Losing collagen is the problem that all of us must face when we grow older, but not to worry, there are many foods that can help your body regain its lost collagen.
Collagen plays an important role in keeping our bodies healthy. Not only it helps with our skin, collagen also supports our muscles, bones, heart and other organs in our bodies. Unfortunately, our bodies’ collagen level will decrease slowly every year we grow older but not all hope is lost. Today, Illume-eMag will show you some foods that can help provide our bodies with a sufficient amount of collagen.
Slow cooking bone soups
When you drink bone broth, you are also loading into your body a lot of cooked collagen. In the process of stewing with water, important nutrients in bones such as calcium, magnesium, phosphorus, main acid, collagen will be released. Besides, the gelatin from collagen you get in bone broth also has effective anti-inflammatory properties, helps protect the digestive system and prevents skin aging. Therefore, regularly add dishes from bone broth in your daily menu to own shiny and vibrant skin.
Chicken
Chicken is an indispensable choice in diet menus because of its lower unsaturated fat content than pork and beef. Not only that, chicken also contains a protein called carnosine, which slows down collagen breakdown. This substance also helps your skin increase elasticity and suppleness. Chicken neck and cartilage are considered extremely rich sources of collagen and are also widely used in the treatment of arthritis.
Foods Rich in Omega-3
Foods rich in Omega-3 fats such as salmon, mackerel, tuna and avocados work to prevent water loss between the skin layers, promote collagen production, help prevent the risk of aging. , relieves symptoms of arthritis and fights depression. For younger-looking skin, you should eat foods containing Omega-3 at least twice per week.
Egg whites
Although not directly providing collagen-like meat or fish, egg whites contain a large amount of proline – one of the important amino acids, which helps support collagen production in the body. Not only nutritious, egg white mask is also a natural skincare method that is very popular with women because of their miraculous effects in treating acne, moisturizing, and brightening the skin.
Fruits rich in vitamin C
Many studies have shown that vitamin C has strong antioxidant capacity, thereby preventing the formation of free radicals and stimulating the body to produce more collagen to maintain skin elasticity and slow down the aging process. aging process. Therefore, providing adequate vitamin C for the body is a task that you need to perform every day to have beautiful skin. The vitamin C-rich fruit family includes: citrus fruits, berries and tropical fruits.
Garlic
Not only is an effective anti-inflammatory and antibacterial agent, garlic also helps prevent the breakdown of collagen fibers and rebuild damaged collagen fibers over time, because garlic contains a large amount of sulfur (sulfur). , lipoic acid and taurine – active ingredients that stimulate collagen production extremely effectively. Therefore, you should add garlic to stir-fried, cooked and fried dishes in your daily meals to both add flavor to the dish and supplement collagen for the body.
Dark green vegetables
Water spinach, water spinach, broccoli, cruciferous vegetables… even though they are not foods that directly provide collagen, they are rich in vitamins, minerals and antioxidants; thereby supporting the natural production of collagen in the body. In addition, the fiber in vegetables also helps us “sweep” excess cholesterol from the body. So do not forget green vegetables in your daily meals to own a healthy body and smooth glowing skin.
Legumes
If you want to have beautiful skin, always remember to include beans in your diet. Legumes such as black beans, red beans, peas, soybeans … contain large amounts of amino acids necessary for the synthesis of collagen in the body. In particular, soybeans and soy products such as cheese, milk, tofu… contain large amounts of genistein, which is able to stimulate natural collagen production, prevent aging and protect the skin. your skin from the sun’s UV rays.
Cashew nuts
Instead of snacking on milk tea or cakes, replace it with cashews. In the composition of cashews, there are many nutrients necessary for the body such as protein, lipid, carbohydrates, minerals such as phosphorus, magnesium, calcium, iron, zinc, copper. These nutrients all play an important role in collagen regeneration.
Tomato
Besides vitamin C, which is an antioxidant, tomatoes also contain a lot of lycopene. This is a substance that helps inhibit the destruction of collagen structure and limit the harmful effects of ultraviolet rays on your skin. Therefore, when you supplement collagen by eating tomatoes, the skin structure will be firmer, and the elasticity is also significantly improved.