Collagen production and food

In the world of cosmetics, we often hear about collagen-based anti-ageing treatments, without really knowing what collagen actually is. Whether it is used to combat wrinkles, loss of elasticity or age spots, collagen plays a role in delaying skin ageing (in addition, discover the benefits of marine collagen). To this end, effective and inexpensive solutions are appearing every day on the cosmetics market in the form of powders, creams, tablets, injections and more. But what exactly is collagen?

Collagen is part of a group of structural proteins made up of amino acids. It is abundant and naturally present in the body and has a dual function. The first is to bind calcium to the bones, which has the effect of preserving them. The second is to regenerate epidermal tissue, which helps maintain skin elasticity.

 

The effect of collagen on the skin

The skin is the first organ on which ageing becomes visible. To combat this, various substances are used in cosmetics, such as hyaluronic acid. Collagen is also an effective weapon if used in moderation. Its main action is to prevent and restore skin tissue. This “youth protein” also plays a role in the healing process.

However, the body’s collagen production begins to decline from the age of 25, and this is when the first signs of ageing appear. From the age of 40 onwards, it becomes scarce, and we begin to lose up to 1% of collagen each year.

Where can collagen be found naturally?

Nature is full of collagen-rich resources that can greatly benefit our health and help fight the signs of ageing. This protein exists naturally in flora and fauna, particularly in various foods whose properties promote its production.

Which foods are rich in collagen?

In addition to collagen-based anti-ageing treatments, the effects of time can also be slowed down by consuming certain foods that promote its production. A diet rich in sulphur, vitamin A, C, E and zinc helps to regenerate the skin by boosting collagen production. Citrus fruits, vegetables, meats and oils contain properties that reduce the harmful effects of oxidation on the skin, helping it to retain the elasticity and suppleness it needs.

Here are some foods to prioritise in order to stimulate collagen production in the body:

  • Bone marrow
    Collagen makes up a large part of bone marrow. Bone marrow is very rich in proline and glycine, proteins that are essential for healthy skin. For example, making bone broth will help extract the collagen it contains and allow you to enjoy its natural benefits.
  • Dairy products
    The amino acids found in dairy products enhance collagen regeneration in the body. It is therefore important for your skin’s health to consume milk, yoghurt and cheese.
  • Red fruits
    Red fruits contain a powerful antioxidant called lycopene. This increases the body’s ability to secrete collagen. Strawberries, raspberries, blueberries, blackberries and others should be consumed without moderation.
  • Kiwi fruit
    Kiwi fruit is famous for its vitamin C content. This significantly increases the production of anti-ageing protein. It also contains vitamins A and E, which are important for maintaining young and firm skin.
  • Avocado
    Avocado is a powerful antioxidant and rich in vitamin E, which effectively prevents the loss of collagen that occurs with age.
  • Salmon
    Certain proteins must be activated for collagen synthesis to occur. Zinc, which is abundant in salmon, performs this action excellently. In addition, the fatty acids contained in this fish nourish the skin and protect it from the effects of time. Another reason to eat salmon.
  • Garlic
    Garlic is famous for its anti-inflammatory effects, but less well known for its sulphur content. This chemical element greatly promotes collagen production and protects the skin from premature ageing.
  • Eggs
    Low in calories and highly nutritious, eggs are known for their high protein content. In addition, the amino acids present in eggs are converted into collagen in the body.
  • Sprouted seeds
    Sprouted seeds, also known as sprouts, contain high levels of vitamin C, which promotes the synthesis and stimulation of collagen fibres.
  • Oilseeds
    Hazelnuts, almonds, walnuts, soybeans, rapeseed and flaxseed contain healthy fats that are necessary for fighting free radicals and protecting skin cells.

Dietary supplements: to combat collagen deficiency

Aligning your diet with collagen production is the most natural way to proceed. However, there are dietary supplements that help maintain healthy skin. Collagen and vitamin-based dietary supplements contribute significantly to preserving the skin’s youthful appearance. For example, supplements containing vitamin A help protect the skin from loss of elasticity. Those containing vitamin C contribute to collagen synthesis in the human body, while vitamin E protects cells from the oxidising effects of stress. So, in addition to skincare and a healthy diet, collagen and vitamin supplements can play an effective role in combating skin ageing.

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