The Secret to Glowing Skin

I have always been mystified by Collagen..if you ask someone the main component of the human body they most likely will say 'water' and that is correct, however next to water the number one physical component is collagen. And what a big component this is - it covers so many different types and is often very hard to decipher what it actually is. Today I'm taking it apart and explaining it in lay man terms...the jargon associated is somewhat like Latin in my book !
Collagen firstly is a protein and it is a protein that our body can produce. It is essential for our bodies and affects skin, hair, bones, joints and even the digestive system. When we are young our bodies produce bountiful supplies of collagen, as we get older however this falls dramatically, by our 40's our levels can fall by about 30% and thus starts the wrinkles, dry skin, fine lines etc...the fun stuff of aging. Like all things collagen is subject to breakdown and dwindles with age.
Apart from aging lifestyle factors affect collagen production, stress, alcohol, too much sun, a diet high in processed foods can also contribute to collagen loss.

What is Collagen ?
There are at least 16 types of Collagen (lets not go into all those here) but the important part is what it helps in your body:

• skin
• hair, nails 
• joints, bones, teeth
• muscles tissues, ligaments, tendons 
• digestion
• and it may lower stress and anxiety. 

We always think of skin when we think of collagen but you can see it impacts much more in our bodies - it's the components of collagen that give us these benefits. Firstly Amino Acids, I have mentioned the importance before but think of them as the foundations of your house, they are the critical building blocks/ the foundation of our bodies. Behind all key life processes in our bodies stand amino acids and a lack here can lead to issues with skin, hair, bones etc. To simplify amino acids - there are 20 different types, 8 essential ones our bodies need but cannot produce, 2 semi essential and 10 non essential - the ones our bodies can produce but including them in your diet is extra support for your body. 
This is where collagen packs a punch - it contains 18 of these 20 amino acids, this is why your body shouts for joy after a cup of homemade chicken stock. Now I know we are not all going to manage a cup of homemade stock every day and indeed might not want to consume animal foods so there are alternatives. There are foods you can include in your daily diet that will enhance the production of collagen within the body :

1. Fish - Creates stronger cells all round due to the Omega 3 content, when cells are healthy, they are able to support the structure of the skin.
2. Red vegetables - sun protection, peppers, tomatoes and beets contain the antioxidant lycopene. Lycopene acts as a natural sunblock, protecting the skin from damage and also increases collagen levels
3. Dark green vegetables - enhance collagen production, rich in vitamin C, dark green vegetables like spinach and kale can enhance collagen production. 
4. Orange Vegetables - Restore and regenerate, vegetables that are orange in colour, like carrots and sweet potatoes, rich in vitamin A, which restores and regenerates damaged collagen.
5. Berries - defense against attack,  blackberries and raspberries eat up free radicals while at the same time increase collagen levels.
6. Soy - reduces aging, whether sources from soy milk, cheese or tofu, soy contains genistein (a phytoestrogen), which initiate collagen production and helps to block certain enzymes that can age the skin. Also for those of us who can take Soy it is an essential component in menopause.
7. White Tea - supports structure, according to research conducted by Neal’s Yard Remedies & Kingston College, it may protect the proteins of the skin and more specifically collagen. It is thought it may help to prevent enzyme activity that breaks down collagen, contributing to lines and wrinkles. I am sure we will see more research on this in the near future.
8. Citrus Fruits - Vitamin C, citrus fruits such as oranges, limes, lemons that are rich in vitamin C have the ability to help amino acids convert to collagen. Also as Vitamin C is an antioxidant it is extremely important in helping to combat free radicals, which attack and break down collagen and elastin in the skin. 
9. Protein - egg whites, egg whites are high in both lysine and proline(amino acids again), as well as collagen itself, so adding more egg whites into your diet could help support your body's production of collagen, and you get the added protein that the eggs provide themselves. If you are vegetarian or vegan try nuts (particularly peanuts), which also supply lysine.
10. Garlic - a source of sulfur, another essential nutrient for our bodies, is essential for collagen production in the body, garlic also provides antioxidants that help rebuild damaged collagen fibers.
11. Oysters - an extravagant addition. Naturally rich source of zinc—an essential element of the building collagen in the body. Also a powerhouse  of vitamins and minerals including iron and vitamin B12....and we know how essential B12 is in Menopause.

It is not feasible to stock your trolley with oysters I know but the above gives a good range of options for getting collagen into your diet and also enhancing how your body produces it - what's not to love about that :-)