The fight against skin aging is added to the daily routine of most women. But one often overlooks the fact that the youth of a person does not depend on creams at all. Elastic and glowing skin depends on collagen as one of the most important proteins in the body. It is contained in connective tissues, muscles, skin and digestive tract, maintaining their structure and elasticity. Lack of collagen leads to physical changes, wrinkles and sagging of the skin, and also starts to destroy joints and tendons.
The production of collagen in the body slows down after 20 years of age, so it is extremely important to consume the foods that contain this structural protein. It is not necessary to use expensive concentrated additives, especially considering that they contain only collagen peptides – just one kind of this element. It is much easier to enrich your diet with some products, and after a few weeks of the updated menu, you will see the results on your skin.
1. Bone broth
Bone broth, which is made by boiling chicken, beef or bones of other animals, is one of the most popular sources of collagen. This is a rather laborious process, so many companies create special products with bone broth, which can be added to ordinary soups or sauces. Just be sure to read the composition to exclude harmful additives.
Gelatin is another important source of collagen, which most people buy in the form of a powder to make jelly. If you are not a fan of classic jelly – try to diversify your breakfast by adding a spoonful of gelatin to a tasty and healthy smoothie.
This affordable product, especially the white, contains glycine and proline, which are important amino acids that stimulate the production of collagen. In addition, eggs are filled with vitamin D and healthy fats that help build bones and muscles, so do not forget to eat an egg for breakfast. Take into account the fact that temperature affects the membrane structure of the egg while it is being cooked, which means that the concentration of collagen can decrease. In this situation, a hard-boiled egg is the best way to have a tasty and nutritious breakfast.
4. Citrus fruits
Fresh citrus fruits help to replenish the level of vitamin C needed for the reproduction of collagen. Choose any fruit, especially since oranges, lemons, and grapefruits complement any recipe perfectly well, be it pancakes or spicy rice.
You do not like oranges and tangerines – try broccoli that is rich in vitamin C. It goes well in a salad, with other healthy vegetables, such as bell pepper. If you want something more substantial, try to bake it with beef in soy sauce and sesame oil.
6. Leafy greens
Talking about salads, do not forget to renew your summer diet with salads from greens. All green plant products – algae, arugula, cabbage, green beans, and others – contain chlorophyll, which increases the production of collagen in the skin. To make the most of this benefit, add as much leafy greens to your diet as possible, filling it with olive or sesame oil as the sources of vitamins A and K.
Another way to stimulate collagen production is to increase zinc intake. According to the research, the use of zinc supplements slows the breakdown of collagen and maintains the state of cell membranes. A sufficient daily portion is contained in nuts, which are also easily added to any meat dish, and also used as a simple snack during the day.
Another zinc-containing element that is important for the production of collagen is mushrooms. In addition, they contain microelements that help synthesize and prevent collagen degradation. Use plain mushrooms to diversify the usual pasta or soups, or try baking them in a creamy cheese sauce.