Collagen – it is a protein synthesized by skin cells that provides elasticity and firmness to the skin. In youth, it is not difficult to maintain skin turgor, since collapsing collagen fibers are quickly replaced by new ones, however, as we age and as a result of exposure to destructive factors, the old collagen is destroyed, and the new one does not have time to be synthesized. Result – the appearance of wrinkles, flabbiness and sagging of the skin. Fortunately, there are a number of cosmetic procedures that help increase collagen production, but today estet-portal.com will talk about collagen in food, which should also be included in the diet for youthful skin.
Importance of collagen and factors that prevent its synthesis
Collagen – one of the constituents of connective tissue, which makes up approximately one third of the total mass of protein in the human body. To date, there are 28 types of collagen, the main functions of which in the body are:
- protective;
- reference;
- restorative;
- ensuring tissue elasticity;
- suppression of melanoma development;
- stimulation of the formation of cell membranes.
Collagen biosynthesis – a complex process consisting of eight stages, five of which take place in fibroblasts, and three – outside fibroblasts.
The synthesis of collagen is negatively affected by the following factors:
- UV exposure;
- lack of moisture in the skin;
- smoking;
- alcohol abuse;
- stress;
- malnutrition;
- connective tissue diseases.
Next estet-portal.com will consider:
- collagen content in products;
- substances necessary for collagen synthesis.
Read also: Why does a woman's skin change after 30 years – what is happening to her
Collagen content in foods: what to eat for skin elasticity?
The largest amount of collagen in food is found in fish of the salmon family, which is also rich in omega-3 fatty acids, which have a beneficial effect on skin condition. In addition, collagen synthesis can be accelerated by regularly eating sea kale and sea onions, which are also rich in iodine and various salts.
As for meat, turkey meat is in the first place in terms of the content and absorption of collagen, because as a result of its use, carnosine is produced, which increases the resistance of collagen to destruction.
Collagen content in foods is shown in the table below:
Which foods contain substances necessary for collagen synthesis?
For the production of collagen, it is necessary to consume foods rich in amino acids, in particular 9 essential ones, which are contained in:
- poultry meat;
- eggs;
- cheese;
- milk.
Since collagen fibers are mainly composed of hydroxylysine and hydroxyproline, it is recommended to eat foods containing these amino acids, namely:
- meat;
- legumes;
- egg white;
- wheat germ.
To improve collagen production, it is necessary to consume foods containing vitamin C, copper, anthocyanidins and amino acids.
Anthocyanidins bind collagen fibers and maintain the matrix of connective tissue, they increase the level of vitamin C in cells and protect them from free radical damage, and also prevent the destruction of collagen. Sources of anthocyanidins are:
- cherries;
- blueberry;
- blueberry;
- raspberries.
Products that increase collagen production should also contain vitamin C and copper, which are necessary for the synthesis of this protein and tissue repair. These products are:
- kiwi;
- broccoli;
- citrus;
- pepper;
- dandelion leaves;
- cranberries, etc.
Read also: Cosmetic uses of collagen: does it really work
Also foods that promote collagen production are:
- cabbage;
- avocado;
- red fruits and vegetables;
- beans;
- garlic;
- carrots;
- flaxseed;
- dark green leafy vegetables;
- soy.
Collagen in food and a sufficient amount of substances that promote the synthesis of this protein will be an excellent addition to a healthy diet for beautiful and young skin. However, estet-portal.com is convinced that nutrition – although important, but not the only aspect that affects the condition of the skin. Proper care and timely anti-aging cosmetic procedures will help you look young at any age.
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