Collagen production and food

In the world of cosmetics, we often hear about collagen-based anti-ageing care, without knowing exactly what collagen means. Whether it is to combat wrinkles, loss of elasticity or spots, collagen is part of the process of delaying the ageing of the skin. For this purpose, effective and inexpensive solutions are appearing on the cosmetic market every day in the form of creams, tablets, injections and others. But more precisely, what is collagen?

Collagen belongs to the group of structural proteins made up of animate acids. It is abundantly and naturally present in the body and has a double function. The first is the binding of calcium to the bones, which has the effect of preserving them. The second is the regeneration of epidermal tissue, which helps to maintain the elasticity of the skin.

collagene and food

The effect of collagen on the skin

The skin is the first organ on which ageing appears visibly. To counteract this, various substances are used in cosmetics, such as hyaluronic acid. Collagen is also an equally effective weapon if used with care. Its main action is to prevent and restore skin tissue. Also, this « youth protein » has the function of participating in the healing process.

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

Where to find collagen naturally?

Nature is full of rich collagen resources that we can use to our advantage to fight against the signs of ageing. Indeed, this protein exists naturally in fauna and flora, notably in various foods whose properties favour its production.

What foods are rich in collagen?

In addition to collagen-based anti-ageing treatments, the effects of time can also be slowed down by eating certain foods that promote its production. Indeed, a diet rich in sulphur, foods rich in vitamin A, C, E and zinc, participate in the regeneration of the skin by boosting the effective production of collagen. Citrus fruits, vegetables, meats and oils contain properties that help to reduce the damage caused by oxidation to the skin, thus preserving the elasticity and suppleness it needs.

Here are some of the foods that should be favoured in order to stimulate the production of collagen in the body:

  • Marrow bone
    Marrow bones are largely made up of collagen. Marrow bones are very rich in proline and glycine, proteins that are essential for healthy skin. For example, making a bone broth will help extract the collagen that makes up the bone and allow you to benefit from its natural goodness.
  • Dairy products
    The animal acids present in dairy products enhance the regeneration of collagen in the body. It is therefore important for the health of your skin to consume milk, yoghurt and cheese.
  • Red fruits
    Red fruits contain a powerful antioxidant called lycopene. Lycopene increases the body’s ability to produce collagen. Strawberries, raspberries, blueberries, blackberries and others should be consumed without moderation.
  • Kiwi fruit
    Kiwi is a fruit famous for its vitamin C content. This will greatly increase the production of the anti-ageing protein. In addition, it contains vitamins A and E, which are important in maintaining a young and firm skin.
  • Avocado
    The avocado is a powerful antioxidant and rich in vitamin E, which effectively prevents the loss of collagen that we experience from a certain age.
  • Salmon
    For collagen synthesis to take place, certain proteins must be activated. Zinc, which is abundant in salmon, is excellent for this purpose. In addition, the fatty acids contained in this fish nourish the skin and preserve it over time. Another reason to eat salmon.
  • Garlic
    Garlic is famous for its anti-inflammatory effects, but less known for its sulphur content. Indeed, this chemical element greatly promotes collagen production and protects against premature skin ageing.
  • Eggs
    Low in calories and highly nutritious, eggs are known for their high protein content. In addition, the amino acids found in eggs are converted into collagen in the body.
  • Sprouted seeds
    Sprouted seeds, also known as germinations, contain a lot of vitamin C, which promotes the synthesis and stimulation of collagen fibres.
  • Oilseeds
    Hazelnuts, almonds, walnuts, soya, rapeseed and linseed contain the good fats needed to fight free radicals and preserve skin cells.

Food supplements: to deal with collagen deficiencies

Indeed, aligning one’s diet with collagen production is the most natural way to proceed. However, there are food supplements that help to maintain the health of the skin. Indeed, food supplements based on collagen and vitamins contribute remarkably to the preservation of the skin’s youthful capital. For example, supplements containing vitamin A help to protect the skin from loss of elasticity. Those with vitamin C help to synthesise collagen in the human body, while vitamin E protects the cells from the oxidising effects of stress. Thus, in addition to skincare and a suitable diet, collagen and vitamin food supplements will participate effectively in the fight against skin ageing.

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