Sona’s No Powder Collagen Support Smoothie Recipe
As you know, I never use any protein or collagen powders in my diet. While these may be very helpful for some people, I personally don’t like to use them. So instead, I eat foods that will naturally help my body produce collagen. Check out my No Powder Collagen Support Smoothie!
What Is Collagen?
Collagen is a protein naturally found in the body. It’s an important structural component of our bones, cartilage, and tendons, especially as we age.
Collagen is also very important for skin strength, structure, and firmness. It helps support the skin's structure, firmness, and plump appearance. As we age, natural collagen production changes, and existing collagen in the body starts to break down.
As a result, skin may look less firm, and people begin to notice more fine lines and wrinkles. While we can’t prevent this, we can provide our bodies with the necessary nutrients for collagen synthesis.
With amino acids from dietary protein as well as Vitamin C, the body can synthesize collagen.
The simplest way to think about collagen synthesis through diet is this:
Protein + Vitamin C = Key Nutrients for Collagen Synthesis
No single food will increase collagen in the body and help reduce wrinkles. However, if we give our bodies the necessary nutrients for collagen synthesis, we can help keep our skin looking firmer, more plump, and youthful, especially as we age.
That way, we can help slow down premature signs of skin aging like fine lines and wrinkles.
So here is my healthy and delicious No Powder Collagen Support Smoothie recipe!
Ingredients and Recipe
- ½ Cup Blueberries (frozen or fresh)
- ½ Cup Strawberries (frozen or fresh)
- ¼ Cup Pineapple (frozen or fresh)
- ¼ Cup Kefir (you can substitute with milk if you don’t like the taste)
- ¾ Cup Greek Yogurt
1 Tbsp Honey for natural sweetness (I like Manuka honey, but local raw honey is also fantastic. You can also substitute with maple syrup if you don’t like the taste.)
Blend everything in a blender. Add small splashes of water or milk as necessary to reach the desired consistency.
For a creamier consistency, add half an avocado. For more fiber and some healthy omegas, you can also add a tablespoon of chia seeds. I don’t like avocado or chia seeds in smoothies, so I have left them out.
Skin Benefits
Blueberries, Strawberries, and Pineapple
These high-fiber fruits are a fantastic source of Vitamin C, which is necessary for collagen production. Blueberries, strawberries, and pineapples also have unique polyphenols and antioxidants that help protect cells from oxidative stress.
I love berries specifically because they are low on the glycemic index and don’t cause a large insulin spike. It’s why I avoid processed foods and sugars as well.
If you don’t like these fruits, you can try any that are high in Vitamin C!
Kefir and Greek Yogurt
Greek yogurt is a complete protein, so it has the amino acids the body needs for collagen.
Kefir is also a complete protein and is full of gut-friendly probiotics that can help with metabolism and digestion.