The intake of collagen that is lost with age comes first and foremost from nutrition: here are the foods to eat to stock up on this precious protein
Our beauty comes first and foremost from the health of our skin: a compact, smooth complexion, free of blemishes and sagging, is the best business card we can show to others.
Taking care of your skin, however, is not limited to purchasing expensive creams and detergents: it is a daily commitment that affects many aspects of our life – from nutrition to rest, from hydration to the manipulations that we can carry out ourselves .
When we talk about the beauty of the skin, then, we cannot fail to mention the collagena protein already present in our body and essential to guarantee stability and structure to muscles, bones, nails, hair and, indeed, skin.
What is collagen used for?
Collagen is the most abundant protein in our body (corresponds to approximately 30% of the total protein mass). We can think of it as a real “glue” that holds tendons, ligaments, bones, muscles and skin together and which has many functions:
- gives the skin elasticity, firmness and hydration, counteracting the formation of wrinkles and signs of aging
- provides structure and support to cartilagecushioning the joints and promoting their mobility
- contributes to the formation and strength of bones, maintaining its mineral density
- gives strength and flexibility to tendons and ligamentspromoting movement and supporting the joints.
In short, the presence of collagen in our body is truly essential – and not only for the beauty of our skin. But unfortunately, the production of this protein naturally decreases with age, starting from around the age of 25.
This decline contributes to skin aging, increased risk of arthritis, brittle bones, muscle weakness, wear and tear of cartilage and other problems that naturally arise with age.
It is not surprising, therefore, that the main ingredient of anti-aging cosmetics and food supplements intended for adults is collagen: given that our body no longer produces it like it used to, it must be integrated with products from the outside.
Read also: Collagen supplements: when to take them and things to know before doing so
Certainly, these products have their effectiveness: taking collagen-containing supplements before sports training, for example, guarantees better performance and higher muscle tone.
These supplements also have a clear role in counteracting skin aging, improving its elasticity and overall appearance.
However, scientific research is not fully in agreement on the effectiveness of collagen-based creams and other cosmetics – beyond the enthusiastic results shown in commercials.
It must also be said that both supplements and cosmetics have a cost that should not be underestimated. But are they really the only way to replenish the collagen that is lost with age?
In fact, no: there is a much cheaper (and healthier) way to stock up on this protein and improve our well-being – as well as our beauty: nutrition.
Read also: Anti-wrinkle diet: 10 foods to combat skin aging
Speaking of nutrition, the best way to integrate collagen into our diet is to prepare a bone brothobtained from the long cooking of beef, chicken or fish bones.
During cooking, bones release precious amino acids such as proline and glycine, essential for the production of new collagen.
However, this is not a viable option if you follow a vegetarian/vegan diet or if we are committed to a more sustainable diet.
As an alternative to consuming bone broth, here are some foods that we can introduce into our diet to stock up on collagen and that adapt to a vegetarian diet:
- egg: contain not only proteins, but also biotin, a fundamental element for the health of skin, hair and nails and for the formation of collagen
- vegetables and fruit: citrus fruits, peppers, kiwis and tomatoes are rich in vitamin C, which promotes collagen production and fights free radicals
- dried fruit and legumes: hazelnuts, almonds and legumes such as chickpeas and beans are an excellent source of zinc and copper, essential minerals for collagen synthesis
- spices: Turmeric and ginger have anti-inflammatory and antioxidant properties that promote collagen production
- waterfall: Hydration is essential for the health of our body, and drinking lots of water helps keep the skin elastic.
In addition to including the right foods that promote collagen production in your weekly diet, it is important also pay attention to the cooking methods of what we eat.
We avoid aggressive frying and cooking, which can inhibit the absorption of collagen, and prefer techniques such as steaming, stewing and braising.
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