Foods like gelatin and fish can make a small contribution of collagen. In addition, other ingredients in the diet that favor the production of these proteins can be added. The regular consumption of food to obtain collagen is very important both in matters of health and in what has to do with beauty. Although people often associate this component with cosmetic products, there are ways to increase their production through food.
“The correct assimilation of these proteins intervenes in the state of the skin, muscles and joints”.
In fact, together with elastin, it is part of the most important structures in the body. Therefore, it is essential to guarantee their training, especially when it begins to decrease due to age. How to obtain it through the diet? There are several types of foods that contain it and others that favor its production. Next we want to share the best options so that you do not hesitate to incorporate them into your daily meals.
What is Collagen?
Collagen is the most abundant protein element in the human body. It plays a very important role, since it acts as “glue” between the cells of the cartilaginous tissues, such as those that make up the muscles, joints, skin, tendons and bones. It is related to organic aging, since it is a rejuvenating agent of the cells. In addition, it provides strength, resistance and protection to tissues, preventing premature deterioration. Why is it important to get it with the diet?
Although the body produces it under normal conditions, the passage of time decreases this capacity and accelerates its deterioration. Then, if it is not replenished through diet and supplements, wrinkles appear on the skin, bone weakness, inflammatory problems, among others.
What are the Benefits of Collagen?
Because of the “boom” that it has had in the cosmetics industry, most people associate collagen with skin rejuvenation. However, beyond providing this benefit, these proteins intervene in other important functions.
- It has a positive impact on the production of energy.
- Activates the muscular system and improves performance.
- It serves as a muscle relaxant and promotes rest and the reduction of cramps and contractures.
- Stabilizes blood glucose levels and body temperature.
- Influences the state of cardiovascular health, stabilizing pressure and cholesterol.
- Delays the aging of muscles, bones and joints.
- It helps in fixing calcium in the bones.
- Improves the healing process of the skin.
- Prevents premature deterioration of cartilage and ligaments.
The Best Foods to Obtain Collagen
The list of foods to obtain collagen is characterized by its high nutritional value. While some concentrate a good amount of these proteins, others provide nutrients such as vitamin C and magnesium, which are key to its production in the body.
Meats are foods to obtain collagen and other varieties of proteins. However, their consumption should be moderate, since they contain cholesterol and saturated fats. To maintain the healthy diet concept it would be good to choose the lean ones: chicken, turkey, pork, etc.
Although the percentage of collagen in fish is lower than meat, it is a recommended food for obtaining it. This is especially due to its omega 3 content, a healthy fatty acid that reduces inflammation and provides elasticity and firmness.
It is one of the best foods to obtain collagen, since it is composed mostly of this protein. In addition, it is very low in calories and contains antioxidant compounds that help protect cells and tissues against the deterioration of aging.
4. Citrus Fruits
Citrus fruits are a major source of vitamin C, a key nutrient in the chemical process that helps produce collagen in the body. Thus, eating orange, kiwi, lemon or any other variety can enhance the formation of these proteins.
This delicious tropical fruit contains elements known as AHA, a series of acids such as citric and glycolic those exert a rejuvenating effect. Its adequate assimilation helps to form collagen and favors the elimination of dead cells.
6. Soy and Derivatives
Soy and its derivatives (tofu, soy yogurt, soups, etc.) contain a chemical known as genistein. This element favors the elaboration of collagen and helps to maintain the tissues in good condition.
For its content of magnesium and omega 3 fatty acids, nuts are foods to obtain collagen that should not be missing in the diet. Due to their properties, they support the formation of these proteins and prevent their deterioration in tissues.
8. Green Leafy Vegetables
Spinach, chard, cabbage and any variety of green plant can improve the production and conservation of collagen. They stand out for their significant contribution of lutein and magnesium, two essential elements for the health of the skin, bones and joints.
Do you already consume food to obtain collagen? Remember that you must incorporate them into your dishes on a regular basis. In addition, you should avoid bad habits such as the consumption of sugar and tobacco, which can accelerate the destruction of this element.
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