Foods Containing a Lot of Salt

Salt makes food tastier. A meal without the right amount of salt will make you not want to go on with eating. Similarly, a meal without too much salt will negatively impact your sleep.

An article published by the European Society of Endocrinology agrees that salt impacts the quality of night sleep a person gets. This article discovered that people who eat salt-rich foods before bedtime had more “superficial” sleep and were prone to sleep disturbances. ^[7]

They either woke up earlier than usual or woke up in the middle of the night to drink water. They woke up feeling less satisfied and wanted to sleep more during the day, as they felt a bit drowsy and sleep-deprived.

The reason this happens is that salt causes water retention, especially when taken in large quantities.

Give some gap between when you take salty foods and when you fall asleep.

I’d add that salt has an impact on blood pressure. It is best you stay away from salty foods if you have any issues with your heart. ^[8]

An increase in blood volume, which closely follows the intake of large amounts of salt, will put more demand on your heart tissues. Also, stay away from salt if you have underlying kidney issues.

6. Cruciferous Vegetables

Some examples of cruciferous vegetables include arugula, bok choy, broccoli, cabbage, collard greens, cauliflower, and Brussels sprouts . These vegetables are essential for your body and must include veggies in your meals as they add so much to your body.

But the problem is they may reduce your sleep and keep you awake at night because they will have you feeling fuller, just like beans.

The indigestible sugars in cruciferous vegetables can also make you bloat since the body has a bit of a problem breaking them down.^[9]

Instead of some late-night vegetables, why don’t you just stick to having vegetables for breakfast or lunch?

7. Beans

Beans are one of the richest edible legumes out there. It is loaded with health benefits as it contains a high amount of protein and just enough fiber.

At the same time, ironically, it can have a negative impact on your sleep.

For many people, eating beans causes “gassing,” a feeling of being fuller than you normally would. You will definitely have problems with sleeping better at night when you feel too full like you have to use the bathroom every three minutes. ^[10]

Having much gas in your stomach may make you burp more and may also make finding a comfortable sleep position quite stressful. If you must have beans, then try to have beans for lunch. When sleep time nears, then it is time to have only foods that don’t make you gas.

Having foods containing fiber may improve your sleep, especially if you do not have gas problems after eating fiber-rich foods.

8. Dairy Products

This is especially true in people who have lactose intolerance. Lactose intolerance, simply put, is an impaired ability to digest lactose. It is caused by a deficiency in the enzyme lactase.

Lactose intolerance presents symptoms such as bloating, abdominal pain, and sometimes diarrhea when people take products rich in lactose. It is best to avoid dairy products or anything containing a high amount of lactose, particularly when it is time to go to bed.

You should also avoid drinking much milk, even if you have lactose intolerance, as it might keep you feeling full for long periods after taking them.

9. Meat (Cured Meats)

When it comes to foods to stay away from at night, cured meats should be top of the list if you have asthma symptoms.

A study has shown that processed meat may worsen asthma symptoms, and since asthma symptoms are worse at night, this spells trouble boldly. ^[11]

Processed meats are rich in tyramine; this is an amino acid that causes the release of norepinephrine from the body.

Norepinephrine is a neurotransmitter that prepares the body to act. It is lowest when we are at sleep. So, any substance that increases its concentration during bedtime might significantly disrupt sleep.

10. Foods With a High Glycemic Index

Foods with a high glycemic index, simply put, are foods that increase our blood sugar levels. They can span across various meals, like bread, processed meals, foods rich in processed sugar, etc.

Eating foods that contain a rich amount of processed sugar has been linked, and rightly so, with insomnia. ^[12] The rise and fall in your sugar levels make your body release hormones that can cause disruptions in your sleep by altering hormone levels in your body.

If you have diabetes, high sugar food can cause you to want to pee more often—that means you will wake up from sleep more, which disrupts sleep quality.

11. Tomatoes

Tomatoes are anti-inflammatory foods that help boost immunity, but just like processed meat, tomatoes contain a large amount of tyramine. ^[13]

This protein causes your brain to release the neurotransmitter called norepinephrine, making your brain more active than it should be when you are asleep. ^[14]

12. Water

You may already know about this, but water can hinder your sleep. If you drink a lot of water just before bedtime, you will feel full and urged to use the bathroom. Waking up in between naps can reduce the quality of your sleep.

Final Thoughts

Sleep is a valuable thing that our bodies need, so we should try our best to get as much sleep as possible. If you’re having problems sleeping at night, look at the 12 foods on this list, and you might find the cause.

Featured photo credit: JESHOOTS.com via pexels.com

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Collagen is all around us, from our groceries to cosmetics to pills, and even in the unlikeliest places like our cup of coffee. Suddenly, they are touted to be the best thing for your health, especially for your joints and skin.

But what’s the truth about collagen? Is collagen worth your money and health? Should you buy collagen-rich foods without paying attention?

Breakdown of Collagen and Types of Collagen-Rich Foods

Collagen gets its name from the Greek word “kólla,” which means “glue.” Collagen is the most important protein in our body, with the primary role of gluing it together.

The most abundant protein found in our body is, in fact, a family of proteins with a primary fiber-like structural framework of connective tissues.^[1]

It is most commonly found in our:^[2]

• Skin
• Muscles
• Tendons
• Bones
• Ligaments
• Cartilage
• Blood vessels
• Intestines

There are several types of collagen, categorized by their amino acid composition.

The most common type of collagen is Type 1, mostly found in the skin, tendons, internal organs, and organic parts of the bone.^[3]

The vast majority of the remaining collagen in the body is categorized either as Type 2 collagen, which is found in the cartilage^[4], and Type 3 collagen, which is found in the bones and lymphoid tissues.^[5]

How Is Collagen Linked to Joint and Skin Health?

Collagen is the building block of your body and supports joint health. It helps maintain healthy cartilage and tendons to keep your joints moving smoothly, absorb shocks, and reduces the risk of injuries. It can also help reduce joint pains and aches.

We often mention collagen in skin care, especially aging. Collagen makes up most of your skin’s weight.^[6] It renders youthfulness to your skin as it maintains your skin’s structure, suppleness, texture, and resilience.

When Should You Be Concerned About Collagen?

The collagen production in your body decreases with aging. The collagen levels start dipping as you get older and can further be accelerated because of other factors, such as poor diet, lifestyle, genetics, and excess sun exposure.^[7]

Also, each year after you hit 30, your body not only loses collagen but also its ability to produce high-quality collagen.

So, now, the collagen in your body goes from a tightly organized network of fibers to a disheveled maze. Environmental exposures can damage collagen fibers, reducing their thickness and strength, leading to wrinkles on the skin’s surface.

Collagen comprises nearly 60% of the cartilage, which surrounds your bones and protects them from the shock of high-impact movements.^[8]

A deficiency in collagen could lead to a loss of cartilage and joint problems. Some signs include:^[9]

• Wrinkled and crepey skin
• Stiffer, less flexible tendons and ligaments
• Shrinking and weakening muscles
• Injuries, joint pain, and even osteoarthritis
• Gastrointestinal problems because of the digestive tract lining in your digestive tract

How to Increase Collagen in Your Body

Your body combines amino acids and the nutrients you get from food to produce collagen. So, if your body doesn’t have the necessary elements, it cannot produce enough collagen. Also, with age, your body may not absorb and synthesize nutrients as efficiently as before.

So, the primary reasons there could be a collagen deficiency are poor diet, lifestyle, and aging.

While aging is a natural process of life, you can take control of your collagen intake.

There are two ways to increase your collagen levels. First, by improving your diet, and second, by dietary supplements.

When you increase your collagen intake, be it via food or supplements, the extra protein accumulates in the cartilage between your joints.

What’s even more interesting and beneficial is the fact that your collagen intake can stimulate your body to create more collagen naturally. The result is that you can have better mobility and flexibility and lesser pain and inflammation.

However, please note that your collagen intake cannot magically repair or regrow damaged cartilage or joints or even reverse its natural depletion because of aging. It can only stimulate new collagen production in your body.

The Truth About Collagen Supplements

Despite its abundance in our bodies, collagen has become a top-selling supplement purported to boost our joint and skin health.

There are many things you should know about collagen supplements before purchasing.

First is that most collagen supplements—known as “Hydrolyzed collagen” or “Collagen peptide,” usually available as powders, pills, and in certain foods—are sourced from animal parts, such as eggs, fish scales, bovine bones, and skin.

If you’re vegan, vegetarian, or allergic to eggs or fish, rethink your purchase decision.

Hydrolyzed collagen is broken down forms of collagen, and it dissolves easily in your food and beverages.^[10] These supplements contain amino acids (the building blocks of protein) and can also have additional nutrients that are beneficial for skin and joint health.

However, the challenging part about “Hydrolyzed collagen” ​​is that you can never tell which type of collagen is in the commercially available collagen powders. So, you can’t identify the right collagen supplement that will help improve your joint and skin health unless it’s specifically mentioned.

Another myth is that the ingested collagen supplements will go directly to improve your joints and skin. Instead, the collagen is broken down into its building blocks during digestion as it is not built to survive the pH changes in the gut.

Collagen products are also advertised as a miracle cure for several skin problems. Collagen is not naturally found on your skin’s outer layers, but in the deeper layers.^[11]

Collagen fibers from topical skin creams are too big to sink in through the skin’s outer layers. Even shorter collagen chains such as peptides cannot permeate through the skin’s outer layers, which makes the tall claims of collagen products being a skin wonder cure unbelievable.

Skin creams with synthetic collagen might work as it forms a film-like layer on your skin to reduce water loss as a protective skin barrier.^[12] However, it’s still no comparison to healthy eating with collagen-rich foods and using sunscreen for great skin health.

As per a comprehensive meta-analysis comprising 19 studies published in the International Journal of Dermatology, hydrolyzed collagen supplementation stimulates fibroblasts or the collagen-producing cells and can improve skin hydration and elasticity and reduce wrinkles.^[13]

Other studies have shown how collagen supplements can improve joint mobility and decrease joint pain, stiffness, swelling, tenderness, and even osteoarthritis.

But there’s a catch about the research on collagen supplements. Most, if not all, research studies on collagen supplements to date have been fully or partially funded by related industries that could profit from them.^[14]

Another fact is that a regulatory body like the U.S. Food & Drug Administration cannot approve collagen supplements like all other supplements.^[15] So, you can never be sure of its safety and can only believe what the manufacturer tells you.

Taking a collagen supplement can also prove detrimental to your joint and skin problems in the long run, as it could be an excuse for poor eating, sleep, and lifestyle habits.

Any collagen supplement is not a suitable replacement for wholesome protein from high-quality, healthy food. If you’re already on a healthy and well-balanced diet, you don’t need supplements in the first place as your body will make sufficient collagen naturally.

Top Collagen-Rich Foods for Your Joint and Skin Health

Fortunately, collagen is freely available in many of our daily foods.

Many high-protein foods contain amino acids like glycine, proline, and hydroxyproline that aid collagen production.^[16] Your body also requires nutrients such as zinc, vitamin C, and copper to produce collagen.^[17]

Here are the top collagen-rich foods that you can include in your diet to get high-quality collagen for strong joints and a glowing and healthy skin.

1. Animal Sources

Collagen is found mostly in animal proteins, especially in meat and fish that contain connective tissue.^[18] For example, we find them in tough cuts of meat or the skin and bones of fish.^[19]

Meats such as beef are high in zinc, an essential element for collagen production. Beef, contains glycine, proline, and hydroxyproline, the three types of amino acids that constitute collagen.

There’s a good reason why chicken forms the main constituent of several collagen supplements.^[20] Chicken, especially the neck and cartilage parts, is a great source of collagen. As per a study in the journal Clinical Interventions in Aging, the neck and cartilage parts of the chicken can help treat arthritis.^[21]

The meat of the fish contains less collagen in comparison to the other meats. But here’s the catch: Fish and shellfish have ligaments and bones rich in collagen.

What makes fish and shellfish preferable is that fish collagen is absorbed 1.5x times more efficiently than other collagen sources of meat like pork and beef.

Ironically, the fish parts such as the scales, skin, eyeballs, and head, which are the highest in collagen, are less consumed.^[22] So, make sure to include these fish parts in your diet.

Speaking of seafood, oysters are another great addition to your diet as it’s rich in copper which aids in creating collagen.

Collagen is naturally found in animal bones. Animal bones are a natural source of gelatin, which comes packed with collagen. This explains why one of the best and most popular collagen-boosting foods is bone broth.

While the egg yolks contain collagen, the egg whites contain high amounts of proline, the amino acid that is vital for collagen production.^[23] Have them whichever way you prefer—boiled, poached, fried, scrambled, or omelet.

Dairy products contain many nutrients that help boost collagen production.^[24]

Here is a list of animal source collagen boosting foods:

• Eggs
• Ribeye steak
• Pot roast
• Chuck steak
• Chicken wings
• Bone broth
• Fish and Shellfish
• Oysters
• Milk
• Yogurt
• Cheese

However, we usually do not recommend a high intake of animal products as part of a long-term healthy and environmentally sustainable diet.^[25][26] So, please consume in moderation, keeping in mind the above factors.

2. Vegetables

Consume more leafy greens as they are rich in vitamin C and chlorophyll, which are great for antioxidant properties and collagen production.^[27] You can also include bell peppers as part of your healthy diet.

Bell peppers contain antioxidants, amino acids, vitamin C, and other minerals that boost collagen production. They also contain capsaicin, which has anti-inflammatory properties that helps reduce the signs of aging.

Among the bell peppers, the red variety is the most beneficial because of its high Vitamin C content, which helps regulate the synthesis of collagen. It also contains Vitamin A, which helps boost your skin and joint health.^[28]

Broccoli is another vegetable that you can include in your diet as it is rich in Vitamin C and contains some amounts of zinc and copper, which aid in collagen production.

Here are some suggested vegetables that can help aid collagen production:

• Spinach
• Rainbow Chard
• Collard
• Kale
• Lettuce
• Bell peppers
• Green peas
• Broccoli

3. Fruits

Citrus fruits are loaded with vitamin C and antioxidants that play a major role in collagen production. Vitamin C helps in linking the amino acids during the production of collagen production. That’s why getting your Vitamin C is crucial. It also helps you achieve a glowing skin as it flushes out toxins and fights skin inflammation.

Apart from being known for their antioxidant properties that are good for your skin, berries are another excellent source of vitamin C. In fact, strawberries contain more vitamin C than oranges.^[29]

Tropical fruits are also rich in vitamin C, copper, and zinc which boost collagen production.

Tomatoes including sun-dried and grape are high in vitamin C, which boosts collagen production, and also contains lycopene, an antioxidant that’s great for your skin health.

Here are some collagen-rich fruits that you can include as part of your healthy diet:

• Orange
• Lemon
• Lime
• Grapefruit
• Clementine
• Mango
• Banana
• Guava
• Kiwi
• Pineapple
• Raspberry
• Blueberry
• Blackberry
• Tomatoes

4. Legumes and Beans

Legumes and beans are high-protein foods containing amino acids that aid collagen production. They also contain Genistein, a collagen-promoting isoflavone.^[30]

Legumes and beans contain several minerals and nutrients like zinc, copper, and vitamin C, which are great for skin health. Some legumes and beans that boost collagen production naturally are:

• Soybeans
• Garbanzo beans
• Fava beans
• Kudzu

5. Nuts and Seeds

Nuts and seeds are excellent collagen-rich foods. They provide the essential amino acids for collagen that our bodies cannot produce on their own.

There are many different ways to incorporate them into your diet. You can eat them as quick snacks. You can try adding one of these foods to your next meal. Think soups, salads, sandwiches, pasta dishes, stir-fries, smoothies, and more.

Here are some nuts and seeds-based collagen-boosting foods for you:

• Almonds
• Cashews
• Hazelnuts
• Peanuts
• Pistachios
• Walnuts
• Sunflower seeds
• Plant-based milk, such as soy and almond milk

6. Whole Grains

Whole grains are protein-rich foods. They contain several collagen-building nutrients including zinc and copper. The protein and nutrients aid in the amino acid-to-collagen transformation.

It is generally recommended to switch over from refined grains to whole grains for more wholesome nutrition because refined grains are stripped of several essential nutrients for our body during processing.^[31]

Here are my recommended collagen-boosting whole-grain foods:

• Oats
• Quinoa
• Brown rice
• Whole Wheat

However, apart from including the above foods, you also need to watch your sugar and water intake particularly.^[32]

Sugar is collagen’s foe. Two of the most common types of sugar, glucose and fructose, link the amino acids in collagen and elastin to create harmful compounds called AGEs (Advanced glycation end) products.^[33] AGEs are known to damage collagen and cause inflammation.

Water is collagen’s friend. Researchers have shown that water is an integral part of collagen binding tightly to its helical shape.^[34] In its natural state, water accounts for 60% of collagen by weight. So, make sure to drink plenty of water every day.

Final Thoughts

For the production of high-quality collagen, have a balanced diet comprising whole foods, such as fruits, vegetables, lean meat, seafood, whole grains, beans, nuts, and seeds.

You can make the foods listed above part of your daily diet to help promote collagen production in your body.

Since we’re yet to have non-industry-funded research on collagen supplements, it’s best to consult your doctor if you choose to take that route. However, we suggest consulting your doctor on the best diet and lifestyle plan to help boost your collagen production naturally.

Featured photo credit: MART PRODUCTION via pexels.com

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