Collagen source foods help our body to reduce the loss of this protein, which is key to maintaining skin structure, firmness and elasticity.
One of the evidences of aging is the appearance of wrinkles and flaccidity. And this evidence is produced due to the lower production of collagen by the body after a certain age (usually at 35 years of age).
It not only influences our age, but also our mobility, since collagen acts directly on the health of our bones, ligaments and joints.
Although it depends on each person and each skin, it is possible to slow down and even stop aging with certain actions, including a healthy diet.
Foods that help generate collagen
Collagen supplements do not work as advertising would have us believe. This collagen does not go directly to our joints, since it is broken down when it enters our organism. For the same reason, gorging on foods with large doses of collagen does not work either. (Video)
Collagen is produced from amino acids. Therefore, we should look for foods that contain quality proteins, which are those that include 22 amino acids in their composition. We usually find this combination in animal protein. Vegetable protein does not contain all of them, so it is recommended to combine vegetables.
The ideal would be to follow a diet that is also rich in products with antioxidant and anti-inflammatory properties.
Meat is a great source of natural collagen. But there is no point in eating only meat, because in that case we would be ingesting excessive doses of fat.
To avoid saturated fats, we can opt for lean meat such as chicken, turkey and rabbit and avoid red meat such as beef or pork.
Typical broths with pieces of meat, including bones, tendons, skin and animal cartilage, are also a good way to get collagen.
Fish helps to increase collagen production while, thanks to omega-3 fatty acids, it acts as an antioxidant. Salmon, tuna, sardines or trout are blue fish.
White fish, such as sea bream, hake or cod, can also be used, but in this case we cannot count on the contribution of omega 3.
Eggs provide a large amount of protein, but they also promote collagen production. Although each person has specific needs, a minimum consumption of two eggs per week is recommended.
Collagen from eggs is also used in cosmetics and is found in the egg membrane, which is also rich in hyaluronic acid and keratin.
Raw nuts, not fried, are great allies of anti-aging. Almonds, cashews, pistachios or hazelnuts help produce collagen.
Walnuts, for example, contain omega-3 fatty acids, which are antioxidants.
Vegetables and fruits
Not all vegetables help in the production of collagen, but within this group, peppers and tomatoes stand out in this facet.
The reason is its high content of vitamin C, which is a very important component in the creation of collagen, since when we have a shortage of this vitamin, our body is unable to synthesize the protein.
Tomatoes, on the other hand, are rich in lycopene, which is an antioxidant and also promotes collagen synthesis. Lycopene is also present in other red-colored foods, such as watermelon, strawberries, raspberries and cherries.
Citrus fruits, which are commonly known to contain high doses of vitamin C, also help in this regard. Orange, lemon, but also other not so well known fruits such as papaya or kiwi and in greater proportion.
Dairy products are high in protein and help with collagen production.
In this case, cheese, yogurt, kefir and cottage cheese are very good. Like meat, they should be consumed in moderation because they are also rich in fat.
As you can see, it is not a matter of making a great effort, since most of the foods on the list are part of our regular diet. The important thing is not to forget them, to follow a balanced dietand, above all, to eliminate those that do not contribute anything and are even harmful, such as processed foods.
In addition to diet, physical exercise and a daily skin hygiene routine can help alleviate the signs of aging. It is also very important to avoid the creation of free radicals, avoiding pollution, smoking and exposure to ultraviolet rays.