Nutrition is central to our health. That's why it's important to ensure we're providing our body with all the essential nutrients it needs to function properly on a daily basis and sustainably. Collagen is one of the nutrients that's important to provide to our body.
What to remember:
- Collagen is the most abundant protein in the human body
- Collagen is present in many tissues (skin, bones, tendons, muscles)
- Food sources and supplements are more effective than collagen-based cosmetics
- For an optimal dose of collagen, consume bone broths and meat and fish carcasses
- Eggs are also rich in collagen and protein
Why take care of your skin?
Taking care of your skin is, above all, about preserving your overall well-being while fighting the appearance of the first signs of aging. Through daily hydration and skincare adapted to your skin type and needs, which can change over the course of your life, we allow our skin to better protect itself from external aggressions (cold, pollution, infections) by strengthening the skin barrier.
To take care of this protective tissue, there are many active ingredients: collagen, hyaluronic acid, vitamin C, resveratrol, etc.
Collagen , the most abundant natural protein in our body, is essential for the proper functioning of the body and the preservation of health.
Its production decreases with age and it therefore becomes interesting to be able to provide enough of it to the body to fill the concentrations that weaken over time. Just like hyaluronic acid , it is found in the body.
To counteract the loss of collagen, consuming foods rich in collagen and good for the skin can be an effective solution.
What is collagen used for?
Collagen is present in many tissues such as bones, joints, tendons, skin and many more.
There are several types, the 3 main ones being:
- Type 1 present in bones
- Type 2 present in cartilage
- Type 3 present in muscles and blood vessels
Due to its abundance, it has many benefits for the body:
- Promotes good skin firmness and elasticity
- Helps reduce joint pain by fixing calcium to the bones
- Strengthens joints and prevents osteoarthritis
- Strengthens hair tissue and reduces hair loss
Collagen has a toning effect, while hyaluronic acid smooths and hydrates. The two molecules are therefore complementary.
Why nutrition rather than cosmetics?
Collagen is present in the form of large molecules in cosmetics, which prevents it from penetrating deep into the different layers of the skin. Its action is therefore transient.
On the other hand, the action of collagen from food or food supplements is much more lasting because it is assimilated at the intestinal level following digestion of the products and is therefore immediately found in the bloodstream.
Foods, in addition to containing collagen for some, help support and boost collagen production through the action of certain nutrients.
Here are some examples of these nutrients:
- Vitamin A : offal (liver) and foods rich in beta-carotene: carrots, sweet potatoes, pumpkin, aromatic herbs, spinach, squash, etc.
- Vitamin C : citrus fruits, acerola, peppers, red fruits
- Vitamin E : walnuts, hazelnuts, pine nuts, avocado, mango, olive oil, walnuts
- Amino acids that make up proteins and therefore collagen: meat, fish, dairy products, eggs
- Zinc : seafood, red meat, whole grains, cheese, nuts
The Best Collagen-Rich Foods That Are Good for Skin
In small amounts, collagen is found in certain fruits such as berries, kiwi and avocado .
However, since collagen is mostly of animal origin, it is mainly found in animal products such as bones, cartilage, bones, etc.
Marine collagen derived from fish waste is more effective than bovine collagen. It is better absorbed by the body because it has smaller peptides. However, both provide essential amino acids for its synthesis.
Here are some examples of foods rich in collagen.
#1 - Animal bones with the marrow contained inside
There are very few edible foods that are good for the skin and rich in collagen, however some components or organs contain large amounts of collagen.
To extract this collagen present in the bones, it is possible to prepare a bone broth
Bone Broth Recipe:
Ingredients :
Preparation :
Ideally, this recipe should be made on the weekend to allow time for the mixture to simmer as much as possible.
The benefits of this recipe besides its collagen content:
- Bones contain calcium and magnesium
- The marrow contains vitamin A, K , zinc and selenium
- Vegetables contain various vitamins and minerals
This whole cocktail of micronutrients will help to strengthen the effects of collagen and stimulate its synthesis.
#2 - Salmon and/or fish skins and carcasses
Just like meat and poultry bones and carcasses, fish are very rich in collagen and good for the skin. They can also be prepared in broth.
Salmon, on the other hand, contains omega -3 and zinc, which are essential for collagen synthesis.
#3 - Eggs
Eggs are rich in amino acids due to their high protein content as well as sulfur, a precursor to collagen synthesis.
These compounds are found, in particular, in egg yolk.
One dose of protein per meal is equivalent to 2 to 3 eggs. It is also preferable to eat the yolks raw and therefore to favor their consumption in the form of fried, boiled, soft-boiled or poached eggs.
