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 . Those responsible for synthesizing it are 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, its role is as important at a structural level as reinforced concrete is to constructions.
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.
And 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 well as its quality . The reason is that our cells lose the ability to join the amino acids that make it up.
Therefore, to maintain the youth 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 your reserves.
What should you avoid?
- Tobacco , as it causes collagen breakdown and reduces its production.
- Alcohol and its metabolites produce free radicals that cause oxidative stress and cellular toxicity. As a consequence, 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, 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 rich 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 hours of sleep . Collagen is produced primarily during sleep.
How to improve our collagen levels?
The best sources of collagen are meat and fish broths . They are also found in chicken feet , pig's trotters , tripe , eggs , and animal gelatin desserts .
Obviously, these foods are not very common in our daily lives, so we could say that our diet is poor in collagen .
Furthermore, it is known that we assimilate less than 1% of collagen from food . This is because the molecules of this protein are too large and complex for our digestive system and skin to absorb them.
But there is a way to optimize this absorption, and that is to consume pro-collagen foods , that is, they help activate its production and improve its assimilation.
Associate vitamin C and K with your proteins
Improves the absorption of collagen by associating the consumption of proteins , whether in the form of fish or meat, with vegetables and fruits rich in vitamin C.
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 particularly peanuts .
Soy products (milk, tofu…) are an invaluable source of genistein. This collagen precursor enhances its 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: 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 like spinach and kale are high in vitamin C which promotes collagen production. They also contain nutrients that promote hyaluronic acid.
A balanced diet that includes these foods can help maintain healthy skin and promote collagen production naturally and maintain a healthy immune system .
FROM THE OUTSIDE
The All in one moisturizing facial cream contains Bakuchiol , vegan retinol, A true 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 jojoba oil ceramides , to name some of its most powerful active ingredients, which come together under a rich and light texture and a sublime and delicate aroma, turning it into a cream. Multifunctional: anti-aging, moisturizing, tone-unifying 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 .