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 tell about collagen in food, which should also be included in the diet for youthful skin.
- The importance of collagen and factors that prevent its synthesis
- Collagen content in food: what to eat for skin elasticity
- Which products contain the substances necessary for collagen synthesis
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.
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Collagen content in food: 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.
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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.
Which foods contain substances necessary for collagen synthesis
For the production of collagen, it is necessary to consume foods rich in amino acids, in the 9 essential features that are contained in:
- poultry meat;
- eggs;
- cheese;
- milk.
Since collagen fibers are mainly composed of hydroxylysine and hydroxyproline, it is recommended to eat foods that contain 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 anthocyonidins 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 products that promote collagen production are:
- cabbage;
- avocado;
- red fruits and vegetables;
- beans;
- garlic;
- carrots;
- flaxseed;
- dark green leafy vegetables;
- soy.
Collagen in food and sufficient amounts 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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