“Nothing wrong in looking your best while being healthy”
“The Nutritelligent Team”
Hair
Skin
Nail
COLLAGEN is great for skin, hair and nail nourishment… but…
Some say the jury is still out as to whether consuming COLLAGEN actually nourishes skin, hair and nails. One of the driving ideas behind this is that COLLAGEN breaks down in the digestive system when consumed, hence, how much actual COLLAGEN makes it through for skin, hair and nail growth?
Having said all that, there are scientific studies that indicate that oral COLLAGEN supplementation does or could positively effect skin
Choi FD, Sung CT, Juhasz ML, Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol. 2019 Jan 1;18(1):9-16. PMID 30681787
Rustad AM, Nickles MA, McKenney JE, Bilimoria SN, Lio PA. Myths and media in oral collagen supplementation for the skin, nails, and hair: A review. J Cosmet Dermatol. 2022 Feb;21(2):438-443. doi: 10.1111/jocd.14567. Epub 2021 Oct 25. PMID: 34694676
Foods rich in COLLAGEN
Bone broth, Chicken skin, Fish skin
There is another way to get COLLAGEN and that is by supporting your body synthesising it
The main nutrients needed by our bodies to synthesise COLLAGEN are:
Vitamin C
[Antioxidant] —> Acerola Cherries, Rose hips, Chilli peppers
Zinc
[Mineral]—> Oysters, Beef, Shellfish, Legumes, Nuts/Seeds, Cheese, Milk, Whole grains, Eggs
Copper
[Mineral]—> Oysters, Liver, Shiitake Mushrooms, Dark Chocolate, Nuts/Seeds, Shellfish, Leafy Greens
Glycine
[Non-Essential Amino Acid] —> Meat, Bone broth, Dairy products, Seeds/Nuts, Legumes
Glycine can be synthesised by Serine [a Non-Essential Amino Acid] and Threonine [an Essential Amino Acid]
Proline
[Non-Essential Amino Acid] —> Meat, Fish, Dairy products, Vegetables, Legumes, Nuts/Seeds
Lysine
[Essential Amino Acid] —> Beef, Chicken, Fish, Shellfish, Cheese, Milk, Tofu, Beans/Lentils, Quinoa
Other nutrients that support Hair, Skin and Nail growth are:
Vitamin A
[Antioxidant]—> Beef liver, Lamb liver, Cod liver oil, Carrots, Sweat potatoes, Spinach, Kale, Mango, Guava
Vitamin E
[Antioxidant]—> Sunflower seeds, Almonds, Hazelnuts Pine nuts, Avocado, Spinach, Butternut squash, Kiwi fruit, Trout, Olive oil
Vitamin D
[Antioxidant]—> Eggs, Mushrooms, Cod liver oil, Fatty fish —> Let’s not forget catching some sunrays
Iron
[Mineral] —> Shellfish, Oysters, Liver, Legumes, Beef/Lamb, Pumpkin seeds, Broccoli, Turkey, Quinoa, Tofu
Omega 3
[Fatty Acid]—> Fatty fish, Chia seeds, Flaxseeds, Walnuts, Hemp seeds, Soybeans
Selenium
[Mineral]—> Brazil nuts, Yellowfin tuna, Halibut, Sardines, Eggs, Brown rice, Chicken breast, Mushrooms
Glutathione
[Antioxidant]—>Asparagus, Avocados, Spinach, Okra, Broccoli, Brussels Sprouts, Garlic, Tomatoes
B-Complex Vitamins
Whole grains, Beef/Lamb/Poultry, Fish, Milk, Cheese, Yoghurt, Legumes, Leafy greens, Nuts/Seeds
Beta Carotene
[Antioxidant]—>Carrots, Sweet potatoes, Spinach, Kale, Apricots, Pumpkin, Mangoes, Red/Yellow peppers
Your Skin, Hair and Nails love exercise as this leads to:
Increases in blood flow leading to better oxygen delivery to skin, hair and nails
Sweating, which encourages detoxification —> clearer skin
Stress reduction; acne and hair loss in some cases can be caused by stress
Hormonal Balance
Collagen production, which is a major building block for skin, hair and nails
