Do you know that 75% of the skin is collagen? In terms of engineering, collagen is the equivalent of steel put in the foundation of a building. If you value the health of your skin it’s important to learn about how to increase collagen in your body.
The way to slow down the natural aging process of the skin, the largest organ in the body, is postponing the appearance of wrinkles.
The first secret of maintaining your skin looking youthful is to exercise. Not demanding sessions in the gym, but ordinary walks. A second way to maintain the steel (aka collagen) inside the skin in good condition, despite its age, are the quality amino acids. We’re talking about a real quality diet with amino acids. Quality amino acids in complete formula exists only in animal products and are the ones that form the proteins. They are called standard protein, of which the highest quality is found in eggs.
A single egg can provide the necessary protein for a day, without being supplemented by other sources such as meat or milk. On one condition: to be boiled or cooked in boiling water and not fried. The recommendation is that an active person should eat 3-4-5 eggs per week while a child or teen can eat an egg every day.
Many people worry about the eggs for fear of cholesterol. Although the yolk contains a large amount of cholesterol, it is not harmful. Two new studies show that moderately regular consumption of eggs actually improves blood cholesterol levels. This reduces the risk of cardiovascular disease. Here is the explanation:
“Although it contains cholesterol in a fairly large amount, it is neutralized by the action of phosphatidylcholine, which prevents cholesterol and other fats to deposit in the arteries”?
According to American researchers, the phosphatidylcholine in the yolk increases the good cholesterol, preventing the natural increase of dangerous cholesterol. On the other hand, the antioxidants found in the yolk reduce inflammation in the body, which lowers cardiovascular risk.
But the list of its benefits does not end here, mobilizing blood fats and prevents fatty liver and preventing hepatic steatosis, including remission. In other words, say “yes” to the egg for both systemic benefits and for their contribution in maintaining the skin’s collagen.
The truth about collagen protein in food
Probably you’ve eaten aspic or stew. Well, these products contain collagen protein. Unfortunately, collagenous proteins, which are widely found in low quality prepared meat are poor from a nutrition standpoint. There is the misconception, that foods with collagen will enhance the collagen within the skin. The United States formed an industry of collagen fortified foods and collagen supplements. But despite advertising, these foods do nothing but increase the cholesterol, if provided for regular consumption.
In summary, if you eat 100 grams of quality lean meat, you will benefit from more quality amino acids that will participate and maintain the skin’s collagen, than you would from a pill with collagenous protein, even in higher concentrations. In other words, we return to the beginnings of humankind.
We were created to be omnivores, to consume game meat and eggs and fish and then we adapted our systems for dairy. These are the higher protein you need and that help you keep your skin young and healthy. Keep in mind that strictly vegetarian regimes may deprive your body of proteins, will affect the immune system that is built from amino acids and skin will age faster.
It is another reason to respect your condition and follow the omnivorous diet, with the inclusion of vegetables, fresh fruits, and animal products.
A third way to maintain collagen in good condition refers to outside tools that control the production of collagen. Meaning Nano particles which determine collagen synthesis. The Japanese have invented nanotechnology intended for skin, using various molecules that are inserted through in the skin, similar in size to skin cells. Those procedures are done in dermatology offices and not in any beauty salon.
Currently, there are already some nanoparticles in cosmetics. Nano pigments such as titanium oxide and zinc oxide, which penetrate into the skin, reflecting UV rays more effectively and contribute significantly to protection against sunburn, skin cancer. They also prevent premature skin aging.
Now that we know how we can protect the collagen, let’s talk about the causes of its destruction. Everything starts with the passage of time, as the human body tends to produce less collagen or of lower quality as we get older. On the other hand, the effects of cumulative exposure to sunlight and ultraviolet rays are one of the main enemies of collagen. The skin also has a fantastic memory, unfortunately.
We say unfortunately because it memorizes any exposure to the sun. This is one very important aspect. If you go to sea, for example, in the middle of summer and expose recklessly for two weeks, maybe even at inappropriate times, the damage can be substantial.
There is not only the increased risk of skin cancer, 2 weeks is considered excessive sun exposure. At inappropriate times during the summer, they are the equivalent of 20 years (you read right) short and moderate exposure to sunlight. Therefore, exposure to the sun should be calculated depending on the season, the place of exposure, time of the day.
It is also known that the residues from the digestion of sugar have a harmful effect on the skin’s collagen. Surely, you know that sugar causes type 2 diabetes or obesity. But it is less known that sugar destroy your skin. In addition, a damage to hormonal profile is responsible for about 30% of hormone dependent cancers, such as breast cancer, ovarian cancer, cervical cancer. This is what we know about sugar. Regarding maintaining collagen, high sugar intake combined with low consumption of fruit and raw vegetables is even more dangerous.
Vitamin C is an important component of collagen synthesis. In extreme situations, vitamin C deficit causes scurvy, a serious and painful disease in which defective collagen is synthesized. This leads to bleeding gums, loss of teeth, peeling of the skin and prevents the healing process in cutaneous lesions.
Eat fruits and raw vegetables for the beautiful and healthy skin. There are also certain autoimmune diseases such as rheumatoid arthritis and systemic lupus erythematosus that are affecting the production of collagen. In these cases, the immune system perceives the collagen as a foreign body, attacks it and thus destroys the healthy collagen network in the body.
How collagen will help your skin stay young
To summarize, if you want a young skin through the passing of years, exercise as much as possible, run, climb stairs. 80 stairs climbed daily to increase your life expectancy by 10 years. And, in addition, increases your chances of having a youthful skin despite the passage of time.
Then do not forget that we are perfectly adapted for little food but of good quality, made up of grains, fruits, vegetables, game, eggs. And we are not adapted at all for the huge quantities of food the modern society consumes. Thirdly, consider all the rules that we should follow in the environment, look for shade for most of the day, and if you go by the sun try to limit exposures to a minimum.
Avoiding exposure to the sun is also a habit that can reduce the incidence of skin cancer, melanoma, the malignant disease with the fastest growth of all known cancers.
Collagen production and skin health
Collagen and elastin are the two proteins that make up the connective tissues such as cartilage and skin. Collagen is the skin main component and helps with the healing of wounds, while elastin keeps the skin firm and smooth.
As the body ages, the network of collagen and elastin fibers begin to degrade, leading to wrinkles and loss of skin firmness. Vitamin C along with a phytonutrient called anthocyanin are the two substances which harden collagen. Copper, on the other hand, helps the synthesis of both collagen and elastin. A rich source of these nutrients are the fruits, that consumed regularly can maintain the skin appearance even when it is aging.
Vitamin C is required for the formation and development of all tissues of the body, including the skin. Vitamin C is also a powerful antioxidant that protects against oxidative stress. Women need 75 mg of vitamin C daily and men 90mg. So you should seek foods that provide both vitamin C and collagen support.
Among the many fruits rich in vitamin C the most popular are probably oranges, which provides about 83 mg in a cup. However, the same amount of kiwi contains twice or more vitamin C, i.e. 166 mg. Strawberries also provide more vitamin C than oranges, with approximately 97.6 mg in a cup.
Very important for the synthesis of collagen is the passion fruit. A compound of passion fruit seed called piceatannol specifically promotes the production of collagen.
Phytonutrients are plant compounds that provide them with protection against bacteria and diseases and give them a lively color. Among the thousands of phytonutrients, we have anthocyanins that are responsible for dark blue, red or purple color of vegetables and fruits. Anthocyanins work with vitamin C to create links that strengthen the collagen fibers. The great antioxidant power of these compounds provide further protection of the skin collagen against oxidative stress caused by aging. Anthocyanins rich fruits are blueberries, cherries, red or black grapes, raspberries, strawberries or blackberries.
The other compounds essential for the synthesis of vitamin C and collagen or elastin is implicitly copper. The recommended daily dosage of copper for adults is 900 micrograms. Copper is especially found in dried fruits such as prunes (489 mcg copper / cup) or apricots (446 mcg copper / cup). The same amount of dried figs provides 428 mcg copper, while the raisins are up to 525 mcg of this mineral. Dried fruits contain not so much vitamin C compared to fresh ones, also sugar and calorie content is quite high.
Best Foods to increase Collagen in your Body
Dark green vegetables – Vegetables that have this color are excellent examples of foods that contain agents that help produce collagen. Include in your diet spinach or cabbage, especially because they contain an antioxidant called lutein. A recent test conducted by French experts indicate that these vegetables retain skin moisture and elasticity, fighting wrinkles. Rich in vitamin C, spinach, cabbage and asparagus help the body to produce collagen.
Manuka Honey and collagen – Manuka honey is native to New Zealand and has recognized healing properties. When used at typical levels, supports the renewal of skin cells and helps form the collagen protein. In addition, this honey is rich in antioxidants that reduce red spots occurrence.
Red fruits and vegetables – Red fruits and vegetables are an excellent source of collagen. Lycopene present in these foods acts as an antioxidant and stimulates the production of collagen. Red peppers, beets, pomegranates, defend our skin against the damaging properties of sunshine. The effect is so powerful that if you consistently consume these foods will produce the equivalent of a sun protection factor equal to four.
Flaxseed – Flax seeds are a healthy source of omega 3. Skin cells are surrounded by a layer of fat, and the higher the intake of Omega 3, the more powerful this layer that virtually hides wrinkles will be. Whether you prepare smoothies that contain flaxseed or use it as an ingredient in salads, flaxseeds are good for your health and collagen in the skin.
Avocado oil – If you want to help your skin to produce collagen naturally you have to use masks and creams that contain avocado oil. Avocado oil is a very moisturizing oil and compatible with the natural oils of the skin. Avocado oil is rich in plant steroids that help reduce blemishes that occur with age. It also helps regenerate and rejuvenate the skin damaged by free radicals. It has been confirmed to motivate collagen fabrication. You can include slices of avocado into salads and not only.
Salmon – You know that salmon is a fatty fish rich in vitamins and omega 3,6 and 9. Notwithstanding high fat ingredients this product is used in our diet in many ways. If you view the list of the most effective and popular diets, and you will be convinced that salmon is really an important product for a healthy diet. Salmon will help with collagen production and will also constitute a great healthy food so go for it if you have the chance.
Seafood – Shiny skin, silky hair, and strong nails are the benefits of eating seafood. Oysters, mussels, lobsters are distinguished by the content of zinc, which keeps the skin young and insures nail and hair health. Without zinc, the skin becomes dry, the hair begins to fall, scars and wounds heal harder. 100 g oyster provides nearly 900% of its zinc for an adult. That means we need only 15 g oysters to meet our daily demand for zinc.
Seaweed and sea onion – Overall great foods and very useful for the human body, but for many reasons, we cannot eat them every day. We should try to enjoy the most affordable and cheap sea fruits – seaweed and sea onion more often. Eat and rejuvenate!
Kiwi – Vitamin C and beta-carotene are the strengths of this fruit. 100 g of the kiwi contains 90 mg of vitamin C, which stimulates the production of collagen and maintains skin elasticity. At the same time, Vitamin C is required for the reconstruction of the cutaneous tissue and for the protection of the skin from the effects of pollution and cigarette smoke. Kiwi is also noted for the content of beta-carotene, an antioxidant that keeps the skin bright. One has only to eat a kiwi a day.
Avocado – As we mentioned before, avocados contain vitamins A, B, C, D, E, K. These fruits help eliminate toxins and maintain healthy skin. The core of avocado contains 30% vegetable fats that nourish and restore skin tissue, preventing wrinkles. At the same time, the avocado is a good source of vitamin A (60 micrograms / 100 g), maintaining the skin tone. Avocados are eaten raw, added to salads or even mixed with exotic spices.
Cheese – Eat 100g of cheese per day, nutritionists advise us. The calcium that cheese provides us is a basic element of bones, teeth, and nails. For a woman, nails are like a business card, so calcium intake should not be neglected. Fresh cow cheese provides 90 mg calcium / 100 g goat cheese – 100 mg, feta – 300 mg. Often, stress, fatigue, sleepless nights are visible on our face. Calcium from cheese prevents these problems and helps us to meet every day with a smile.
Cabbage – 100 g cabbage contains 50 mg of vitamin C. If you eat a salad with cabbage daily it will ensure recommended daily dose of vitamin C. Experts warn that lack of vitamin C in the diet means a dry and pale skin, lacking freshness. Vitamin C in cabbage has antihistaminic properties, preventing allergies manifested by redness and itching. Cabbage is recommended to eliminate toxins. A cabbage detox diet helps us maintain the skin supple and beautiful.
Mushrooms – Nutritionists say about mushrooms that are the elixir of youth. They contain two powerful antioxidants: Vitamin B5 (pantothenic acid) and selenium. Vitamin B5 has regenerating properties, soothes irritated skin, moisturizes and restores elasticity. And selenium is known for its anti-aging benefits. You could eat both fresh mushrooms and marinated pickled or dried mushrooms. Mushrooms retain their nutritional properties regardless of the conservation process.
Nuts – Six nuts provide about 2 mg of vitamin E. Vitamin E has proven the effect of slowing down cellular aging. Also, walnuts and hazelnuts, pistachios, almonds contain 60% -70% good fats, omega-3, and other essential fatty acids They moisturize the skin deeply and help it keep its elasticity. To enjoy the benefits of oleaginous fruits should eat them raw. Keep in mind that vitamin E is destroyed by frying.
Whole grains – Eat at your daily breakfast one serving of whole grains. Thanks to fiber, whole grains help detoxify the body. Grains are one of the best sources of B vitamins, that stimulate the regeneration of skin tissue and prevent skin aging. B’s from whole grains prevent the occurrence of acne, red spots, dermatitis. The grains also contain silicon, which stimulates the production of collagen and elastin in the skin.
Meat products also contain collagen
In general, meat products do not deserve to be consistently included in your diet, as has been shown that fat and protein found in meat products is not good for the human body. And no matter how you think, you should always use it less than fish, vegetables, and fruit. Its use is that it contains carnosine, a substance that will feed the collagen with all necessary elements for a long time so it will not collapse and thus supports the skins health.
Vegetables and herbs
Summer time is the time when we must feed on nature, that provides delicious and nutritious vegetables and herbs. For example, cabbage, lettuce, parsley, fennel, tomatoes, and carrots – all help the collagen and effectively carry out activities aimed at protecting against wrinkles. All the vitamins and minerals found in vegetables have also undeniable advantages.
Fruits and berries
Blueberries containing the highest amount of vitamin C and, therefore, is the first in the table of vitamins from fruits. This vitamin helps with such an important element for us –collagen. We can easily see how the fruits help the body, barely tasting the fruit. Especially good for keeping fit and strong, are orange fruits: oranges, tangerines, figs, apricots, banana in some cases, though banana is one of the fruits high in calories, so it is not always good for you. Almost all fruits and berries will actively contribute to collagen production and skin condition.
As you can see, natural collagen can be obtained easily if we have a varied diet, which includes foods rich in fiber and unsaturated fats. We tried to show you which foods will help you to increase the collagen in your body so you can have both a healthy body and a young appearance.