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KEEPING MONACO HEALTHY foods contain the nutrients required to form collagen , making your diet your best defense against premature aging .
Boost your collagen naturally with these foods .
Not only some of the most nutrient-dense foods on the planet for disease prevention , green veggies are also a powerful way to prevent collagen breakdown . All green plant foods contain chlorophyll , which is the pigment that gives plants their vibrant green colour . Studies have shown that consuming chlorophyll increases the precursor to collagen ( procollagen ) in the skin . Chlorophyll also provides strong antioxidant activity against UV damage and free radicals from toxins that promote premature aging .
� CITRUS
� WILD SALMON
Contains zinc , a trace mineral that activates the proteins needed to make collagen . Wild salmon is also an excellent source of Omega-3 essential fatty acids , needed to reduce inflammation and build healthy skin cells . These healthy fats help keep your skin moisturized from the inside out , which naturally helps keep you looking younger .
Our bodies can ’ t produce Omega-3 essential fatty acids , so we need to get them from our diet . If you ’ re not a salmon fan , you can get your Omega-3 ’ s from other fatty fish such as mackerel and sardines . Choose wild salmon over farmed whenever possible . Farmed salmon may contain toxins such as PCB ’ s , which can damage cellular health .
� CHLORELLA
This blue green alga is one of nature ’ s most concentrated forms of the antioxidant vitamin A , which has been shown to help boost collagen levels . It also contains another nutrient that may help boost collagen production : Chlorella Growth Factor . Also known as CGF , this nutrient is responsible for cellular repair and regeneration , which may help boost collagen synthesis .
You can add chlorella to your green smoothies or take chlorella tablets as a supplement .
� GREEN LEAFY VEGETABLES
Citrus is one of the best sources of Vitamin C , a nutrient that helps “ link ” the amino acids together that are needed to form collagen . As an antioxidant , vitamin C also protects against toxins found in our air , food and water supply that contribute to breaking down collagen and damaging the skin ’ s inner layer . Vitamin C may also help with skin cell repair and regeneration , which is why it ’ s commonly recommended for wrinkle prevention and added to skincare products .
To make sure you ’ re getting enough vitamin C , be sure to load up your smoothies , salads and homemade vitamin water with lemon , lime , orange , and grapefruit .
� EGGS
Eggs are one of the rare foods that actually contain collagen in the yolk and eggshell membranes . In fact , eggshell membrane supplements have become a popular natural remedy for improving joint health due to their collagen content . They are also rich in sulphur , a trace mineral required for collagen production . Sulphur supports phase II liver detox , which is the phase of detoxification where your body is getting ready to eliminate environmental toxins ( such as pollutants ), which break down and interfere with the production of collagen .
� PUMPKIN SEEDS
Pumpkin seeds are packed with zinc , which as you now know , is needed to make collagen . Research shows that taking zinc supplements may help slow down the rate of collagen breakdown , so it ’ s logical to presume that zinc rich foods would do the same . Zinc also helps speed up wound healing , and maintain healthy cell membranes — additional reasons that make zinc an essential nutrient for skin health .
Plant based sources of zinc include kidney beans , spinach , garbanzo beans , walnuts , cashews , and almonds .
Susan Tomassini
HelloMonaco is pleased to introduce Susan Tomassini , a licensed nutritionist and co-owner of The Clever Kitchen and Foodwise in Monaco . She contributes a column on healthy lifestyle to give our readers important information on eating well , staying healthy and finding balance in our often-hectic lives . Susan spent over 20 years as a model in Milan and after having children , devoted her life to studying health and nutrition . Her website , Foodwise ( www . foodwise . life ), offers practical nutrition and lifestyle advice . Through Monaco-based The Clever Kitchen ( www . thecleverkitchen . com ), Susan offers nutrition workshops with inspirational and realistic ways to stay healthy , featuring healthy recipes based on fresh , seasonal produce and nutrient-dense Superfoods .
RUS
Сьюзен Томассини — сертифицированный диетолог и нутриционист . Более 20 лет Сьюзен проработала моделью на модных показах в Милане , а после рождения детей посвятила себя изучению и популяризации здорового питания . Сегодня у Сьюзен частная практика , она возглавляет проекты Foodwise и The Clever Kitchen , предлагая индивидуальные программы , помо гающие людям перейти к здоровому образу жизни и решить проблемы с питанием . Сьюзен и будет нашим гидом на пути к здоровому образу жизни .
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