It is known that, over time, the skin loses elasticity, thus creating “wrinkles”. As people age, it is necessary to adjust diet and daily care to have youthful skin for longer.
That's why it is advisable to consume foods that replace nutrients that the body can no longer produce as efficiently, such as collagen. It is known that this protein is produced naturally by the body and helps to keep different parts of the physical structure structured, however, as people advance into adulthood, the body decreases collagen production.
To discover the best foods that help maintain collagen production and understand how to make your skin look young, we turn to an expert who can advise us and, above all, talk a little more about this protein.
The importance of maintaining good collagen levels
Collagen is the protein that represents more than 25% of the total protein content of mammals, as it is responsible for a multitude of essential functions to achieve good body function and structure. Due to its function, collagen fiber can mix with other types of substances and minerals, that is, the combination of collagen with calcium crystals in bones allows the formation of a rigid and hard structure.
However, taking into account the skin, collagen can be mixed with elastin, which causes the structure to have a network shape, providing elasticity. Having said that, it can now be understood that this protein helps to make the skin firm, strong and elastic, so it is very important.
But why does collagen help so much? Collagen is a protein composed of soluble fibers that, because they are cross-linked, can withstand strong tensions, so it is the basic compound of bones, skin, ligaments, dentin, gums, cartilage, tendons, scalp, blood vessel walls, ocular cornea. and intervertebral discs. These fibers provide strength, resistance, and tensile and compression capabilities to tendons, muscles, and ligaments, as well as strengthening blood vessel walls, regenerating gums, increasing bone density, and strengthening epithelial tissue.
Collagen-rich foods
With age, collagen synthesis slows and tissues become thinner and less strong. Collagen, in addition to maintaining the health of the skin, hair, nails and other tissues, also helps with muscle structure, decreases recovery time, rebuilds the structure of joints and improves cardiovascular performance, as it has in its metabolism some of the same components as creatine. Therefore, it is also widely used in sports nutrition.
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Collagen is used in the food industry, in the production of processed meats (although this is not a very healthy way to obtain it). Even gelatin is the result of peptides and proteins obtained after partially hydrolyzing collagen (although collagen has superior properties to gelatin). In addition to its use in industry and its additional health benefits, collagen can be found in the form of supplements or in collagen drinks.
A more “natural” way to get collagen from food is by consuming foods rich in vitamin C, which is not only an antioxidant, but essential in the synthesis of collagen in the body.
Hydrolyzed collagen
Hydrolyzed collagen, unlike the former, is practically tasteless and can be added to any juice/smoothie you are used to consuming.
Tomato
Tomato juice contains 170 mg of vitamin C per serving, which is even more than orange juice.
Orange, Strawberry and Papaya
These fruits contain approximately 97 mg of vitamin C per serving, which perfectly covers the daily needs of this vitamin in the general population (90 mg in men and 75 mg in women).
Broccoli, potatoes and brussels sprouts
These vegetables contain between 75 and 80 mg of vitamin C per serving.
Pineapple, kiwi and mango
Last on the list, these fruits provide between 80 and 75 mg of vitamin C per serving.
Reminder: It is very important to consult a nutritionist who can help improve your diet, as without follow-up, essential factors that can influence overall health are likely not taken into account.
Article published with medical guarantees, in collaboration with the doctoranytime scientific group.
References:
Romero, S. (2019, September 4). Foods against aging. MuyInteresante.es.
Hashim, P. (2015) Collagen in food and indústrias de bebidas. International Food Research Journal 22 (1): 1 — 8
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