It was first published in April 2018. I continue to discuss how collagen affects our body and skin and its role as we age.
Updated as of May 1, 2015. Collagen is one of the most important nutrients that plays a major role in how your skin looks. There are many written articles and research that prove the importance of collagen’s role in anti-aging skin care. So, let’s see how we can use this mineral and how we can get it from our food.
What is collagen?
It is the most abundant protein in the body! Collagen is found in the dermis layer of the skin which is the second layer of the skin and is responsible for it quantity, strength and hydration of the skin. It is a group of proteins that provide energy to the skin. It is said that collagen in the skin is stronger than iron.
#Did you know Collagen is not only found in the skin but also in tendons and nerves and corneas and bones and blood vessels. It is actually the connective tissue with the highest protein content in mammals. Yes, it’s protein and I didn’t even know it! Wow.
Collagen synthesis
So, let me skip all the chemistry here and just say that collagen does DON’T occurs in the body. They are made from basic amino acids. And, for collagen to be produced, we need it Vitamin C.
To summarize, amino acids form a three-dimensional structure that is converted into procollagen using Vitamin C as one of the factors involved. Next, this structure is converted into tropo-collagen which binds together to form collagen fibers. There are many genetic and cellular changes that occur to produce collagen.
Collagen synthesis occurs throughout our lives healthy collagen replaces old and tired collagen fibers. This process to return to the ground after the age of 30 which results in a slightly older or wrinkled appearance. The good thing is that applying it topically to the many vitamin C serums available on the market can help solve this problem!
Collagen breakdown
Besides age, there are many other factors that affect collagen synthesis. A few are insiders and some are outsiders.
Nutritious foods
Well, since it’s an important factor in collagen production, seriously Vitamin C deficiency it will greatly affect the production of collagen.
The amount of drinking sugar it also destroys collagen. Blood sugar molecules bind to proteins to form new molecules that weaken the collagen structure and make it stiffer and stiffer.
Internal Diseases
Arthritis, cancer, ulcers, malnutrition, autoimmune disease. All of these cause the breakdown of collagen at a rapid rate.
Also, collagen production is one of the most important things that happens the skin is injured or cut. The skin tries to heal itself by producing healthy collagen at the wound site but as the skin is injured, the collagen becomes scarred. This collagen scar is not as strong as healthy collagen and the skin constantly tries to replace the collagen scar. This repeats itself long after the wound heals.
Natural Resources
The ultraviolet light from the sun contributes to the destruction of collagen, destroying collagen fibers and destroying elastin, which causes wrinkled and loose skin.
#Did you know Elastin, as the name suggests, is a protein that causes the skin to stretch. It allows the skin to resume its original shape after any kind of pulling. Elastin is found together with collagen in connective tissues. Both of them together make the skin firmer, softer and look younger.
The amount of oxygen
#Do you know something we need to survive in our generation? The air we breathe interacts with skin cells to produce energy and produce protein. And, because of what happens with this free radicals. The environmental factors such as excess sitting in the sun, smoking, drinking, pollution they also produce free radicals.
These free radicals are restlessness and action. Thus, they attack the molecule they change and turn them into free radicals which in turn attach and attack the other molecules. It is a chronic process that takes a toll on the body.
Treatment of free radicals is antioxidants which binds these free radicals and balances them.
Habits of Life
Taking stock stress, smoking, drinking, not exercising regularly, not drinking enough water and being overweightall of these cause the breakdown of collagen.
Also, collagen production begins to decrease 30 years. These are hurry up and the different lifestyle habits we have!
#Did you know Cortisol causes the breakdown of (skin) collagen into amino acids. And, cortisol is the stress hormone.
The question, which now arises, is Is there anything that can be done to restore collagen in the body?
What Different Foods Help Build Collagen?
Collagen is a protein found in mammals and, therefore, can only be obtained through non-vegetarian sources. Likewise, vegetarian diets do not produce collagen in the body. But, you can always increase nutrition through nutritious foods to promote healthy collagen synthesis.
Whole Foods
Like vegetables and beautiful foods such as green vegetables, broccoli, cauliflower, peas, peppers, tomatoes, onions that contain lycopene and other minerals such as sulfur and copper are very important for the production of collagen.
And, then, so should we nuts and seeds and oil – almonds, walnuts, pumpkin seeds, sunflower seeds and others, fish oil, olive oil – which are high in fat.
Vitamin C
As mentioned earlier, it is one of the most important vitamins helps to synthesize amino acids into collagen fibers.
However, the greatest benefit is achieved when vitamin C is taken internally as it is carried in the blood to the skin cells. But, after a certain dose, the cells stop absorbing Vitamin C. Topical application of vitamin C, although it is unstable when exposed to air and heat, makes a small difference.
So, you have another reason why you drink warm lemon water in the morning 🙂
Steel
So, that Vitamin C is taken in moderation. Dates and Beets are high in iron, even though I hate them all!
Estrogen Rich Foods
Have you seen the movie Sex and the City 2? Apparently, you couldn’t have missed Samantha eating hummus and yams in the Middle East where all of her anti-menopausal hormones were taken away.
Basically, a The hormone estrogen stimulates the production of collagen and elastin among many other things in the body. Therefore, eating foods rich in estrogen can help build healthy collagen.
There is another group called phytoestrogensplant-based molecules that mimic estrogen, which is a safe way to restore skin health.
Flax seeds and meal, peas and other legumes, animal protein both are rich in estrogen. Beans, nuts, fruit, split peas, peanut butter, almond flour, soy protein both are rich in phytoestrogen.
And, again, we will return to
Vitamin D
The most complex vitamins today! But, its importance is increasing as its scarcity is being reported all over the world. From healthy bones to mental health to healthy skin, this vitamin does it all!
Say yes to get more information eggs, cheese, fish, mushrooms and animal fats and proteins.
And, this concludes your brief look at understanding collagen and how it can help through a plant-based diet. For more information, please visit the description section at the end of the post.
And, please share in the comments below what you think about this post!
References:
http://en.wikipedia.org/wiki/Collagen
http://www.medscape.com/viewarticle/423231
http://www.medicalnewstoday.com/articles/262881.php
www.lef.org/Protocols/Skin-Nails-Hair/Skin-Aging/Page-01
http://www.huffingtonpost.com/rebecca-booth/who-took-my-collagen-and_b_209969.html
http://blog.naturalhealthyconcepts.com/2013/04/17/top-9-nutrients-to-support-collagen-younger-looking-skin/