If you are over 35 years old, and you notice that your skin loses its elasticity, firmness and the first wrinkles appear, the culprit is collagen, and more specifically, a decrease in its production of cells.
Collagen - a protein that is synthesized by connective tissue cells called fibroblasts. It is about 30% of the total weight of protein in the organism and 80% of the connective tissue.
In more understandable terms, this protein is the glue that binds all of our body. Without collagen, the human body just disintegrated into individual cells would.
The health of our skin is directly related with the collagen, because it is responsible for protecting our body structure and creates a barrier against toxins and harmful external influences.
This is the main component of hair and nails, as well as the ligaments and connective tissue. More specifically, the collagen is responsible for skin elasticity, as it makes up the bulk of the dermis.
For this reason, its deficiency causes the appearance of wrinkles and sagging skin.
When we start to lose collagen and why?
People are starting to lose it to 25 years, with more obvious effects after 35.
With a decrease in collagen epithelial structures become weaker, the skin is thinner, finer hair, wrinkles and sagging skin.
Moreover, tendons and ligaments become less elastic, and joints lose flexibility.
Factors that accelerate the loss of collagen
Sun exposure, smoking, pollution, some toxic substances, stress and excessive exercise increases the production of free radicals that destroy skin collagen.
The lack of hormones, frequent during menopause and aging, and reduces its reserves.
Health problems, a treatment that hampers the absorption of vitamins and minerals.
What can we do to make up collagen?
However, even when the production of collagen begins to decrease due to natural causes, all is not lost. There are some foods that are rich in this protein, and others that help the body to synthesize it.
Their use will help restore elasticity, freshness and elasticity of the skin. These include:
Meat is one of the most important nutrients in our diet.
Especially a high content of collagen, these types of it: beef, chicken, goat, pork, especially the legs.
It is also very rich in protein and collagen scar and by-products, such as the cheeks and legs pigs, cows, bone broth, etc.
Although fish contains a lower concentration of the nutrient when compared with the meat, it contains a lot of protein, especially in the scales.
In addition, omega-3 fatty acids, which are rich in salmon and tuna, protecting shell around the fat skin cell.
As a result, it reduces inflammation and provides elasticity and firmness of the skin.
Gelatin is 90% of the derivatives of collagen protein. In addition, it has a low calorie content.
4. Red fruits and vegetables
Fruits red, such as apples, strawberries, cherries, beets, red peppers, etc., contain lycopene, a substance that, in addition to being an antioxidant, helps collagen.
5. Fruits rich in vitamin C
Vitamin C is necessary for collagen production. It can be found in oranges, lemons, kiwi, grapefruit, mango, pineapple and other fruits.
In addition, they contain antioxidants that reduce the formation of wrinkles.
Vegetables such as cabbage, eggplant, greens, lettuce or spinach, are great for stimulating the production of collagen.
7. Foods rich in sulfur
Celery, green and black olives, garlic, cucumber, banana, onions and tofu are high in sulfur, which stimulates the production of collagen.
8. Other products.
Other foods that you should also include in your diet, it's soy milk, cheese, tea, nuts, and foods rich in lysine, such as potatoes, seaweed or brewer's yeast.
All of these products are easy to buy in any supermarket, in the department of healthy foods. Combine them to your liking, stick to a healthy and balanced diet, and you'll notice how your skin is transformed, when will increase the production of collagen in the body.