Collagen is the protein that gives skin its structure, suppleness, and stretch. Collagen supports the skin, providing it with the firmness and elasticity it needs to move and function healthy. If we were to make a comparison, we could say that it is the skeleton of our skin. Our bodies make collagen naturally until around the age of 30. From this age, it produces less and less hormones and less collagen. By the age of 40, the production of this protein can be reduced by up to 1% per year, and by the age of 70, the loss is around 30% each year.
“Diet plays a surprisingly large role in the appearance and youthfulness of your skin,” says certified holistic nutritionist Krista Goncalves, CHN. “And that all comes down to collagen.”
There are factors that promote its loss and destroy the existing reserves in the body, such as stress,excess exposure to sun or a diet low in minerals, vitamins and amino acids. In the case of the sun, collagen is broken down and its synthesis limited. Sugar and refined carbs can damage collagen .
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Gelatin is basically cooked collagen, so it’s very high in the amino acids needed to produce it.
Bone broth
One particularly rich source is bone broth, which is made by boiling the bones of chicken and other animals.
Chicken
Collagen is found in the connective tissues of animal foods. For example, it’s found in large amounts in chicken and pork skin.
Fish and shellfish
Like other animals, fish and shellfish have bones and ligaments made of collagen.
Egg whites
Although eggs don’t contain connective tissues like many other animal products, egg whites do have large amounts of proline, one of the amino acids necessary for collagen production.
Citrus fruits
Vitamin C plays a major role in the production of pro-collagen, the body’s precursor to collagen. Therefore, getting enough vitamin C is critical.
Berries
Strawberries, raspberries, blueberries and blackberries actually provide more vitamin C than orange.
Beans
Beans are a high protein food that often contain the amino acids and copper necessary for collagen synthesis.
Cashews
Next time you reach for a handful of nuts to snack on, make it cashews. These filling nuts contain zinc and copper, both of which boost the body’s ability to create collagen.
Tomatoes and Bell peppers
Tomatoes also boast large amounts of lycopene, a powerful antioxidant for skin.While you’re adding tomatoes to a salad or sandwich, toss in some red bell peppers, too. These high-vitamin C veggies contain capsaicin, an antiinflammatory compoubd that may combat signs of aging..
Leafy greens
Spinach, kale, Swiss chard, and other salad greens get their color from chlorophyll, known for its antioxidant properties.
Tropical fruits
Garlic
I wish i help you to understand the importance of keeping a high level of collogen in the body.