Vegetables, fruit, and berries
- Green vegetables are the best foods to prevent different diseases. They can also prevent a premature collagen breakdown. All green vegetables contain chlorophyll that increases the amount of procollagen in the skin. Chlorophyll protects the skin from harmful UV-radiation and free radicals that also lead to skin aging. The amount of vegetables you should eat depends on your physical activity: the more you move, the more you can eat. If you are active for more than 30 minutes a day, you can easily eat 3 bowls of vegetables, if you move less, eat 2.5 bowls.
- Citrus fruit contains Vitamin C which helps the amino acids to produce proline. Proline is a necessary chemical for collagen production. Vitamin C also protects the body from the toxins in the environment. In order to get a good dose of vitamin C, you should eat 2 servings of fruit a day.
- Tomatoes contain lycopene, an antioxidant chemical that protects the skin from UV-light. Lycopene also stimulates the synthesis of collagen. In order to get more of lycopene, you need to bake the vegetable, and an even better option is to choose tomato juice. You should drink at least one glass a day.
- Avocado is a product that contains vitamin E which helps to prevent the breakdown of collagen in the body. Additionally, avocado contains beneficial fats that are good for the skin — and avocado oil increases the production of collagen. Specialists recommend eating half of an avocado, but be careful and pay attention to the way your body reacts to certain foods.
- Strawberries, raspberries, blackberries, and cranberries all contain ellagic acid which is necessary for the body to prevent the breakdown of collagen caused by UV-light. Berries also contain vitamin C. The portion you should eat every day depends on your age: an adult person (older than 18) can eat up to 2.5 oz a day.