Do you want to increase your collagen without having to go through scalpels or spend a bundle on creams? In this article we show you which are the best foods rich in the production of collagen. Surely you have heard of this element, as the publicity about its benefits and benefits to our organism, joints and bones floods the main channels of communication.
As you know, we live in a society where the cult of the body and the search for a healthy life has made it possible for us to become familiar with previously unknown expressions, concepts or terms, such as collagen.
Simply by hearing the word, you may think of the typical injections that became fashionable a couple of years ago. Injecting collagen is a way to reduce expression wrinkles quickly, 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 habits, such as eating a healthy and balanced diet, doing sports, not smoking etc. Therefore, until no further studies are performed injections or creams will only have a temporary effect.
And is that the saying 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 do you have? Or do you know if your diet is rich in collagen? Uncover these doubts and know a little more about collagen.
What is collagen?
Collagen is a protein molecule, in short, it is a protein; Is the most abundant protein in the human body, being found in the bones, muscles, skin and tendons, therefore its importance becomes very important, since its function agglutinates practically the whole human body, approximately 30% of the 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 food routine?
The first question has a strong answer: it provides the resistance and elasticity necessary for the skin and the different areas of attachment of the human body (tendons, bones, cartilage, etc.) as well as providing the strength, resistance and protection of the same. It is intimately linked with organic aging, being an important rejuvenating agent of our cells.
Below we will list the main foods that help the production of collagen to answer the second question quoted above.
Foods Containing Collagen
- Meats . Meat is a major nutritional element in the diet, such as chicken, cow, ox, goat, deer, pork legs, etc., the latter contain high amounts of collagen. Also corns and offal such as corns, cow legs, pork handles, bone broths ect. Are rich in protein and collagen.
- Fish . Although the percentage of collagen in fish is lower in comparison with meats, these also have a significant amount of this protein, specifically in the scales. Others like salmon or tuna, being high in omega-3 acid protects the fatty membrane around the skin cells, reducing inflammation and providing elasticity and firmness.
- Jelly . The gelatine possesses almost 90% derived from the protein of the collagen, in addition it is low in calories.
Foods that promote the production of collagen
-Fruutas and vegetables of red color: Red fruits such as apples, cherries, strawberries, red peppers, beets, etc. These contain lycopene, which in addition to being an antioxidant, aids in the secretion of collagen.
-Fruit rich in Vitamin C: Vitamin C is essential to perform a chemical process, vital for the production of collagen: the passage of Proline In hydroxyproline Lysine In hydroxylysine related to the shape of collagen. So fruits like orange, kiwi, lemon, grapefruit, pineapple, mango and others, help boost the production of collagen. In addition to being so good antioxidants, it reduces the formation of wrinkles.
-Vegetables: The vast majority of vegetables such as cabbage, cabbage , Cabbage, eggplant, endive or spinach are very positive for the production of collagen.
- Foods with a high sulfur content . Sulfur is an essential element to help stimulate the creation of collagen; Food like celery , Black or green olives, cucumbers, garlic, onions, banana, tofu etc.
-Leaf of soy and cheese . These foods are important because they have a chemical called genistein, capable of stimulating the body to make collagen.
-Lisina . Foods composed of large doses of the amino acid lysine are important as collagen-enhancing agents, integrating into the main functions synthesizers of chemical processes related to collagen. Potatoes, seaweed or beer 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 possesses large doses of catechins, so-called tea antioxidants, preventing the deterioration of collagen. For example, we have spoken before lemon tea .
-Nuts : To increase the production of collagen we must frequently eat nuts such as pine nuts, hazelnuts, chestnuts, pistachios, etc. Virtually the entire variety of nuts are high in protein; Almonds, peanut Or nuts are clear examples of nuts with high collagen values thanks to the Omega-3, Omega-6 and Omega-9 fatty acids that they possess stimulate the properties to make collagen.
You have already seen the importance of collagen both to have a healthy life and to maintain a youthful physical appearance.
As you can see, all the foods quoted are within the reach of anyone, you just have to know how to combine them to lead a healthy and balanced diet.
What damages the collagen?
Now you have a clear idea about what collagen is, you can create an opinion about it. But let's go deeper into some rather interesting aspects about collagen.
While intake of a balanced diet is effective in enhancing collagen, we are also able to deplete collagen levels with poor diet and lifestyle habits.
There are a number of proven causes that we must avoid because they affect the destruction of collagen in the body:
High levels of stress can lead to rapid degradation of collagen.
High consumption of sugar. Much sugar in the blood favors the process called glycation, this involves the union of sugar and proteins to form new molecules affecting the good state of collagen, increasing the speed of aging of the skin.
It is not new to say that tobacco is very harmful to health; In this case the smoke chemicals, plus nicotine, damage the collagen and elastin of the skin (connective tissue protein). The negative effects of smoking on 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 more than due or without protection to the sun, directly affects the aforementioned elastin, corrupting its state and function in our body's processes, damaging the correct production of collagen.
And what other foods with collagen do you know? Give us your comment Thanks!