If you’re on a quest to enhance your skin’s elasticity, promote joint health, and support overall well-being, you’re looking for a certain protein – collagen. 

Collagen, the most abundant protein in our bodies, plays a vital role in maintaining the strength and structure of our skin, hair, nails, and connective tissues. Let’s take an in-depth look at nine collagen-rich foods that can help you nurture your inner beauty.

Why Collagen is Crucial for Beauty:

Before we delve into the list of collagen-rich superfoods, let’s understand why collagen is essential for your beauty and overall health.

1. Skin Rejuvenation:

Collagen is the scaffolding of your skin. It provides the structural support needed for a firm and youthful complexion. As we age, collagen production decreases, leading to sagging skin, fine lines, and wrinkles. Incorporating collagen-rich foods can help rejuvenate your skin’s appearance, reducing signs of aging.

2. Hair and Nail Health:

Collagen is not only skin-deep; it also strengthens your hair and nails. Brittle nails and thinning hair can be a result of collagen deficiency. By consuming collagen-rich foods, you can promote healthy hair growth and maintain strong, beautiful nails.

3. Joint Support:

Beyond its beauty benefits, collagen is crucial for joint health. It forms the cartilage that cushions your joints, reducing friction and supporting mobility. Including collagen in your diet may alleviate joint pain and stiffness, promoting an active lifestyle.

4. Gut Health:

Collagen contains amino acids, including glutamine, which supports gut health and digestion. A healthy gut can indirectly lead to clearer and healthier skin, as digestive issues are often linked to skin problems.

The Top 9 Collagen-Rich Foods

Now that we’ve covered why it’s so important to be taking in enough collagen let’s explore the nine collagen-rich superfoods in detail to help you glow from the inside out.

1. Bone Broth:

Collagen Concentration: High

Bone broth is a collagen powerhouse. It’s made by simmering animal bones and connective tissues for an extended period, extracting collagen and other beneficial nutrients. When you consume bone broth, you’re providing your body with a rich source of collagen, which can enhance skin elasticity and support joint health. Additionally, bone broth is rich in amino acids like glycine and proline, which further boost collagen production in your body.

2. Salmon:

Collagen Concentration: Moderate

Salmon, a heart-healthy fish known for its omega-3 fatty acids, also contains collagen, primarily in the skin and bones. Omega-3s reduce inflammation, while the collagen content supports skin structure and health. Including salmon in your diet can contribute to overall skin health and a vibrant complexion.

3. Chicken:

Collagen Concentration: Moderate

Chicken, especially when consumed with the skin on, can contribute to healthy skin, hair, and nails thanks to its collagen content. Chicken is a dietary staple that’s easy to incorporate into various dishes, making it a convenient choice for enhancing your collagen intake.

4. Collagen Peptides:

Collagen Concentration: High (Supplement)

Collagen peptide supplements are a convenient way to boost your collagen intake. They are hydrolyzed, meaning the collagen molecules are broken down into smaller, easily digestible peptides. These peptides can be added to various beverages and recipes to support your beauty regimen. Collagen peptides are available in various forms, such as powders, capsules, and gummies, allowing you to choose the one that suits your preferences.

However, the only form of collagen that can get fully absorbed and used by your body is a micelle liposomal collagen – click here for more details.

5. Berries:

Collagen-Boosting Nutrients: Antioxidants, Vitamin C

Berries like strawberries, blueberries, and raspberries are rich in antioxidants, which help protect your skin from free radical damage. Free radicals can accelerate the aging process and lead to skin imperfections. Additionally, these berries provide a significant dose of vitamin C, an essential nutrient for collagen synthesis. Vitamin C plays a pivotal role in collagen formation, making it a key player in maintaining youthful skin.

6. Citrus Fruits:

Collagen-Boosting Nutrients: Vitamin C

Citrus fruits such as oranges, lemons, and grapefruits are high in vitamin C, a nutrient that’s crucial for collagen production. Including these fruits in your diet can help ensure that your body has an ample supply of vitamin C, which supports the production of collagen. Vitamin C also acts as an antioxidant, protecting your skin from damage caused by UV rays and environmental pollutants.

7. Dark Leafy Greens:

Collagen-Boosting Nutrients: Vitamin C, Iron

Dark leafy greens like spinach, kale, and collard greens are nutritional powerhouses. In addition to being rich in collagen-boosting vitamin C, they are also excellent sources of iron. Iron is essential for blood circulation, ensuring that skin cells receive the oxygen and nutrients they need to thrive. Furthermore, vitamin C in these greens promotes collagen production, keeping your skin firm and youthful.

8. Red Bell Peppers:

Collagen-Boosting Nutrients: Vitamin C, Antioxidants

Red bell peppers are an excellent source of vitamin C, which is essential for collagen production. Beyond that, they contain a variety of antioxidants that support skin health. Antioxidants combat free radicals, reducing the signs of aging and promoting a clear complexion. Adding red bell peppers to your diet can contribute to a more youthful appearance.

9. Almonds:

Collagen-Boosting Nutrients: Vitamin E, Copper

Almonds provide some other collagen-promoting nutrients. They are rich in vitamin E, a potent antioxidant that protects skin cells from oxidative stress. Vitamin E is renowned for its anti-aging properties and its ability to maintain skin elasticity. Almonds also contain copper, a mineral that plays a role in collagen formation. Including almonds in your diet can help support both collagen production and overall skin health.

Ensuring You Have Enough Collagen

Incorporating these collagen-rich superfoods into your diet can help you maintain youthful skin, strong hair and nails, and flexible joints. Whether you’re sipping on bone broth, enjoying a salmon dinner, or adding collagen peptides to your morning smoothie, your beauty routine can start from within.

As you can see, consuming these foods supplies you with numerous nutrients to better support your health and beauty. 

EverBella’s Complete Collagen Plus formula also contains other beauty-boosting nutrients in its formula – find out what they are by clicking here.

If you’re looking to boost your hair, skin, and nail game, you’re in the right place. Because I’m here to introduce you to the wonderful world of biotin-rich superfoods. 

Biotin, also known as vitamin H or B7, is a water-soluble B vitamin that plays a crucial role in maintaining the health and beauty of our hair, skin, and nails. Not only does it help us look good on the outside, but it also plays a significant role in our overall well-being. 

I want to dive into the exciting world of biotin-rich foods that can help you shine from the inside out. But first, let’s explore the significance of biotin for beauty and understand the recommended daily intake.

Why Biotin is Important for Beauty:

Here are 5 crucial reasons why biotin is essential for your overall appearance:

Healthy Hair: Biotin is a key component in the production of keratin, a protein that forms the foundation of your hair. Adequate biotin levels promote stronger and thicker hair, reducing the risk of hair loss and breakage. It also encourages the growth of new hair follicles.

Radiant Skin: Biotin supports the maintenance of healthy skin by promoting the production of fatty acids essential for skin health. It also plays a role in the synthesis of amino acids, the building blocks of proteins like collagen, which keeps your skin firm and youthful. Biotin’s role in cell growth and repair is vital for maintaining a clear and glowing complexion.

Strong Nails: If you’ve ever struggled with brittle nails that break easily, biotin may be your secret weapon. Biotin contributes to nail strength and thickness, reducing the risk of chipping and splitting.

Hydration: Biotin aids in the production of fatty acids necessary for maintaining skin moisture. This helps combat dryness, flakiness, and irritation, leaving your skin looking and feeling hydrated and healthy.

Anti-aging: Biotin’s antioxidant properties help fight free radicals, which can accelerate the aging process by causing wrinkles and skin damage. By reducing oxidative stress, biotin contributes to a youthful appearance.

The 9 Biotin-Rich Superfoods

Now that you know why you want to be getting biotin from your diet, let’s take a look at the nine foods that contain the most biotin, PLUS what else these foods contain that can help support your beauty!

1. Eggs

Eggs are a breakfast staple that’s as versatile as it is nutritious. Beyond their biotin content, which supports hair and nail growth, eggs provide high-quality protein. This protein helps repair and build tissues throughout the body, including the skin. They’re also rich in choline, a nutrient essential for skin and brain health. Plus, eggs contain lutein and zeaxanthin, antioxidants that protect your skin from UV damage, promoting a youthful complexion.

2. Almonds

Almonds, in addition to biotin, are packed with vitamin E, a potent antioxidant that protects skin cells from oxidative stress. Vitamin E is known for its anti-aging properties and its ability to maintain skin elasticity. Almonds are also a source of healthy fats that keep your skin moisturized and glowing.

3. Salmon

Salmon is a nutritional superstar for both beauty and overall health. It’s rich in omega-3 fatty acids, which reduce inflammation, hydrate the skin, and promote a healthy scalp. Omega-3s also strengthen hair follicles and contribute to shiny, lustrous locks. Additionally, the protein in salmon aids in tissue repair and supports the production of collagen, which is crucial for maintaining youthful skin.

4. Sweet Potatoes

Sweet potatoes are not only delicious but also beneficial for your skin. Their high beta-carotene content converts to vitamin A in the body, aiding in skin cell turnover and preventing dryness. Vitamin A also fights acne and reduces the appearance of fine lines. These orange gems also contain fiber, which supports a healthy gut, a key factor in clear and radiant skin.

5. Avocado

Avocados are loaded with monounsaturated fats that provide hydration to the skin, reducing dryness and promoting a healthy glow. They also contain vitamin E and vitamin C, which work together to protect the skin from UV damage and stimulate collagen production. The healthy fats in avocados are essential for maintaining strong, glossy hair.

6. Sunflower Seeds

Sunflower seeds are rich in biotin and vitamin E, offering double the beauty benefits. Vitamin E’s antioxidant properties combat free radicals, reducing the signs of aging and promoting a clear complexion. The seeds also contain selenium, which supports skin elasticity and may help prevent sun damage.

7. Spinach

Spinach is a leafy green that’s a goldmine of nutrients. In addition to biotin, it’s loaded with iron, which improves blood circulation, ensuring that skin cells receive the oxygen and nutrients they need to thrive. The vitamin C in spinach promotes collagen production, keeping your skin firm and youthful.

8. Cauliflower

Cauliflower provides biotin alongside antioxidants that protect your skin from harmful UV rays and environmental pollutants. Its fiber content supports digestion, helping your body efficiently absorb nutrients for overall skin health. Moreover, cauliflower is low in calories, making it an excellent choice for maintaining a healthy weight, which contributes to glowing skin.

9. Chicken Liver

While chicken liver may not be a dietary favorite for everyone, it’s worth mentioning its incredible biotin content. Additionally, chicken liver is a great source of iron and vitamin A. Iron supports oxygen delivery to cells, ensuring that your skin receives the nutrients it needs. Vitamin A plays a crucial role in skin cell renewal, helping to keep your skin looking fresh and youthful.

Biotin For YOUR Beauty

Incorporating these biotin-rich superfoods into your diet can work wonders for your hair, skin, and nails, helping you radiate beauty from the inside out. 

But often, our bodies can have difficulty absorbing this crucial nutrient, causing us to lose out on the incredible beauty benefits that it offers. So, people turn to supplements.

But there’s an issue there as well.

Click here to learn the issue with almost every beauty supplement (and how I discovered this firsthand)

Have you ever wondered just how fast your hair can grow?

If you’re focusing on hair growth on the inside (taking supplements) and the outside (topical treatments), then you may just find out! 

We already know that Complete Biotin Plus is the ultimate hair-boosting formula to take if you want thick and healthy hair (click here to learn about its incredible hair growth ingredients).

But what should you be doing on the outside? 

Keep reading to see a simple hair mask recipe that can increase your hair growth!

Whether you’re trying to get your hair as thick and long as possible for a special event or you simply want to feel as confident as possible walking down the street, give the recipe below a try! It’s only TWO ingredients (that most people have in their kitchen already, anyway), so it’s super easy and affordable to make!

So, let’s get into it, followed by the reasons why these two ingredients can boost hair growth!

Your growth boosting hair mask recipe

Ingredients:

– 1 tablespoon of coconut oil
– 1 teaspoon of cinnamon

Directions:

1. Mix these two ingredients in a bowl, and make sure they are mixed well.

2. Part your hair down the center and start by applying it down the part and on your scalp.

3. Use your fingertips to massage the product into your scalp. 

4. Tie your hair up and cover it with a shower cap or a towel.

5. Let this mask sit for 30-45 minutes, and then rinse with your regular shampoo and conditioner.

This mask is best and most effective if used once a week. 

As you can see, doing external things to help your hair grow couldn’t be easier! But you may be wondering… why coconut oil and cinnamon? Let’s find out!

Why coconut oil?

Coconut oil is incredibly healthy for your hair and scalp, so it makes sense to make it the base for a hair mask. 

Research has shown that coconut oil can help eliminate fungal infections on the scalp, calm itchiness and irritation, treat dead ends, protect from heat damage, and more. [1, 2, 3]   

Why cinnamon?

It’s a simple kitchen ingredient, but when mixed into your hair, it can be much more than that! Research has shown that cinnamon can improve hair length, with one study showing it to be just as effective as a popular hair-growth medication! [4]

Researchers believe this could have to do with some of the compounds found in cinnamon. For example, procyanidin has been connected with boosting hair growth, and cinnamaldehyde, the main compound in cinnamon, increases blood circulation to hair follicles, supporting hair growth. [5]

If you want to try cinnamon on both the inside and the outside, cinnamon is one of Complete Biotin Plus’ many hair-boosting ingredients. Not only that, but it makes the formula taste absolutely delicious! 

>>> Click here to learn about all of the incredible ingredients in Complete Biotin Plus that can give you full, healthy, and beautiful hair! 

Do you scream for ice cream? Because legend has it we all do it. Well, either way, below is a super simple ice cream recipe for you to try. And you don’t need an ice cream maker to make it! You just need to be willing to do a bit of whisking. 

For the recipe below, you can add your Complete Collagen Plus into the ice cream itself, or wait until you’re serving it to drizzle on top. No matter which option you choose, it’s a fun way to get your daily dose of collagen!

Serves 6

Here’s what you’ll need:

• 1½ cups milk

• 1½ cups heavy cream

• ⅔ cup sugar

• 1 tablespoon vanilla extract

• 1-2 tablespoons EverBella’s Complete Collagen Plus

• ⅛ teaspoon salt

Here’s what you’ll need to do:

1. In a bowl, mix all ingredients except for the Complete Collagen Plus. Once mixed, pour into an 8-10 inch square baking pan. Place it in the freezer.

2. FIRST FREEZE: After 90 minutes, remove from the freezer and whisk the mixture, scraping the sides of the pan and breaking up any frozen chunks. Return the pan to the freezer and continue freezing.

3. SECOND FREEZE: Check it again after 45 minutes. Remove from the freezer and whisk the mixture, scraping the sides of the pan well. Use a sturdy whisk to whip the mixture a bit as it begins to freeze. Make sure you’re scraping the edges completely every time. Return to the freezer as quickly as possible after whisking the mixture each time.

4. ADDITIONAL FREEZING STEPS: Continue freezing the mixture, checking it again after 30 minutes. Remove from the freezer and whisk the mixture, scraping the sides of the pan well. Repeat this process at least two more times, every 30 minutes. After a couple of hours, it should be thickening to a slushy soft-serve consistency.

5. Continue breaking the ice cream up and stirring it for as long as you like. The longer that you whisk the ice cream and continue breaking it up as it freezes, it will create an airier or fluffier final product. Ice cream without a machine typically takes 3-4 hours to freeze to a soft-serve consistency.

6. On your final stir, add in a drizzle of Complete Collagen Plus before placing back in the freezer for the last time. This will give you a nice frozen line of caramel goodness through your ice cream. Alternatively, drizzle the collagen over your ice cream once served.

Enjoy!

I hope you enjoy your homemade ice cream! 

If you’re wanting to make this, but are getting low on Complete Collagen Plus, then I have great news…

Right now you can save up to 25% on Complete Collagen Plus!

Click here to find out how!

Are you looking to learn more about biotin? Then you came to the right place! 

Read on to learn 9 amazing fun facts about your favorite B-vitamin, biotin.

1. Biotin is a type of B-vitamin, also known as vitamin H

Known as vitamin B7, this nutrient is also often referred to as “vitamin H”. The “H” comes from the German words for hair and skin, “Haar und Haut.”

2. It plays an important role in metabolism, specifically in the processing of carbohydrates, fats, and proteins

Biotin plays an important role in the body’s metabolism as a coenzyme. It helps to facilitate several enzymatic reactions, particularly those involved in the processing of carbohydrates, fats, and proteins. 

Biotin acts as a carrier of carbon dioxide in the body, transferring it from one molecule to another as part of metabolic reactions. In this way, biotin helps to ensure the proper functioning of several metabolic pathways, including the citric acid cycle, which is crucial for producing energy in the form of ATP. 

Additionally, biotin is involved in the synthesis of glucose from noncarbohydrate sources and in the production of fatty acids and cholesterol. 

Overall, biotin plays a key role in maintaining the body’s metabolic balance and supporting its overall health.

3. Biotin is known to help support healthy skin, hair, and nails

Biotin is known to help support healthy skin, hair, and nails because of its role in the metabolism of fatty acids and in the production of keratin, the structural protein that makes up the hair, nails, and skin. A biotin deficiency can lead to brittle nails, hair loss, and skin rashes, while biotin supplementation has been shown to improve nail thickness and hair health. 

4. It is water-soluble, meaning any excess biotin not used by the body is excreted in the urine

When it comes to biotin, there’s no taking too much, since the body will just get rid of any biotin it isn’t going to be using right away. 

The body also doesn’t store biotin, and the nutrient has a half-life of two hours within the body. This means that after two hours, the amount of biotin has been reduced by half, and in another two hours it will once again be reduced by half, then so on and so forth until it’s completely gone.  

5. Biotin deficiency can lead to skin rashes, hair loss, and brittle nails

Biotin plays an important role in the health of skin, hair, and nails. As such, biotin deficiency can lead to skin rashes, hair loss, and brittle nails because biotin is involved in various metabolic processes, including the production of fatty acids, which are essential components of the skin and hair, and the metabolism of amino acids, which are the building blocks of nails. 

Additionally, biotin is involved in the metabolism of glucose, which is essential for maintaining healthy skin. When there is a deficiency of biotin, these metabolic processes are disrupted, leading to symptoms such as skin rashes, hair loss, and brittle nails.

6. Our gut bacteria can make biotin

Gut bacteria have the ability to produce biotin. Biotin is synthesized by gut bacteria through the degradation of dietary proteins and the metabolism of certain amino acids. This process involves the production of biotin by gut bacteria, which is then absorbed through the intestinal wall and used to support various metabolic processes. 

The amount of biotin produced by gut bacteria varies depending on the type and number of bacteria present, as well as on other factors such as diet, age, and health status.

7. The RDA for biotin is 30 mcg

The Recommended Dietary Allowance (RDA) for biotin is as follows:

• Infants 0-6 months: 5 micrograms (mcg)
• Infants 7-12 months: 6 mcg
• Children 1-3 years: 8 mcg
• Children 4-8 years: 12 mcg
• Children 9-13 years: 20 mcg
• Adolescents and adults: 25-30 mcg

Remember, this is the bare minimum health agencies believe you should be getting in order to avoid a deficiency. 

8. Biotin boosts hair follicle growth

Biotin plays a role in promoting hair growth and preventing hair loss by supporting the health of hair follicles. Biotin does this by:

Regulating the metabolism of fatty acids: Biotin is involved in the metabolism of fatty acids, which are essential components of the hair follicle and hair shaft.

Supporting the production of keratin: Biotin helps in the production of the structural protein keratin, which makes up the hair shaft.

Improving blood circulation: Biotin helps improve blood circulation to the hair follicles, providing them with essential nutrients for growth.

Preventing oxidative stress: Biotin has antioxidant properties that protect the hair follicles from oxidative stress, which can damage hair growth.

9. It’s great for your eye health, liver, and nervous system

Biotin is important for the health of several key body systems, including the eyes, liver, and nervous system.

Eye health: Biotin helps maintain healthy eyes by supporting the metabolism of fatty acids and glucose, which are important components of the retina and other parts of the eye.

Liver health: Biotin plays a role in liver function by assisting in the metabolism of amino acids and other nutrients, as well as in the production of glucose and the synthesis of fatty acids.

Nervous system: Biotin is involved in the production of energy and the metabolism of fats, amino acids, and glucose, which are all important for the proper functioning of the nervous system. Biotin also plays a role in the formation of certain neurotransmitters, which are chemical messengers that help transmit signals in the nervous system.

Biotin your body can use

If you want your body to share in the fun of biotin, there’s no better way to get it than Complete Biotin Plus.

This is because EverBella’s formula contains a patented micelle liposomal formula which ensures proper absorption and use of the biotin. 

But it also contains a few other incredible compounds that support beauty and health!

>>> Click here to find out what they are

Collagen is the most abundant protein found in the body. Among many other things, it plays a crucial role in maintaining strong and healthy bones. 

In today’s article, I want to get into the top three ways collagen can help the health of your bones. But first, you should understand why the health of your bones is so important in the first place! 

The importance of bone health

Maintaining healthy bones is important for several reasons, especially as you age. Here are some of the key reasons:

1. Prevents fractures: Strong and healthy bones can resist fractures and other injuries, reducing the risk of broken bones and the associated pain, disability, and rehabilitation.
   
2. Supports mobility: Bones provide the framework for the body and support movement and mobility. Maintaining healthy bones helps ensure that you can continue to move freely and independently as you age.
   
3. Prevents osteoporosis: Osteoporosis is a condition in which bones become fragile and more likely to fracture. Maintaining healthy bones through adequate calcium and vitamin D intake, regular exercise, and a balanced diet can reduce the risk of osteoporosis and other age-related bone disorders.
   
4. Supports overall health: Bones are also involved in producing blood cells, storing minerals, and regulating hormones, so maintaining healthy bones is essential for overall health.
   

Now that you know some of the main reasons why your bones are so vital to your overall health, let’s take a look at how collagen can help!

The top 3 ways collagen supports healthy bones

1. Provides structure

Collagen is a key component of the bone matrix and provides structure to the bones. It is made up of long chains of amino acids that cross-link to form a strong and flexible network. This network provides mechanical support to the bones, helping them resist fractures and other injuries.

Increased collagen intake has been shown to improve bone health by increasing bone density and supporting the growth of new bone tissue. 

In addition, some studies have shown that increased collagen intake can also increase the body’s production of other important bone building blocks, such as calcium, phosphorus, and Vitamin D, further contributing to healthy bones. 

2. Increases bone density

Collagen plays a crucial role in increasing bone density, which is the measure of how much mineral matter is packed into the bones. Higher bone density can reduce the risk of osteoporosis and other age-related bone disorders.

Increased collagen intake has been shown to stimulate the growth of new bone cells and enhance mineralization, which is the process by which minerals, particularly calcium, are deposited into the bones. This leads to stronger bones and increased bone density over time.

Additionally, collagen has anti-inflammatory properties, which can reduce inflammation in the body and promote healthy bones. Inflammation can interfere with the normal processes of bone growth and maintenance, so reducing inflammation may help improve bone health.

3. Supports joint health

Collagen also plays a role in supporting joint health, which in turn helps promote healthy bones. Collagen serves as a cushion between bones and helps reduce friction and wear in joints. This can help reduce joint pain, stiffness, and improve overall joint function.

Increased collagen intake has been shown to improve joint health by providing the building blocks necessary for the production of cartilage, the tissue that cushions joints. Cartilage helps absorb shock and reduce friction, which can lead to less wear and tear on the joints and less inflammation.

And because collagen has anti-inflammatory properties, it may reduce inflammation in the joints and further support the health of your bones.

The #1 way to get collagen

If you’re looking to increase collagen levels, drinking beefy bone broths and choking down pills or powders may help a bit. 

But what can REALLY help is micelle liposomal collagen. 

This is a formula where the collagen peptides are infused with the lipid molecules, micelles and liposomes, for a HUGE increase in absorption. These help deliver the collagen peptides directly to your bloodstream where they can begin benefiting you right away. 

If you want to learn more about this and actually start absorbing your collagen…

CLICK HERE!

References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793325/
2. https://iopscience.iop.org/article/10.1088/1755-1315/187/1/012017/pdf
3. https://pubmed.ncbi.nlm.nih.gov/18416885/ 
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5383229/