Are You Eating Enough Protein for Healthy Skin?

Protein is important for muscles, sure, but did you know how essential it is for beautiful skin? This nutrient is key for the body to build new cells. If you want new, healthy tissue then you want to eat enough protein and get the right nutrients that help our bodies to create new tissue, particularly collagen and elastin, which are responsible for the firmness and suppleness of your skin. How much protein do you need for healthy skin? Is it possible that you may not be getting enough? Will this set you up for faster skin aging, more wrinkles, and skin sagging (oh dear!)?

According to the CDC, the average woman should aim for at least 46 grams of protein a day. If you eat animal products, then it is likely that you are getting enough. For women who are vegetarian, vegan, or who simply tend to stay away from high-calorie foods, even the healthy ones like eggs, nuts, and lean meats, for the sake of losing weight, then you may want to take a look at your protein intake.

To get an idea of what you are consuming, check out these numbers:

• 1 cup of cooked kidney beans has about 15 grams
• 1 cup of milk, 8 grams
• 2 tablespoons almond butter, 7 grams
• 3 ounces of meat, 21 grams

I've noticed it myself - friends who have been regular dieters or who have been veggie-only eaters for years. By the time the mid-30's come around you start to see the signs of aging - thinner skin, creases, and sagging. 

There is nothing wrong with abstaining from animal products. In fact, this is not only a health-conscious but also an eco-conscious lifestyle choice. I rarely eat meat myself. I do recommend eating lots, and I mean lots, of nuts, seeds, legumes, and coconut if you are a veg or vegan! You want to make up for all the proteins and fatty acids that your skin needs to stay soft, supple, and young-looking. 

Don't underestimate the importance of protein intake for healthy skin. You don't have to eat greasy bacon and hamburgers to fight wrinkles, not at all! You should make sure that you are eating a variety of healthy protein sources every day for your skin, no matter what type of diet you eat. Eggs, fish, yogurt, nuts, seeds, soy, beans, and lean meats are all options. 

Also, don't forget your fruits and veggies for the vitamin C and other nutrients that your body requires to create more collagen and elastin for your skin. 

Supplementing With Collagen: My Experience So Far

I wrote earlier about my little adventure with taking collagen supplements to try and improve my skin. Does it help? Is supplementing with collagen a good idea?

After about a month of taking supplements, I don't notice a remarkable difference, but there is a difference, which is more than I expected. What I did notice:

• My hair feels slightly thicker, which is a big plus because I have thin hair naturally.
• My skin is softer, not just my face, but my whole body. This could be because the collagen supplements that I am taking contain hyaluronic acid, a natural skin moisturizer. 
• The area around my eyes looks slightly smoother. And I mean slightly, but even a tiny improvement is something I embrace! 

I only have tiny fine lines around my eyes, and the skin under my eyes is getting thinner, so that is what I was starting with before my collagen supplement experiment. The difference is far from remarkable, also, it could easily be due to my drinking more water and exercising more. I cannot confidently say that supplementing with collagen makes my skin look younger. To be fair, I have only been taking two pills a day, not the recommended four.

It does seem to have a slight improvement, and I wonder if it is at least slowing the effects of the aging process (your body produces less collagen as you get older, combined with collagen breakdown from sun exposure, etc.). I will finish this bottle, and probably will supplement with collagen again, but not for a few months. I don't like to overlap supplements. My next healthy skin experiment will be supplementing with evening primrose oil. I will keep you posted when I start.

My first post on supplements is, Are Collagen Supplements Worth It for Improving Your Skin?

Are Collagen Supplements Worth It for Improving Your Skin?

Do collagen supplements work? Well, in theory they should give your body that extra boost of collagen to help your skin rebuild itself. The ideal result - firmer, smoother, younger-looking skin. Is this possible from a little pill?

Collagen is a type of protein that is used to form connective tissue. It is helpful for restoring skin, as well as for keeping your joints healthy. Collagen along with another protein, elastin, work together to keep your skin supple, full, and beautiful. The good news is that the body produces collagen and elastin naturally. The bad news is that we produce less collagen as we get older and collagen breaks down as part of the aging process.

Taking collagen supplements is a way to give your body more collagen. If your body needs this nutrient for other things besides reducing and preventing wrinkles, for example to support your bones, then there still may not be that much left over to help improve skin elasticity.

My theory is that taking collagen supplements could help, as part of a dynamic approach to improving your skin. If they were a miracle pill, however, I'm sure marketing teams for nutritional supplement companies would make us well aware of it. My guess is that there won't be a remarkable difference.

My dynamic approach is collagen supplements along with at least 30 minutes of aerobic exercise a day to keep my circulation going. Better blood circulation means more nutrients pumping through your body to nourish your skin. A diet that is high in fresh fruits and veggies, green tea, white tea, and herbal teas, is the other piece of my anti-wrinkle puzzle. This way I will have enough vitamin C for cell repair, antioxidants for cell protection, and other nutrients to keep my skin in shape. And finally, water for better skin. I will aim for 2 liters a day.

With all of this combined, I'm willing to bet my skin will improve. I'm using NeoCell collagen supplements. I am in no way affiliated with this company, just felt comfortable with them after reading the bottle and picking them up at Whole Foods. I will let you know how my adventure with collagen supplements (and exercise, more fruits, veggies, and tea, and better hydration) goes over the next few weeks. With that, off to make a cup of white tea!

Eat a Diet to Boost Collagen Production

What nutrients does your body require for healthy collagen production? Can you help your skin stay smoother and more supple through your diet? Here are my own food recommendations to help boost collagen production and to keep your skin as young-looking as possible.

The skinny on collagen

Collagen fibers, which are made from proteins, make up part of our connective tissue. This tissue is part of our skin as well as other materials — tendons, bones, cartilage. Having plenty of collagen is key for firm, smooth skin. As we age production slows, while at the same time there is a tissue breakdown due to free radical activity. Why this waterfall of collagen loss? Well, we absorb less nutrients as we get older (that's why keeping your body in amazing shape with juice cleanses, etc, to revamp the digestion system may not be a bad idea) and we are exposed to more sunlight and environmental toxins, increasing free radical activity over the years. The well-oiled machine of childhood (think of the perfectly smooth skin and silky hair of a child) fades and dulls.

A healthy diet, in theory (why not?), full of amino acids, vitamins, minerals, and antioxidants to support healthy collagen fibers should help. There isn't exactly a lot of research in this area, but for your own benefit, here are the nutrients that may help to boost collagen production and where to find them.

Collagen vitamins and more

First, the amino acids, which are the protein building blocks. World's Healthiest Foods lists proline and lysine as key amino acids. Eggs, wheat germ, and legumes are great sources, as are fish, lean meats, and dairy – essentially, protein. Don't take this to mean that a meaty diet is a skin healthy diet, quite the contrary. You need things like fiber and antioxidants for a beautiful complexion.

My suggestions, start snacking on raw nuts. Prepare beans from scratch once a week (sultry Sunday afternoons?) and then enjoy them throughout the week. Eat tofu, a lot! Go for one to two servings of fish (wild salmon is best) a week. Throw boiled eggs on your salads once in a while. A yogurt a day is a great healthy eating choice, and then enjoy lean meats as your body craves, which for me is about once every couple of weeks.

Vitamin C and silicon are two other important nutrients for collagen production. Vitamin C is an easy one; berries, citrus, green leafy vegetables, onions, mangos, papayas. Silicon is found in brown rice and oats as well as soybeans, bell peppers, cucumbers, radishes, apples, almonds, and flaxseeds. Herbs such as horsetail, oatstraw, and burdock root are all good sources as well.

And finally — antioxidants, which protect your collagen fibers from breaking down. They are found in all the fresh fruits, veggies, nuts, and beans listed above, as well as the queen of healthy skin foods, green tea. Drink a cup a day. It is so worth it.

3 Vitamin C Mask Recipes

Vitamin C is really good for your skin. Why? There are two major, anti-aging benefits that are enough to make you put one of these vitamin C mask recipes on your to do list.

1. Collagen boosting

Collagen is a protein found in connective tissue that helps to keep your skin smooth and young looking (the other is elastin). It naturally breaks down as time passes, aka you age, and because of sun exposure. This breakdown = wrinkles, sagging, and thinner skin.

There are a lot of factors that go into the collagen boosting solution matrix — diet, lifestyle habits, daily skin care products — vitamin C face masks are a small piece of the puzzle, but a helpful, attainable piece. Vitamin C is a nutrient that is used for the production of new, healthy collagen.

2. Antioxidant protection

The other reason to love this vitamin is antioxidant activity. Powerful C scavenges free radicals and helps to stop, prevent, and sidetrack some of the destruction to your skin from time and beautiful, golden sunlight.

Try these homemade vitamin C mask recipes and give your skin a fighting chance against wrinkles and other signs of aging.

Rose hip face mask

• 1 tablespoon rose hip tea
• 1 teaspoon rose hip oil
• 1 tablespoon rose clay powder

Brew a cup of rose hip tea, take out one tablespoon (drink the rest) and mix with the oil and clay powder.

Berry face mask

• 1 tablespoon acerola berry powder
• 1 teaspoon crushed berries of choice
• 1 teaspoon raw honey
• orange blossom water, enough to form a workable paste

Acerola berries are packed with super C. Mix all, adding just enough orange blossom water.

Tomato face mask

• 1/2 tomato or 3 to 4 cherry tomatoes
• 1 tablespoon plain yogurt
• 1 teaspoon raw honey

For this face mask, blend all in the blender. Smooth over clean skin. 

Red Rose Face Mask for Radiant Skin

This face mask is amazing for revitalizing and renewing the complexion. It combines pink clay with the best of the best rose and rose red skin care ingredients. It is loaded with antioxidants for anti-aging power and it is simply brimming with vitamin C. This vitamin is not only a cell-protecting antioxidant, but it also stimulates collagen production and it may be helpful in protecting the skin from sun damage. Try this red rose face mask to help boost your complexion and slow skin aging. It is therapeutic for all skin types and the perfect homemade facial when your skin needs a nourishing antioxidant boost.

Pink clay is gentler than other, more intense clay masks, but it still does the job. It is wonderful for removing dirt and grime, without stripping away the skin's natural oils. It also gently exfoliates, leaving the skin revitalized and ready for renewal, ready for the vitamin C!

Red raspberries are high in vitamin C as well as other nutrients for the skin. They contain vitamin E, potassium, and even omega-3 oils to soften the face. This fruit will also add more exfoliating power with alpha hydroxy acids. Rose hips are one of the best sources of vitamin C. Make a cup of tea. Use some for this face mask recipe, and then drink the rest for a little immune system boost. Just for more rose benefits for the skin, rose essential oil adds a toning action to refine pores and tighten the skin, as well as some anti-bacterial action.

To make this red rose face mask you will need:

• 1 tablespoon of pink clay powder
• 4 to 5 raspberries, smashed with a fork
• 2 tablespoons rose hips tea (more or less for consistency)
• 3 drops of rose essential oil

Stir all ingredients together in a ceramic or glass bowl. Use more rose hips tea until you have a soft paste. Splash the face with warm water and then glaze the face and neck area with the mask. Leave it on for twenty minutes. This is a great anti-aging, revitalizing facial to use once a week whenever you can get your hands on fresh raspberries. If you want to make this skin revitalizing treatment even more dynamic, use rose water as an after toner. Once the face mask is rinsed off, dab rose water over the skin with a cotton ball or cloth. Finish with a hydrating cream.

Red and Blue Homemade Skin Brightening Face Mask

What better to brighten and liven up your complexion than the brightest of fruits —
blueberries and tomatoes. Packed to the brim with antioxidants to prevent fine lines, reduce inflammation, and even out the skin, this skin brightening face mask is wonderful for all skin types and ideal for dull, aging skin. Try it twice a week when you notice that your complexion is blotchy or faded. It can also be used as an anytime wrinkle preventing facial.

Blueberries and tomatoes are super fruits for your skin. They are both high in vitamin C to boost collagen formation and to protect cells as an antioxidant. Blueberries are also a great source of anthocyanins to neutralize free radical damage and to slow the development of fine lines. Tomatoes supply the anti-inflammatory antioxidant lycopene to reduce redness and blotchiness. Tomatoes are also a great cleansing ingredients, helping to remove excess oil and dirt.

These bright fruits combine well with a little apricot kernel oil to promote skin repair with vitamin E and to help lock in moisture with phytosterols. Sweet orange essential oil rounds out this brightening face mask. It has a natural detoxifying effect. It also supports collagen production in the skin.

To make this homemade skin brightening facial you will need:

• 10 blueberries, more or less
• 1/4 of a fresh tomato
• 1 teaspoon of apricot kernel oil
• 2 drops of sweet orange essential oil

Pulverize the fruit in the blender for about ten seconds and then move to a small bowl. Add the apricot kernel and sweet orange oil and stir. Open pores by placing a very warm, wet wash cloth on the face for thirty seconds and then smear the mask over the face and neck. Leave on and relax for twenty minutes. Rinse well with cool water and moisturize. With regular use, expect smoother, brighter skin and a healthy fruit glow.

Collagen-Boosting Egg and Cucumber Face Mask

If you want great skin then you want more collagen. Is there any way to support
collagen production with a homemade facial? There are myriad ways with nutrient-rich facials, one of the best being the egg and cucumber face mask. This facial combines some of the key ingredients for collagen production, including vitamin C, silica (if you use the cucumber skin) and the amino acid proline. Add some frankincense essential oil to promote cellular regeneration, and you have a great recipe for helping the body create new, gorgeous skin, no expensive pills or beauty supplies required.

Cucumber not only supplies vitamin C, silica, and even organic acids to help with collagen production and skin toning, but it is also cooling, soothing, and anti-inflammatory. Inflammation is something you do not want, not only is it a sign of too much free radical production and not enough antioxidants to balance the destructive process, it also in itself is putting a toll on your complexion. Let fresh cucumber reduce the inflammation, tighten pores, and help the skin produce more collagen, naturally.

A basic egg white mask is a staple beauty treatment. Why? Because as whipped egg white dries on your face it refines pores, tightens the skin, and increases circulation. Egg whites are also a source of amino acids, including proline. These amino acids are necessary for the formation of new collagen, which is a protein found in all connective tissue.

To make this egg and cucumber face mask for increased collagen production (among so many other beauty benefits) you will need:

• 2 inches of fresh cucumber, with skin
• 1 egg white
• 2 drops of frankincense essential oil

Whip together the cucumber and egg whites in the blender on the lowest setting until you have a nice froth. Pour into a glass or ceramic bowl and add the frankincense. To really maximize the benefits of this homemade face mask, start by gently massaging your face to get the blood flowing. This will help the skin to absorb more nutrients. Rinse with warm water and then apply the mask. Leave on for fifteen minutes, rinse, and pat dry. Keep up the excellent skin care with a nutrient-rich moisturizing face lotion. Also, don't forget to really boost your diet with vitamin C and healthy sources of amino acids, such as eggs, whole grains, nuts, seeds, and legumes.