8 Foods To Replenish Your Skin With Collagen
You can of course use collagen-containing face creams and lotions. However, it is highly recommended to include foods in your diet that contain this nutrient. Today we tell you which 8 foods you should eat to replenish your skin with collagen.
If you are over 35 and notice that your skin is less elastic and firm and the first wrinkles are visible, you should fill it up with collagen.
Collagen is a protein from connective tissue cells called fibroblasts. It makes up approximately 30% of the body’s total protein mass and 80% of connective tissue.
In more understandable terms, this protein is the glue that holds your whole body together. Without it, the body could not unite all of its parts.
Collagen and your skin
The health of your skin is directly linked to collagen as it is responsible for protecting the structures of the body and creating a barrier against toxins and harmful external influences.
It is the main component of your hair and nails, as well as the ligaments and connective tissue. In particular, it is responsible for the firmness of your skin as it makes up most of the dermis.
For this reason , a lack of collagen leads to a loss of firmness and elasticity in your skin.
When do you start losing collagen and why?
Humans begin to lose collagen as early as the age of 25, with the effects becoming more noticeable after the age of 35.
When the collagen decreases, the epithelial structures are weaker, the skin becomes thinner, your hair is no longer as strong, your skin becomes saggy and wrinkles appear.
In addition, your tendons and ligaments are less elastic and your joints lose flexibility. It is therefore advisable that you start taking additional collagen at the age of 25 .
Factors That Accelerate Collagen Loss
- Sun exposure, smoking, pollutants, toxins, stress, and excessive physical activity increase the production of free radicals that destroy existing collagen. This confirms this study by the University of Granada.
- In addition, the lower hormone production during menopause and aging also leads to a decrease in the production of collagen.
- In addition, certain medical treatments that prevent the body from absorbing vitamins and minerals can make the effects worse.
What can you eat to replenish your skin with collagen?
But even if your collagen production has already decreased, all is not lost. There are some foods that are high in this protein that will help you replenish your skin with collagen.
If you consume these foods regularly, they can help restore the strength, freshness, and elasticity of your skin. These include the following foods:
1. meat
Meat is an important source of nutrients in the diet. Due to the high collagen content, the following types of meat are particularly recommended:
- beef
- Chicken
- goat
- Ox
- deer
- Pig (especially the legs)
Offal and bone broth are also high in protein and collagen.
2. Fish helps fill your skin with collagen
Although fish has a lower concentration of this nutrient than meat, it is high in protein, especially the scales.
According to this study by the National Institute of Genomic Medicine in Mexico , the omega 3 found in salmon and tuna protects the fat membrane around skin cells.
As a result, it reduces inflammation and makes your skin more firm and elastic.
3. gelatin
- Gelatine consists of up to 90% collagen derivatives.
- It is also very low in calories.
Hence, it is a great food for replenishing your skin with collagen.
4. Red fruits and vegetables help replenish your skin with collagen
Red fruits like apples, strawberries, cherries, and vegetables like beetroot and red peppers contain lycopene, a substance that is not only a great antioxidant but also aids collagen production.
This is evident from this study carried out by the Technological Institute in Veracruz, Mexico.
5. Fruits that are high in vitamin C.
Vitamin C is extremely important for the production of collagen, according to this study by the Da Costa hospital in Galicia (Spain). You can find it in oranges, lemons, kiwis, grapefruits, mangoes, pineapples, and a few other fruits.
These fruits also contain antioxidants that help reduce wrinkles.
6. Vegetables
Vegetables such as cabbage, eggplant, endive or spinach are great for producing collagen.
7. Foods that are high in sulfur
Foods like celery, green and black olives, garlic, cucumber, bananas, onions and tofu contain a lot of sulfur.
- They are high in sulfur, which stimulates the production of collagen, according to this study from the University Hospital of the Canary Islands.
8. Other foods to fill the skin with collagen
Other foods to include in your diet include soy milk, cheese, tea, nuts, and any foods high in lysine such as potatoes, seaweed, and yeast.
All listed products are easy to find. Combine them in your diet according to your taste. Make sure you are eating a healthy and balanced diet overall and you will notice the effects on your skin as collagen production increases in your body.
