Collagen is the most abundant protein in the human body, representing more than 25% of total proteins.
It is essential for bones , cartilage , joints and our organs . It is synthesized by fibroblasts, a highly specialized type of connective tissue cell. They are responsible for the production and secretion of collagen.
The The function of collagen fibers is to provide firmness , elasticity and resistance . If we use a metaphor, their role is as important at a structural level as reinforced concrete is to buildings.
We will only talk about its importance in the skin , since it represents 74% of this organ . We will also see how to eat and use cosmetics to improve it.
Without it, our skin loses its firmness, elasticity, resistance and smoothness.
We know that from the age of 25 , we lose 1.5% and by the age of 50 , 30% has already disappeared!
It is not that age is responsible for destroying it, but rather that productivity declines , as does its quality . The reason is that our cells lose the ability to bind the amino acids that compose it.
Therefore, to maintain the youthfulness of our skin, it is necessary to offer it the necessary tools that allow it to produce collagen naturally. and avoid all those factors that compromise their reserves.
What should you avoid?
- Tobacco , as it causes collagen to break down and reduces its production.
- Alcohol and its metabolites produce free radicals that cause oxidative stress and cellular toxicity. As a result, collagen degrades faster.
- Pollution triggers the production of free radicals that damage the creation of collagen and elastin in dermal cells.
- Stress increases cortisol levels in the body, in turn causing a decrease in the amount and production of collagen.
- Excessive physical exercise can compromise your collagen levels.
- Obesity . Collagen is affected in obese patients, causing problems in wound healing.
- Diet high in simple sugars . Too much sugar in the blood causes glycation, a chemical reaction in the body when insulin cannot process it. This reaction damages collagen and elastin.
- Lack of sleep . Collagen is produced primarily during sleep.
How to improve our collagen levels?
FROM THE INSIDE
The best sources of collagen are meat and fish broths . It is also found in chicken feet , pig trotters , tripe , eggs and desserts with animal gelatin .
Obviously, these foods are not very common in our daily lives, so we could say that our diet is poor in collagen .
Furthermore, we are known to assimilate less than 1% of the collagen we get from our diet . This is because the molecules of this protein are too large and complex for our digestive system and skin to absorb.
But there is a way to optimize this absorption, and that is to consume pro-collagen foods , that is, those that help activate its production and improve its assimilation.
Combine vitamin C and K with your proteins
Improve collagen absorption by combining protein consumption, whether in the form of fish or meat, with vegetables and fruits rich in vitamin C.
It enhances its activation by combining proteins and vitamin K.
INCLUDE MORE COLLAGEN PRECURSORS IN YOUR DISHES
Eat foods that contain collagen precursors (proline, glycine, threonine, lysine).
Egg whites are an excellent source of proline.
Lean meats, fish and low-fat dairy products are the main sources of lysine, as well as legumes and, in particular, peanuts .
Soy products (milk, tofu…) are an invaluable source of genistein. This precursor of collagen boosts collagen production and also acts as a blocker of digestive enzymes, minimizing the oxidation of skin cells.
Fruits and vegetables are rich in antioxidants, vitamins and minerals important for skin health and can help promote collagen and hyaluronic acid production.
IF YOU ARE VEGAN, LACTOSE OR GLUTEN INTOLERANT
Most traditional sources of collagen come from animals, however, there are some options that help produce more collagen in the body:
- Foods rich in amino acids: legumes, tofu, tempeh, quinoa, chia seeds, hemp seeds and nuts.
- Foods rich in vitamin C: such as citrus fruits, kiwi, strawberries, peppers, broccoli and spinach.
- Foods rich in silicon: oats, barley, brown rice, asparagus, beets and spinach.
- Foods rich in copper and zinc include nuts, seeds, legumes, cocoa and avocado, while food sources of zinc include pumpkin seeds, lentils, chickpeas, tofu and hemp seeds.
|
DID YOU KNOW? Green leafy vegetables such as spinach and kale are high in vitamin C, which promotes collagen production. They also contain nutrients that support hyaluronic acid production. |
A balanced diet that includes these foods can help maintain healthy skin , promote natural collagen production , and maintain a healthy immune system .
FROM THE OUTSIDE
The All in one moisturizing facial cream contains Bakuchiol , vegan retinol, a real treasure for your skin as it stimulates the production of collagen I, III and IV , improving firmness and preventing the appearance of wrinkles.
In addition to Bakuchiol, its formula provides orchid stem cells from Japan and ceramides from jojoba oil , to name a few of its most powerful active ingredients, which come together in a rich, light texture and a sublime, delicate aroma, making it a multi-functional cream: anti-aging, moisturizing, tone-evening and firming for use both day and night.
Thanks to the anti-inflammatory and sebum-regulating properties of Bakuchiol or vegan retinol, acne-prone skin will find its ally in this cream.
Recommended for all skin types , even the most sensitive .
>> THIS POST MAY ALSO INTEREST YOU
WHY CHOOSE OHMYKOKO?
At OhMyKoko we not only offer natural and vegan cosmetics, but we are also the first skin activist brand . Our products are formulated with high-quality natural ingredients, free of toxic chemicals , designed to take care of your skin and respect the environment.
🌿 First purchase?
📩 Take advantage of an 11% discount and download our definitive guide to natural and vegan skincare to start your routine with the best natural products.
---
Leave a comment