Most of us are looking for that excellent anti-aging skin care product and are trying out all kinds of creams, masks, serums and supplements. While there’s nothing wrong with any of these solutions, you may be considering whether it’s really worth your money. The good news is that you can save money by consuming foods that increase collagen production, your body’s natural anti-aging protein. Collagen is the most abundant protein in the body and is found in the skin, muscle, bone and connective tissues. It plays a key role in joint health and maintaining skin elasticity. The older we get, the less collagen our body produces. But the speed of this aging process is different for everyone. How quickly we lose collagen depends on various factors, such as the environment and genetics. We’ve searched 10 food sources of collagen for you.
What is Collagen?
Collagen is very important for the skin. Collagen, which keeps the skin moist and youthy, can be taken as an external supplement. It is especially abundant in certain vegetables and fruits.
Collagen; it is a protein that helps the structural integrity of the skin, bones, cartilage and tendons. Collagen is a building block that is the main support of our body but is not well known. As you get older, losing collagen becomes inevitable; this is reflected in our body with wrinkles and skin sagging, as well as increased pain and eclipses every decade. Hyaluronic acid supports this substance. First, we need to know that our organs already produce most of the necessary components for our bodies. This does not apply only to energy and macro foods. In fact, until the smallest building block in our body, an entire organism works for us. The body produces its own collagen. Therefore, it is required to consume foods that will support its production.
10 Foods That Increase Collagen Production
Collagen is a highly important component found in 70% of the human body. Due to the decrease of these components that hold the bonds between cells over time, signs of aging and various ailments may occur. Collagen production is at the forefront of strengthening bones, maintaining the vitality of the hair and getting a healthy structure of the body. Special foods should be consumed to prevent the body’s collagen production from decreasing due to age and to support collagen production. The more foods that support collagen production, the more collagen will increase in the body and the body will be able to take better care of themselves.
Bony meats are at the fore top of the foods where collagen is most densely located. There are components in the bones that benefit the production of collagen in substances called bone bones. For this reason, bone broth can be consumed in meals in the form of soup or by adding it to different foods such as rice. Since the amount of collagen in the bones is high, it can be preferred by non-vegan people. Foods such as beef and chicken meat are very effective in collagen formation because they contain amino acids that are necessary for the body.
Vitamin C is the most needed ingredient when converting proteins in the body into collagen. Consuming foods such as oranges, mandarins and lemons is effective in increasing the amount of collagen and will also help to remove antioxidants from the body. A medium orange contains 70 mg of vitamin C. The human body needs vitamin C at a rate of 75-80 mg per day. Citrus fruits, which allow you to take vitamin C on a daily diet, are among the first foods that increase collagen.
It feeds the body greatly thanks to omega-3 and collagen contained in fish. Fish, which is very effective in strengthening the structure of the skin, stands out because it is rich in collagen. According to the statement made by nutritionists, not only the meaty part of the fish, but also the skin and bones have collagen. In addition, the eyes and head parts of the fish are considered to be the most dense parts of the collagen. While consuming fish alone is a source of collagen, it also has the effect of increasing collagen in the body.
Eggs have proline, which is actively used in collagen production in the human body. The egg, which is also rich in protein, also allows the removal of a substance called lysin if consumed regularly daily. Sulfur, which has a major effect on collagen production, is also found in eggs.
Even if collagen is not contained in foods, green vegetables that are effective in increasing collagen production in the body are rich in both vitamin C and minerals. Green vegetables, which have antioxidant properties as well as beneficial effects on collagen production in the body, prevent the fragmentage of collagen found in the body.
Red fruits and vegetables, which make a great contribution to collagen production in the body, protect collagen against UV rays from outside. Red vegetables and fruits have a substance called lycopene. Lycopene, on the other hand, protects the naturally produced collagen in the body and increases the effect of nutrients consumed for collagen production.
It prevents the rupture of collagen ligaments thanks to the sulfur substance contained in garlic. Sulfur is also an effective component in the creation of collagen structures of the body. Garlic substance, which has lipid acids and taurine substances, prevents collagen structures from deteriorating against external factors.
Milk and Dairy Products
Milk and dairy products can be consumed frequently due to the inclusion of collagen and zinc used in collagen production. While the body has the protein it needs, these proteins need to be consumed daily in a way that is activated and become collagen.
Nuts are one of the food groups rich in zinc and copper. Thanks to ingredients such as protein and vitamin E, nuts lead to the preparation of collagen that the body needs. In addition, the effect of nuts is great in activated proteins in the body and converted into collagen.
Beans contained in pulses are a very nutritious product thanks to the proteins contained in them. Beans help to produce collagen not only because it contains protein, but also because it is rich in zinc. In addition to beans, other pulses such as chickpeas and kidney beans can be consumed in ways to increase collagen.
What Is Collagen Used For?
As your body ages, it loses collagen. Our collagen production is starting to slow down by about 1% a year from the beginning of our 20s. There are many factors affecting collagen loss. The loss of this protein is one reason why your skin loses its structure and start to wrinkle as you get older. For this reason, collagen supplements are widely used for the following purposes;
- Preservation of skin structure
- Healing wounds
- Anti-aging support
- Joint pains
- Preventing bone loss
- Improving muscle mass
- Hair and nail health
There are 28 different types of collagen in the body and the most common ones in the human body; type I, II, III, IV and V. Various collagen species are believed to serve different purposes. For example, if you want to create Type I and III were found on the skin and type II was found in joints and cartilage. In fact, most experts have stated that it is the same protein. Just like the collagen types they contain, there are many different types of collagen supplements on the market. Hydrolysed collagen, for example, helps the body absorb more easily than collagen it can get through nutrition. For information on collagen supplements, see this article here.
How Much Collagen Needs to Be Taken Daily?
In fact, no official explanation has yet been made as to how much collagen should be taken per day. So the amount of collagen you need to take depends on which form you take and why you use it. The best rule to follow in this regard is to read the labels of the purchased products.
Hydrolyzed collagen, which is thrown into capsules or powders, is one of the most common forms used in supplements because it is more easily absorbed than other species. Studies show that taking 2.5-15 grams of hydrolysed collagen peptide every day can be safe and effective. Even a small dose of 2.5 grams per day can benefit joint pain and skin health.
Most collagen supplements have a daily dose recommended on the packaging. In addition, the collagen content of supplements may vary significantly, except for the recommended daily amounts. Here’s what to look out for; While most people contribute to collagen production with a balanced diet, some may not be able to provide adequate collagen due to various factors, no matter how accurately they feed. Therefore, it would be healthiest to see your doctor to determine how much collagen the body needs.
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