
The trend of consuming collagen-rich dietary supplements in the form of pills, ampoules, or even powder added to drinks and foods is spreading. However, before resorting to artificial means to enhance this essential protein for maintaining youthful skin, it is recommended to adopt a diet rich in natural collagen, which is essential for the body’s health and youthful skin.
Collagen is classified as one of the proteins present in the body. It plays a crucial role in maintaining the elasticity and strength of the skin. It is also essential for preserving tissues, tendons, ligaments, bones, and cartilage, in addition to contributing to the structure of hair and nails, making them stronger and more resistant to damage.
Including collagen as an ingredient in a beauty care routine is considered important, but its presence in our diet is much better, especially after the age of 25, when the level of collagen in the skin begins to decrease by 1% annually. Therefore, it is necessary to compensate for this loss by using skincare products rich in collagen and consuming foods that contain this protein.
Here are 4 such foods:
Fatty fish
These fish are an excellent source of collagen, most notably salmon, which, in addition to collagen, contains omega-3 fatty acids. The same applies to sardines, tuna, and herring.
Garlic
Garlic is not classified as a collagen-rich food since it does not contain this protein in its composition. However, it plays an important role in enhancing the production of collagen in the body.
Garlic is characterized by its richness in sulfur, an essential mineral for collagen production, as it helps strengthen cross-links in collagen fibers, improving their strength and durability. To benefit from the advantages of garlic in this regard, it is recommended to consume it raw or crushed.
Vitamin C
It is recommended to regularly consume foods rich in Vitamin C on a daily basis to enhance the radiance and brightness of the skin. Vitamin C is also essential for collagen production in the body, as it acts as a cofactor for the enzymes involved in stabilizing and structuring collagen molecules.
The most notable foods rich in this vitamin are citrus fruits such as oranges, lemons, limes, and tangerines. Other fruits and vegetables that contain this vitamin include strawberries, bell peppers, kiwis, parsley, broccoli, goji berries, papayas, pineapples, and even guavas.
Bone Broth
Bone broth plays an important role in maintaining the health of the skin and joints. It is prepared by simmering bones, cartilage, and animal connective tissues for an extended period, which helps release the collagen contained within. When bone broth is consumed, the collagen converts into amino acids, which are then used to produce and repair collagen within the human body.
To benefit from the properties of bone broth, it is recommended to prepare it using high-quality bones such as grass-fed beef bones and organic chicken bones. This broth can be consumed as is, used in soups and sauces, or even added to other recipes to enhance their nutritional value.
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