Nowadays, everyone wants youthful, glowing, wrinkle-free skin. If your skin is already like this, it means that you have enough collagen in your body. But if skin problems bother you again and again, it may be due to a lack of collagen in your body. After a certain age, the level of collagen in the skin begins to decrease and lose its softness. If you are also facing a similar situation, then include these 7 foods in your diet to increase collagen levels in your skin.
What is the connection between healthy skin and collagen?
Collagen is a type of protein that meets the needs of the skin. Along with this, it maintains elasticity and also promotes blood circulation. When talking about dietary sources, some people think that the level of collagen affects the skin, but the quality of the collagen is even more important.
We have come up with some such collagen-rich foods that can help you keep your skin healthy for a long time.
Health Shots spoke to Dr Sonakshi S, Dermatologist and Cosmetologist at Aara Skin Clinic Bangalore on this topic. He told about the best source of collagen.
Know what the experts say
Dr Sonakshi says that “19 amino acids are present in collagen such as glycine, proline, hydroxyproline, lysine and arginine. As we age, the body reduces the production of collagen. For this reason, the thickness of the epidermis and the elasticity of the skin are reduced.
On the other hand, due to a lack of collagen, the skin becomes damaged and symptoms such as aging, wrinkles, wrinkled skin and sagging skin appear. Low collagen inhibits hair growth and can also cause hair loss.
Decreasing collagen levels reduce the flexibility of ligaments and tendons. Along with this, it can cause muscle contractions and weakness, joint pain and problems such as osteoarthritis and gastrointestinal distress. So here are the names of some important food sources of collagen.
Here are 7 food sources to boost collagen
1. Fish and shellfish
Fish and shellfish are naturally rich in amino acids and omega 3 fatty acids. Fish and their skin are the main source of collagen peptides. At the same time, it helps to increase the production of collagen. Collagen obtained from marine animals is easily absorbed by the body, according to the study.
Rich in amino acids, beans are a good source of protein and help synthesize collagen. In addition, the copper present regenerates cells and increases collagen production.
3. Egg white
A sufficient amount of proline is found in the egg white. It is a type of amino acid that is very important for the formation of collagen.
4. Citrus fruits
Vitamin C supports the production of procollagen, which is important for the body. That is why it is very important to get enough vitamin C. Include citrus fruits, berries and other sources of vitamin C in your diet.
Sulfur and trace minerals present in garlic synthesize collagen and prevent its level from falling. Raw garlic is a good source of antioxidants, which are very beneficial for collagen formation and overall health.
6. Green leafy vegetables
Antioxidants and chlorophyll are found in sufficient quantities in green leafy vegetables. Which support the formation of collagen in the skin.
Consuming quinoa helps the skin fight free radicals. Along with this, it also reduces the likelihood of premature skin breakdown. It can also help in balancing the declining amount of collagen from the body. It is known as an anti-aging grain.
For healthy skin, try to eat animal and plant foods rich in collagen. Along with this, fruits and vegetables containing a sufficient amount of vitamins and minerals will help you to produce collagen. At the same time, limit your intake of sugar and carbohydrates, as they can damage collagen.