Collagen is the most abundant protein in your body. It is used to make connective tissue which is your bodies glue that holds everything together. It aids in making your bones, skin, muscles, tendons, ligaments, and cartilage strong and resilient.

Collagen allows your joints to move well with no aches and pains. It aids in healing, is important for good gut and cardiac health, and will make your hair, skin, and nails strong, radiant, and healthy. No matter what age you are, collagen is essential. Here are food groups and supplements that support the formation of collagen to help you look and feel younger.

BONE BROTH
Bone broth is one of the best foods for healthy joints and connective tissue. Bone broth also contains other joint-healthy ingredients such as glucosamine and chondroitin, calcium, magnesium, phosphorus, silicon, and sulfur. Sulfate-Containing Veggies like broccoli, cauliflower, garlic, cabbage, and onions contain sulfate, which combines with chondroitin to form cartilage. It is also required for the process of sulfation, to produce glucosamine sulfate and chondroitin sulfate, both of which help facilitate cartilage production and repair.

BIOFLAVONOIDS

Bioflavonoids such as anthocyanidins and catechins help to strengthen connective tissue by forming
links between collagen fibers and prevent the degradation of collagen. Blueberries, blackberries,
cherries, cinnamon, acai, red cabbage, and onions contain the bioflavonoid anthocyanidin. Catechins are
found in acai, apricots, nectarines, cherries, and raw cacao.

ZINC

Zinc is necessary to produce connective tissue, the glue that holds everything together in your body.
Lamb, grass-fed beef, oysters, sesame seeds and pumpkin seeds are all high in zinc.
Copper is required for the maturation of collagen. Good sources of copper are avocado, cacao, sesame
seeds, sunflower seeds, and cashews.

VITAMIN C
Vitamin C is a rock star at increasing collagen synthesis, but it also improves bone healing after fractures
and decreases oxidative stress. A food-based vitamin C supplement is best. Taking too much vitamin C
can cause loose stools and diarrhea as it is also excellent at purging the bowel.

TUMERIC

Turmeric contains curcumin which reduces inflammation, and turmerone which promotes stem cell
growth. These compounds nourish and rejuvenate your joints. Tumeric can be used to season food,
consumed in a tea, or taken as a supplement.

OMEGA-3 FATTY ACIDS

Omega-3 Fatty Acids are effective at reducing inflammation throughout your body including in your
joints. They are found in the SMASH fish, like salmon, mackerel, sardines, anchovies, and herring. I
recommend 3-5 servings (5-6oz) of SMASH fish weekly. You can also take a quality omega 3 supplement daily for added benefit.

GLUCOSAMINE

Glucosamine is required for the formation and integrity of collagen and connective tissue. You can take
a glucosamine supplement which should include MSM or consume bone broth or a bone broth protein
supplement.

CHONDROITIN

Chondroitin is part of the structure of cartilage, giving cartilage its bounce and compression resistance.
Bone broth and bone broth supplements contain chondroitin.

If you want to improve your overall health and wellbeing and improve how you look and feel, you should
include a collagen supplement along with foods that support and are necessary for its formation in your
daily health routine. Remember, it is never too late to make a shift in health.