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| Loss of collagen causes skin aging. (Source: Shutterstock) |
Nutritional support to prevent collagen loss
Collagen is the most abundant protein in the body, making up most of the skin, bones, joints and connective tissues like ligaments and tendons, holding them together.
As our bodies begin to age, our ability to maintain this protein naturally declines, leading to gradual weakening of joints, ligaments and the creation of wrinkles in the skin.
In addition, environmental stressors such as air pollution, excessive exposure to ultraviolet rays, prolonged stress, etc. also make the body more susceptible to aging by activating genes (NFK-B) that initiate inflammation, increase cortisol levels (stress) and break down collagen faster.
Research also finds that poor nutrition and digestive problems affect the synthesis of proteins that help produce collagen. To make collagen, or any protein, the body needs to combine amino acids.
The body receives amino acids when we eat and digest protein-rich foods and then recycles the amino acids into collagen. In the process of recycling that collagen, the body uses vitamins and minerals, especially vitamin C.
According to Dr. Phuong Ho, Central Dermatology Hospital, collagen has many health benefits, so it is necessary to pay attention to a daily diet that provides all the amino acids necessary for natural collagen synthesis.
You can supplement collagen from amino acids through protein-rich foods, foods containing vitamins A and C. Eat foods rich in collagen such as shrimp, fish, chicken, eggs, bone broth...; Supplement foods with red, purple and dark blue pigments to maintain health, firmness, and skin elasticity...
9 foods that help the body produce collagen
1. Green tea
Green tea contains EGCG, one of the compounds that has antioxidant effects, prevents skin cancer caused by UV damage, increases microcirculation and improves skin health by enhancing collagen cross-linking.
2. Foods containing mixed carotenoids
Mixed carotenoids found in carrots, yams, red peppers and dark green leafy vegetables are natural protectors against UV damage. Being fat-soluble, these pigments are stored in the skin and fat tissue. They are also precursors to vitamin A, which the body uses to produce vitamin A.
3. Pomegranate
Pomegranates contain ellagic acid and other phytonutrients that inhibit enzymes (MMPs) that break down collagen. This compound has even been shown to break down plaque in our arteries.
4. Cruciferous vegetables
Cruciferous vegetables such as broccoli, kale, and broccoli sprouts contain a powerful compound called glucoraphanin. This group of compounds has the ability to help the liver detoxify the body as well as stimulate NRF-2 (an antioxidant gene) and inhibit NFK-B (genes that initiate inflammation).
5. Foods rich in vitamin C
Vitamin C is an essential component for collagen fibers to bind together. To prevent collagen loss, you should supplement foods rich in vitamin C in vegetables and fruits such as citrus fruits, berries such as blueberries, raspberries, strawberries, blackberries, etc.
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| Bone broth is rich in collagen. (Source: SK&DS) |
6. Bone broth
Bone broth is an ingredient in many dishes and contains bioavailable collagen, which is easy to metabolize. Bone broth also contains many nutrients such as calcium, magnesium, phosphorus, collagen, glucosamine, chondroitin, amino acids... which help in the production of collagen.
7. Eggs
Eggs provide a large amount of protein that helps promote collagen production and other nutrients such as vitamin A, vitamin B, amino acids... help increase collagen metabolism for the body. Collagen from eggs is also found in the egg membrane, which is also rich in hyaluronic acid and keratin.
8. Dairy products
Dairy products such as cheese, yogurt, kefir… are high in protein and help produce collagen. However, like meat, we should consume them in moderation because they are high in fat.
9. Omega-3
Omega-3s are healthy fats that have many health benefits. They are converted into signaling hormones that produce anti-inflammatory effects at the cellular level.
Omega-3 fatty acids found in fatty fish such as salmon, mackerel, tuna, sardines, etc. are very effective in increasing the skin's suppleness and elasticity. Alternatively, you can use flaxseed oil instead because flaxseed is also one of the foods that contain a lot of collagen.
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| Omega-3 fatty acids are abundant in salmon. (Source: SKDS) |
| Using collagen supplements properly is also safe, these substances are made from the tissues of cows, pigs, chickens, fish, bacteria, yeast... They contain an easily digestible form of collagen called collagen peptide or hydrolyzed collagen. However, doctors advise people to pay attention to choosing quality products, which have been tested by the authorities and used according to instructions. |
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