Foods To Replenish Lost Collagen
From the age of 35, the skin begins to be less elastic and the first wrinkles begin to appear. Following this, it is advisable to consume specific foods to replenish collagen.
Collagen is a protein produced by connective tissue cells called fibroblasts. It constitutes about 30% of the total protein mass of the organism and 80% of the total connective tissue.
Put simply, this protein is the adhesive that binds our body together. Without collagen, the various components of the body could not be joined together.
Collagen and the skin
The health of our skin is directly linked to collagen, as it is responsible for protecting the body’s structures and a barrier against toxins and harmful external agents.
It is also the main element of hair and nails, but also of ligaments and connective tissues. More specifically, collagen keeps the skin firm because it makes up the bulk of the dermis. When it is missing, therefore, the skin appears more flabby.
When do we start losing it and why?
Humans begin to lose collagen from the age of 25, but the effects of this process begin to be noticed after the age of 35.
As the quantities of collagen decrease, the epithelial structures weaken, the dermis becomes thinner, the hair less strong, the first wrinkles appear and the skin begins to sag.
The tendons and ligaments are also less elastic and the joints are less flexible. In light of this, after the age of 25 it is advisable to reintegrate it with external supplements.
The factors that accelerate the loss of collagen
- Exposure to the sun, smoke, pollutants, some toxins, stress and excessive exercise increase the production of free radicals that destroy existing collagen.
- The hormonal imbalances typical of menopause and aging.
- Health problems involving treatments that reduce the absorption of vitamins and minerals.
What foods to replenish collagen?
Some foods are able to replenish this protein in the body. Their consumption can help us to regain the firmness, freshness and elasticity of the skin. The foods to replenish collagen are:
1. Meat
Meat is extremely important in the diet, especially in relation to the intake of this protein. In particular, we refer to the meat of:
- Beef.
- Chicken.
- Goat.
- Ox.
- Deer.
- Pig.
2. Fish
Although it has a lower concentration of collagen than meat, fish is an excellent source of protein.
Omega 3 present in salmon and tuna protect the adipose membrane around skin cells. They therefore reduce the risk of inflammation and offer elasticity and firmness to the skin.
3. Gelatin between foods to replenish collagen
Gelatine is made up of 90% collagen protein derivatives. Besides that it has a low calorie content. It is therefore one of the best foods to replenish lost collagen.
4. Red fruits and vegetables
Red fruits and vegetables such as apples, strawberries, cherries, beets, red peppers contain lycopene, antioxidant substances that stimulate the production of collagen.
5. Fruit rich in vitamin C
Vitamin C is essential for skin health. We find it in oranges, lemons, kiwis, grapefruit, mango and pineapple. Furthermore, these fruits contain antioxidants that reduce the appearance of wrinkles.
6. Vegetables among foods to replenish collagen
Vegetables like broccoli, cauliflower, eggplant and spinach are great for collagen production.
7. Foods rich in sulfur
Celery, green and black olives, garlic, cucumber, banana, onion and tofu are great foods for replenishing the skin’s collagen. This is because they have abundant amounts of sulfur, which stimulates the production of collagen.
8. Other foods to replenish collagen
Other foods to include in the diet are: soy milk, cheese, tea, nuts and foods rich in lysine such as potatoes, seaweed and brewer’s yeast.
All the products listed are easy to find in the supermarket. Combine them as you like, as long as your diet is healthy and balanced: only then will you soon notice the positive effects on your skin.
