Our skin, bones, tendons and joints are mainly made of collagen. Hence, the importance of this protein for our health and quality of life. A balanced diet can help us achieve the dose necessary to maintain an active life and a smooth skin over time. Here are nine foods rich in collagen to include in your menu:
Among foods of animal origin, meat is one of the best sources of collagen that we can find. By eating meat we supply our body with enough amino acids so that all the cartilage and the joints are in good form.
Choose the pieces well. Lean meat such as chicken, turkey or rabbit is preferable. In this way, you will avoid the saturated fats contained in red meat (lamb, veal or pork).
2. Blue fish
Including a plate of sardines, a portion of mackerel or salmon fillets a couple of days a week in your diet would be perfect for your cardiovascular health, but also for your skin and bones.
Its high content of omega 3 fatty acids prevents cellular oxidation and acts as a powerful anti-inflammatory.
Although its main quality is its protein intake, the egg also stands out as a producer of collagen. This contributes to strong bone mass.
It is recommended that a complete and balanced diet that includes two eggs a week.
The reason for including this vegetable in the gallery is in the sulfur it contains. This substance helps to improve blood circulation (including that of the scalp) and increases the production of collagen.
Add a few pieces to your salads. To avoid watering eyes, you can try one of the many tricks that circulate. Among them, to place the onion in the freezer for at least one hour before cutting it.
A handful of nuts, pistachios, pine nuts, hazelnuts or chestnuts can be a good way to take care of your skin.
Its high content of omega 3, omega 6 and omega 9 fatty acids stimulate the production of collagen, which will soon give visible results with a smoother skin.
6. Peppers and tomatoes
They contain lycopene, a substance that, in addition to being an excellent antioxidant, contributes to the secretion of collagen. You will also find it in watermelon, cherries, strawberries or raspberries.
At this time of year, so prone to colds, an extra vitamin C will come in handy, which you can find especially in peppers.
7. Milk, cheese and yoghurts
Dairy products in general have a high protein content, which favor the production of collagen in the body.
We advise you to choose skimmed versions, thus avoiding their contribution in saturated fats.
Among the fruits rich in collagen, strawberries occupy a preferential place. This food protects the collagen that is in our body and, in addition, it contributes numerous antioxidants.
A perfect mid-morning snack could be a bowl of chopped strawberries mixed with pieces of fresh cheese.
9. Gelatin desserts
Its rich composition in glycine and proline can improve the structures of various tissues of the body, mainly bones, cartilage, tendons and ligaments, being recommended in people with osteoarthritis and osteoporosis.
To obtain the most natural benefits of gelatin it is better to choose the presentation without flavor and apply natural flavors with fruits that you want.
The Importance of The Collagen
Joints, skin, bones, muscles, tendons… The good condition of all these tissues depends to a large extent on the levels we have of a protein: collagen. A substance that our body produces naturally, but with age it stops generating.
It is at about 30 years old that we should start paying attention to our diet and trying to include foods that provide this protein.
Getting it is not difficult. In fact, it is enough for us to have a complete and balanced diet that includes all food groups, both of vegetable and animal origin.
In the article that you have just read we have listed 9 foods that contain this protein in its composition and also others that contribute to the body's production.
Are Collagen Supplements Necessary?
Although there are not many comprehensive studies about the effectiveness of collagen supplements, the general opinion is that if your diet is balanced, it will not be necessary to include this type of product in your diet.
Simply increase the amount of amino acids your body can use to make more collagen. However, this does not mean that you will increase your production, especially if you already consumed a sufficient amount through food.
In addition, there are voices that from science that doubt whether the shortage of this protein is responsible for the degeneration of the skin and joints, since there are many other factors involved, such as the deterioration of elastin, another dermal protein, and the oxidant stress of the environment.