A breakfast that stimulates collagen production? Yes, please!

Collagen is the most abundant protein in the body. Its fibrous structure is used to create connective tissue, and it acts as “glue” by connecting other tissues and skin, muscles, tendons and cartilage. Collagen helps tissues to be stronger, more resilient and able to withstand stretching. The main amino acids that make up collagen are proline, glycine and hydroxyproline. These amino acids are grouped together to form fibers in the form of a triple helix, and the “helpers” for creating this structure are vitamin C, zinc, copper, sulfur and manganese.

Over the years, our bodies gradually produce less collagen, while collagen production declines the fastest due to excessive sun exposure, smoking, excessive alcohol and fast food intake, insufficient protein, vitamin and mineral intake, and lack of sleep and exercise. A varied, balanced diet supplies the body with building materials necessary for the natural production of collagen and the reduction of its breakdown.

Collagen in food

Numerous foods of animal and vegetable origin contain proteins, vitamins, minerals, antioxidants necessary for collagen production and improvement of skin health. In food, collagen in its form is found in meat and fish, which are most often eaten for main meals, while bones are used to cook soup stock, which is excellent for preparing stews, risottos and various sauces. In addition to meat and fish, the intake of high-protein foods such as eggs, dairy products, legumes stimulates the production of collagen, because they supply the body with the necessary amino acids for its creation.

Foods that stimulate collagen production

1. Vitamin C plays a key role in maintaining the normal mature collagen network in humans by maintaining the work of two key enzymes in collagen biosynthesis. Citrus fruits, berries, peppers, broccoli, Brussels sprouts are excellent sources of this vitamin. Vitamin C is necessary for the production of type I collagen, which is the most abundant form of collagen in the body.
2. Green leafy vegetables, such as Swiss chard, spinach, kale, spinach and arugula are also rich in vitamin C and are considered to be a type of vegetable that exceptionally stimulates collagen synthesis in the body. Green pigments (chlorophyll) together with vitamin C act as a powerful antioxidant that protects the body and skin from damage caused by free radicals.
3. Citrus fruits such as lemons, limes, oranges and grapefruits are particularly rich in vitamin C and their regular intake is important in the daily production of collagen. In addition, they are rich in antioxidants, fiber and other micronutrients that help maintain overall health.
4. Zinc, a cofactor in collagen production, is essential for cell repair and helps protect the body’s collagen from damage. A lack of zinc can reduce the amount of collagen produced, despite all the other substances present. Zinc is introduced into the body by consuming shellfish and seafood, red and poultry meat, beans, chickpeas, nuts, broccoli, green leafy vegetables, whole grains, and dairy products.
5. Manganese is required for the activation of the enzyme that provides the amino acid, proline, for the formation of collagen in human skin cells, while copper supports the maintenance of a strong collagen structure. Food sources of manganese and copper are liver, kidneys, egg yolks, shellfish, whole grains, nuts, legumes, cocoa and tea.
6. Pumpkin and sunflower seeds are rich in nutrients such as unsaturated fatty acids, vitamin E, B group vitamins, zinc and copper. Enriching salads, spreads by adding seeds to fruit snacks stimulates collagen synthesis, strengthening immune function, wound healing and cell growth.
7. Berries such as strawberries, blueberries, blackberries, raspberries contain numerous antioxidants, of which the most important for skin health and collagen preservation is ellagic acid, a powerful antioxidant with a protective role against collagen breakdown.

As we can see, only one food cannot provide us with all the necessary nutrients, nor can only one nutrient stimulate collagen synthesis. That’s why I bring inspiration for breakfasts and the synergistic action of foods that stimulate collagen production:

Breakfast suggestion 1

Integral toast with spinach pesto and egg

Ingredients:

• 1 cup of baby spinach
• 30 g of pumpkin seeds
• 30 g of almonds (soak in water for 2 hours)
• 50 g chickpeas (boiled or canned from a jar)
• 1 tablespoon of extra virgin olive oil
• juice of ½ lemon
• 1 clove of garlic
• a pinch of salt and pepper
• 1 egg
• 1 slice of wholemeal bread

Procedure:

1. Combine spinach, seeds, almonds, chickpeas, olive oil, lemon juice, garlic and spices in a blender.
2. Boil or poach the egg
3. Toast 1 slice of wholemeal bread, add 2 tablespoons of pesto spread, and put a sliced ​​boiled egg or poached egg on top.

Serve with squeezed grapefruit and orange juice (150 ml).

Nutri tip: for a veggie option, you can use tofu or grilled mushrooms instead of eggs

Breakfast proposal 2

Millet porridge with berries and hazelnut butter

Ingredients:

• 1 tablespoon of chia seeds
• 200 ml of plant-based milk substitute (almond or coconut milk)
• 60 g of boiled millet or millet porridge
• 1 teaspoon of bitter cocoa
• 1 teaspoon of honey (optional)
• 80 g of berries (fresh or thawed)
• 1 medium spoon of 100% hazelnut butter without additives

Procedure:

1. Combine the chia seeds with plant milk in a bowl.
2. Then add millet, bitter cocoa and honey and mix everything. We wait 15 minutes for the ingredients to combine.
3. We enrich the porridge with berries and hazelnut butter without additives.

Serve with a cup of ginger and lemon tea.

Nutri tip: instead of millet, we can use quinoa or whole grains according to preference