Who wouldn't want to have glowing skin and a healthy gut? After all, they're both key players in your overall well-being. Achieving optimal skin and gut health takes consistent effort, but rest assured there are natural ways to support them both! Here at Nutravita, we believe in harnessing the power of everyday foods for superior health. 

Elevate your skin and gut health without resorting to hard-to-find ingredients. Instead, unlock the hidden potential of familiar foods in your kitchen already.

In today’s article, we'll reveal the secrets of these common staples, demonstrating their surprising benefits and showing you how to incorporate them into your daily meals for the best results.

What is Collagen and Why is it Essential?

Let's talk a bit about this powerful protein known as collagen. You're probably aware that proteins play a vital role in our body, providing the essential building blocks for cell growth and repair. Among these proteins, collagen takes the crown as the most abundant, making up around one-third of the total protein content in our bodies. 

Not just abundant, collagen is the key to maintaining a youthful and vibrant look. Yes, you've guessed it right - it's the secret ingredient that keeps our skin beautifully stretched, supple, and resilient. As we age and hit our mid-20s, our body naturally starts to produce less collagen, which prompts an onset of wrinkles and a general lack of firmness. 

However, collagen is not all about looking youthful. It's also the glue that holds your body together. Found in a diverse range of structures including your bones, muscles, and blood, collagen ensures that your body functions properly, offering support, strength, and structure.

What's the Link Between Collagen, Healthy Skin and a Healthy Gut?

Understanding the connection between collagen, radiant skin, and a well-functioning digestive system is instrumental in achieving that healthy glow from within. Naturally produced by our bodies, collagen is a protein that bestows strength, elasticity, and structure to our skin, joints, and muscles. It's like the underlying scaffolding holding us together, crucial in maintaining our body's luxuriant vitality. 

Surprisingly, collagen's magic doesn't limit itself to just skin health. A sufficient amount of it in your body can influence your gut's well-being as well. Research suggests that collagen can seal and heal the gut lining, promoting better digestion and alleviating gut health issues.

Also, a healthy gut microbiome, teeming with beneficial bacteria, helps your body absorb nutrients efficiently. These nutrients, including the building blocks for collagen production, can then be readily used to keep your skin looking its best.

Incorporating collagen-rich foods into your diet can therefore serve two-fold benefits. One, it'll replenish the collagen supply of your body, benefiting the skin by improving its texture and appearance. And two, a well-nourished collagen store will contribute to a healthier gut, ultimately amplifying the gleam of your skin from the inside out.

Think of it as the ultimate beauty shortcut that keeps your skin youthful on the surface and your gut functioning efficiently from within.

Fuelling Your Skin from Within

From edamame beans to soups, there is an extensive array of foods that can help your body produce collagen. Here are the ones that I'd recommend as a food first nutritionist:

Citrus Fruits

Citrus fruits are a delicious way to boost your health. Oranges, grapefruits, lemons, and limes are all packed with Vitamin C, a powerful antioxidant that helps to promote collagen formation in the body. As we consume citrus fruits, the Vitamin C content is quickly absorbed into our bloodstream. From there, it travels to various parts of the body, including the skin and connective tissues, where it acts as a critical cofactor for enzymes involved in collagen synthesis. Incorporating citrus fruits into your diet is an easy and refreshing way to support your body's natural healing processes.

Broths

Did you know that broths are an excellent source of collagen-boosting nutrients? Bone broth, for instance, is slowly simmered over 24 hours to dissolve beneficial proteins from the bones into the broth. The resultant mix is rich in collagen and can support your skin, gut, and overall health.

However, if you follow a plant-based diet, you might be wondering how you can gain these benefits. Here's an idea: You could create a plant-based broth using ingredients known for their collagen-boosting properties! Some of these include garlic, leafy greens, red and yellow vegetables and legumes.

Just like bone broths, plant-based broths can also be a fantastic source of collagen-synthesising nutrients when cooked slowly and mindfully. You could consider adding protein-rich ingredients like beans or legumes and some healthful fats like coconut to mimic the richness of bone broth.

Whether you are sipping a cup on a chill day or incorporating it into your meals, these broths can offer a versatile route to elevate your collagen intake, and subsequently, your skin and gut health.

Garlic

Garlic is a remarkable ingredient that can do wonders for your body. It is rich in sulphur, a vital element that plays a crucial role in collagen production, which is essential for maintaining healthy skin and a strong gut. The sulphur in garlic helps to stabilise collagen's structure and cross-links between collagen molecules, which ensures that it remains strong and healthy. Not only that, but garlic also possesses powerful anti-inflammatory properties that can help to reduce inflammation in the body. Inflammation is a common factor in many chronic diseases, ranging from skin conditions to digestive disorders. By incorporating garlic into your diet, you can support collagen production in the body and enjoy healthier skin and a stronger gut.

Great Product!

"Great value, higher strength than my usual supply which is good. Easy to swallow too." - Pete

Edamame Beans

Edamame beans are a fantastic source of protein that your body can easily break down into amino acids, helping to promote collagen synthesis. What's more, they're also rich in phytoestrogens, which have been shown to increase the levels of hyaluronic acid in the body. This can help keep your skin hydrated and youthful-looking, making edamame beans a great choice for promoting healthy skin.

Tea and Coffee

Are you a fan of coffee or tea? Well, good news for you! Both drinks can be helpful in collagen production when consumed in moderation. Coffee has antioxidants that can slow down ageing and assist in the regeneration of collagen. Meanwhile, tea, particularly green and white variants, contains catechins which are natural antioxidants that stimulate the body to produce collagen.

Ready to Supercharge Your Collagen Levels?

While incorporating collagen-boosting foods into your diet is certainly beneficial, adding supplements can effectively enhance your intake. If you're looking to amplify the collagen levels in your body, consider adding a collagen supplement to your daily regimen. 

For instance, here at Nutravita, we offer a wonderful range of products that are designed to help you improve your collagen intake. One to consider is Collagen Sachets enhanced with Biotin, Hyaluronic Acid, Vitamin C & E. These handy sachets of collagen goodness are not only easy to consume, but they're delicious too with a pleasant raspberry flavour. Combined with important vitamins and minerals like Biotin, Vitamin C and E, these sachets provide a well-rounded boost to your skin, hair and nails. 

I can see good results 

"Seems to be working. Skin appears clearer and more plumped up." - Phillipa W.

And if you're vegan, I'd recommend trying our Vegan Collagen Formation Complex. These capsules supply you with the ingredients your body needs to generate collagen, even without the presence of animal products - it's one of my must have supplements as a vegan nutritionist!

However, always remember, it's essential to support your collagen levels with a balanced diet and a healthy lifemy. Eating the right foods and maintaining a good skincare routine will always remain key to achieving that coveted glowing skin and a healthy gut.

Riya Lakhani-Kanji MSc ANutr is a registered nutritionist and health writer. Equipped with a Bachelor's and Master's degree in Human Nutrition, Riya leverages her scientific knowledge to create engaging content that empowers people to embrace the power of plants.