One of the causes of aging skin is that the body produces less and less collagen. To increase collagen production in the skin, we need to supplement with external food. Through metabolism, substances are gradually converted into collagen to help fight aging, wrinkles, and sagging. Let’s find out collagen supplement for skin in this article!
Contents
How does collagen work?
Collagen is an abundant protein in the body, accounting for about 25% of the protein in the body. In addition, collagen is the main component of connective tissues. As we age, less collagen is produced, making the skin more susceptible to aging.
The functions of collagen with skin:
- Maintain skin firmness
- Enhances skin’s youthfulness
- Smooth out scars
Why choose collagen supplements for skin?
Food contains a bioavailable form of collagen, which the body can metabolize. In addition, these collagen-containing foods also outperform other supplements. Therefore, eating food is the safest and healthiest way to promote skin health.
To control the amount of food you eat, you should consider eating a suitable diet.
These foods help the body produce collagen and amino acids needed to fight aging. There are 3 types of amino acids important for collagen synthesis: proline, lysine, and glycine. So what foods are collagen in?
Food supplements that help the body metabolize collagen
Bone broth
Bone broth contains calcium, magnesium, phosphorus, collagen, glucosamine, chondroitin and many other nutrients. However, different types of bone broth will have different sources of nutrients. Therefore, bones used to cook you should buy from reputable stores to ensure safety.
Bone broth is used to cook soups, soups, etc. After buying bones, you stew and season to taste.
Chicken
What foods is collagen found in? Chicken is a collagen-rich food, that contains a lot of connective tissue, where a lot of collagen is concentrated, especially in the breast and breast of chicken. There are studies that show that the neck and chicken cartilage are the sources of collagen commonly used to treat bones and joints.
When you eat lean, skinless chicken (because this part contains a lot of lipids and harmful fats), the proteins in the chicken will be digested and converted into important amino acids, promoting collagen regeneration, restoring collagen, and restoring collagen skin texture and reduce wrinkles on the face.
Fish and shellfish
Collagen in food: These animals have bones and ligaments that contain a lot of collagen, which is easily absorbed. In addition, omega-3 fats can prevent water loss between the skin layers, promoting collagen production. From there, it helps the body avoid the risks of aging, prevent memory loss, and diabetes, reduce symptoms of rheumatoid arthritis and effectively fight depression.
Egg
What foods contain a lot of collagen? Collagen is found in the shell membranes and egg yolks. Chicken eggs contain substances that promote collagen production such as vitamins B, and E, amino acids, and sulfur.
Egg whites are high in protein, one of the amino acids needed for collagen production.
Eating eggs is the easiest way to supplement collagen. However, eggs that are heat-treated like cooking will reduce the amount of collagen in eggs. In addition, you should only eat a maximum of 3 eggs per week.
Citrus fruit
One of the collagen-rich foods comes from citrus fruits like oranges, lemons, tangerines, and grapefruits. These fruits often contain a lot of vitamin C, and vitamin C plays a major role in the production of pro-collagen, a precursor of collagen.
Regular vitamin C supplementation helps the body strengthen its resistance against disease, and at the same time enhances the level of oxidation, helping to improve skin and healthy glowing skin.
Berries
Fruits such as strawberries, blueberries, and raspberries are fruits that contain more vitamin C than the whole orange family. In addition, these fruits also contain ellagic acid which is necessary for the body to prevent the breakdown of collagen caused by ultraviolet rays.
Tropical fruits
On the list of vitamin C rich fruits include tropical fruits like mango, kiwi, pineapple, and guava.
Guava has a high nutritional value such as fiber, vitamins C, and A, zinc, potassium, and manganese strengthens the immune system, is anti-aging, and weight loss. In addition, guava contains zinc, and copper, which is one of the substances that contribute to collagen metabolism.
Garlic
Garlic is an ingredient added to dishes to add flavor. In addition, garlic can also help the body promote collagen production.
The composition of garlic contains fiber, vitamins A, B1, B2, C, B9, zinc, sodium, manganese … especially selenium. Selenium is a trace mineral that helps slow down the aging process and prevent some chronic diseases like heart disease and cancer.
Besides, you should not eat too much garlic (especially raw), because it can cause heartburn, stomach pain, and increase the risk of thinning the blood, making it difficult for the blood to clot.
Dark green vegetables
Green vegetables are one of the foods rich in collagen that play an important role in a healthy diet, providing abundant amounts of fiber and micronutrients for the body.
Kale, spinach, cabbage, and lettuce have many antioxidants such as vitamins E, A, C, B9, K.
Bean
What to eat to supplement collagen? Beans are a protein-rich food (about 30-55%) that contain amino acids necessary for collagen synthesis. Its composition contains copper, omega-3, omega-6 and many vitamins and minerals.
Cashew
In the composition of cashews, there are many nutrients needed by the body such as proteins, lipids, carbohydrates, and minerals such as phosphorus, magnesium, calcium, potassium, iron, zinc, and copper, which help regenerate collagen faster.
Tomato
A nutrient-rich source of vitamin C that cannot be ignored is tomatoes. One tomato can provide 30% of nutrients to help replenish collagen in the body. Besides, tomatoes contain a good amount of lycopene – an antioxidant that is good for combination skin.
Bell pepper
Bell peppers are used in stir-fries, salads, and grilled dishes, especially red bell peppers. This fruit contains a lot of vitamin C, and capsaicin – an anti-inflammatory and antioxidant compound.
To help your body produce collagen at its best, you should eat collagen-rich animal and plant foods or fruits and vegetables rich in vitamins and minerals.
A diet full of protein-rich foods helps provide important amino acids.
Other nutrients that support collagen production include zinc, vitamin C, and copper. Therefore, adding fruits and vegetables containing many vitamins and minerals will help your skin look young and beautiful.
You need to stay away from foods high in sugar and refined carbohydrates because they cause inflammation and have a bad effect on the skin.
Final thought
Collagen is the main component of the skin, playing an important role in promoting skin health, and creating elasticity and hydration. As you age, your body produces less collagen leading to dry skin and the formation of wrinkles. Several studies have shown that collagen peptides or collagen supplements can help slow skin aging by reducing wrinkles and dryness.
In one study, women who took a supplement containing 2.5 to 5 grams of collagen for 8 weeks showed less dryness and significantly increased skin elasticity compared to those who did not. additional. Another study found that women who drank a beverage mixed with a collagen supplement daily for 12 weeks showed an increase in skin hydration and a significant reduction in wrinkle depth.
Although collagen supplements offer many health benefits, they are not miracle drug that helps reverse aging quickly. Therefore, combine it with a healthy lifestyle to keep your body full of vitality at all ages!
Top News hopes this article can help you learn more about collagen supplement for skin and wishes your skin is always in the best condition!
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