4. Collagen – The Structural Support
Collagen is a protein mainly of amino acids such as glycine, proline, and hydroxyproline. It is found in connective tissue, skin, tendons, bones, and cartilage. However, over time, collagen production drops, reducing cushioning in joints and weakening connective tissues.
This is why it’s essential to increase your collagen intake by taking hydrolyzed collagen peptides with vitamin C to improve absorption, drinking bone broth, or eating collagen-rich foods like chicken skin and oily fish.
5. Omega-3 Fatty Acids – Inflammation’s Opponent
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A study published in Circulation Research found that fish oil supplements with a specific omega-3 formula can lower inflammation by increasing molecules that control certain blood functions.
Good sources of omega-3 fatty acids include sardines, wild-caught salmon, algae-based oils, and fish oil supplements enriched with vitamin E.
6. Zinc – The Muscle Builder
Healthline states that zinc “plays a key role in skin health, immune function, and cell growth and may protect against acne, inflammation, and other conditions.”
It also acts as an antioxidant, protect cells from damage, and provides a normal functioning of your immune system.
Adults should include 15 to 30mg daily in diet diet. Foods rich in zinc are oysters, grass-fed meats, and pumpkin seeds among the rest.
