How do we stimulate collagen production in the skin?

How do we stimulate collagen production in the skin?

Collagen is a large protein used in the formation of connective tissue, which in turn keeps all other tissues together. Collagen is found in bones, joints, blood, muscle, and cartilage. Collagen is the most important protein for healthy skin, as it gives it elasticity and strength. Collagen also makes up a third of the body's total protein.

According to NDTV, as we age, our processes begin to slow down and this affects collagen production as well, plus our “modern lifestyles” of sugar-rich foods, pollution, smoking and excessive sun exposure all have a detrimental effect on collagen production.

As collagen decreases, skin begins to sag and wrinkles appear, joints become stiff and painful, and bones become more brittle.

Important sources of collagen

Experts advise the following steps to enjoy healthy skin:
• Deep sleep for 7 to 9 hours
• Exercising
• Avoid tension and stress
• Quit Smoking

Experts recommend eating animal proteins rich in collagen naturally, along with plant foods that contain a number of important nutrients, as follows:
1. Amino acids: There are 20 amino acids that make up all proteins in our bodies, including nine essential amino acids that are not produced by the body and need to be obtained through food, including meat, poultry, peanuts, cottage cheese, soy proteins, fish and dairy products.

2. Vitamin C: Vitamin C regulates collagen formation, plus it is a powerful antioxidant and plays a role in maintaining and promoting healthy skin. Vitamin C is found in citrus fruits, papaya, leafy green vegetables, tomatoes, berries, red and yellow peppers.

3. Zinc: The mineral required in small amounts is an important nutrient for collagen production. Promotes production, repairs the cell and protects it from damage. It also activates proteins to form collagen. Oysters, dairy products, pumpkin seeds, and cashews are among the best sources of zinc.

4. Manganese: It aids in collagen production by activating enzymes that promote the production of amino acids, such as the proline found in collagen. Manganese is found in small amounts in foods such as whole grains, nuts, legumes, brown rice, leafy green vegetables, and spices.

5. Copper: It works by activating the enzymes needed to produce collagen. These enzymes also help connect the collagen fibers with other fibers, creating a wire framework that supports the tissue. Whole grains, beans, nuts, shellfish, organ meats, leafy greens, and dried prunes are all good sources of copper.

Collagen Supplements

Some studies have shown a beneficial effect of some collagen supplements with regard to movement and joints in people with osteoarthritis and in athletes. The results of a study, published in the journal Nutrients in 2018, also found that consuming collagen peptide improves skin hydration, elasticity, and wrinkles in human skin.

As research and scientific data over decades have proven that eating nutrients in their natural form is much more beneficial for the overall health of the human body, so it is okay to use collagen supplements for short periods under the supervision of a specialist, but bearing in mind that they are not an absolute substitute for a healthy balanced food made From fresh ingredients.