11 FOODS THAT CONTAIN COLLAGEN (GOOD FOR THE SKIN) - GEOGRAFÍA - 2024

Do you want to increase your collagen without having to go through scalpels or spend a fortune on creams? In this article we show you which are the best foods rich in collagen production.

Surely you have heard of this element, since the advertising about its benefits and benefits for our body, joints and bones floods the main communication channels.

Currently, as you know, we live in a society in which the cult of the body and the search for a healthy life have made it possible for us to become familiar with expressions, concepts or terms that, previously, we did not know, such as collagen.

Just hearing the word, you might think of the typical injections that became all the rage a couple of years ago. Injecting collagen is a way to quickly reduce expression lines, although its duration does not exceed 12 weeks.

It is important to know that collagen is produced within our own body as long as we lead a healthy lifestyle, such as eating a healthy and balanced diet, playing sports, not smoking, etc. Therefore, until further studies are carried out, injections or creams will only have a temporary effect.

And the saying that we are what we do and eat is totally true. But what do you know about collagen? Yes, you know that it is excellent for the human body, but why? What properties does it have? Or do you know if your diet is rich in collagen? Let's uncover these doubts and learn a little more about collagen.

What is collagen?

Collagen is a protein molecule, simply put, it is a protein; It is the most abundant protein element in the human body, being found in bones, muscles, skin and tendons, therefore its importance is very important, since its function brings together practically the entire human body, approximately 30% of proteins are collagen.

Now that you know what we are talking about, you will ask yourself, why is this protein so important? And how can I include it in my eating routine?

The first question has a forceful answer: it provides the resistance and elasticity necessary for the skin and the different areas of union of the human body (tendons, bones, cartilage, etc.) in addition to providing strength, resistance and protection. It is closely linked to organic aging, being an important rejuvenating agent for our cells.

Next we will list the main foods that help the production of collagen to answer the second question mentioned above.

Foods that contain collagen

meats

Mutton

Meat is a main nutritional element in the diet, such as chicken, beef, beef, goat, venison, pig's feet, etc., the latter contain high amounts of collagen.

Also tripe and offal such as snouts, cow's feet, pig's trotters, bone broths ect. they are rich in protein and collagen.

Fish

Although the percentage of collagen in fish is lower, compared to meat, they also have a significant amount of this protein, specifically in the scales.

Others such as salmon or tuna, being high in omega-3 acid, protect the adipose membrane around the skin cells, reducing inflammation and providing elasticity and firmness.

Jelly

Gelatin has almost 90% derived from collagen protein, it is also low in calories.

Foods that promote collagen production

Red fruits and vegetables

Red fruits such as apples, cherries, strawberries, red peppers, beets, etc. These contain lycopene, which, in addition to being an antioxidant, helps the secretion of collagen.

Fruits rich in Vitamin C

Vitamin C is essential to carry out a chemical process, vital for the production of collagen: the passage of proline into hydroxyproline, lysine into hydroxylysine, related to the form of collagen.

Thus, fruits such as orange, kiwi, lemon, grapefruit, pineapple, mango and others, help to enhance the production of collagen. In addition, being such good antioxidants, it reduces the formation of wrinkles.

Vegetables

The vast majority of vegetables such as cabbage, cabbage, collard greens, aubergines, endive or spinach are very positive for the production of collagen.

Foods high in sulfur

Sulfur is an essential element to help stimulate the creation of collagen; foods such as celery, black or green olives, cucumbers, garlic, onions, banana, tofu etc.

Soy milk and cheese

These food products are important because they have a chemical called genistein, capable of stimulating the body to produce collagen.

Lysine

Foods composed of large doses of the amino acid lysine, are important for being collagen-enhancing agents, integrating into the main synthesizing functions of the chemical processes related to collagen.

Potatoes, seaweed, or brewer's yeast are good examples of foods rich in lysine.

The tea

This valuable drink has innumerable benefits for the body, in addition to this, it has large doses of catechins, the so-called antioxidants in tea, preventing the deterioration of collagen. For example, we have already talked about lemon tea before.

Nuts

To increase collagen production, we must frequently eat nuts such as pine nuts, hazelnuts, chestnuts, pistachios, etc.

Virtually all the variety of nuts contain a high protein content; Almonds, peanuts or walnuts are clear examples of nuts with high collagen values, thanks to the Omega-3, Omega-6 and Omega-9 fatty acids that they possess, which stimulate the properties to manufacture collagen.

You have already seen the importance of collagen both for a healthy life and for maintaining a youthful physical appearance.

As you can see, all the aforementioned foods are available to anyone, you just have to know how to combine them in order to have a healthy and balanced diet.

What damages collagen?

Now you have a clear notion about what collagen is, you can create an opinion about it. But let's dive into some more than interesting aspects about collagen.

While eating a balanced diet is effective in boosting collagen, we are also able to deplete collagen levels through poor diet and lifestyle habits.

There are a series of proven causes that we must avoid because they affect the destruction of collagen in the body:

Stress

High levels of stress can cause the rapid breakdown of collagen.

High sugar intake

A lot of sugar in the blood favors the process called glycation, this consists of the union of sugar and proteins to form new molecules affecting the good condition of collagen, increasing the speed of skin aging.

Tobacco

It is not new to say that tobacco is very harmful to health; in this case, the chemicals in smoke, plus nicotine, damage collagen and elastin in the skin (connective tissue protein). The negative effects of smoking on the blood vessels in the outer layers of the skin have also been proven.

Sunlight

Ultraviolet rays are harmful to the skin and are one of the most common culprits of different types of cancer.

Exposing yourself more than you should or without protection to the sun directly affects the aforementioned elastin, corrupting its state and function in the processes of our body, damaging the correct production of collagen.