What is collagen and its importance for the skin. Produce Collagen and Elastin Natural collagen production helps with skin aging

Often we do not think why over the years the face and body change so much: wrinkles and folds form, tissues flake, lose elasticity and sag. It turns out that collagen and elastin are to blame. They are responsible for the youth and beauty of our skin. As long as there are enough of these substances in the body, we look attractive and fresh. But as soon as the level of polypeptides falls, the first visible signs of aging appear.

"Youth proteins" or what are collagen and elastin?

Collagen and elastin are the main proteins of our body. Together they form a kind of framework that maintains the strength and elasticity of tissues. Both substances accumulate and retain water, expanding noticeably under its influence. All this makes the skin smooth and full, and the body - taut.

This is interesting. Collagen, being the main component of connective tissue, makes up almost 33% of all proteins present in the body. At the same time, half of the substance is in the bones of the skeleton, 35% - in the dermis and 10% - in the intercellular matrix of internal structures.

Why are we mentioning these two proteins together? The fact is that they work in pairs and mutually support each other.

Collagen

Collagen is the most abundant protein in the animal world. Almost all types of organisms, from humans to bacteria, can synthesize its molecule. At the same time, green crops are completely devoid of such an ability, and everything that is called vegetable protein is nothing more than a marketing move by manufacturers. A similar substance is obtained biotechnologically or chemically from wheat proteins.

Real collagen, like any protein, consists of many amino acids assembled into a polypeptide chain. Three such threads (fibrils) are twisted into a right-handed helix, fastened with crosslinks. Due to its unusual structure, collagen has low extensibility and great tensile strength. It is from such a strong substance that ligaments, tendons, articular cartilage and bones of the skeleton consist.

In the aquatic environment, the thickness of the triplet increases by 50%, but the fiber itself is shortened by a third of the length. The ability to swell is more characteristic of young fibrils.

Elastin

The second most important protein in our body. Responsible for the elasticity of tissues and is present in those parts of the body where the greatest extensibility is required. For example, the walls of blood vessels are 40% elastin. Enough of it in the ligaments and tendons, which are subject to frequent twisting.

This is interesting. In women, the largest amount of protein is present in the tissues of the mammary gland, so the condition of this area is considered a kind of indicator of youth. As soon as the breasts begin to lose roundness and seductive forms, we can talk about a deficiency of "rubber" protein.

Elastin, like collagen, is produced in fibroblasts, and then exits them into the intercellular substance, where it is assembled into polypeptide chains. The fibers are noticeably inferior in strength to collagen fibers, they are longer and thinner in structure.

The role of "youth proteins" for the dermis

What layer of skin contains collagen and elastin? To answer this question, it is necessary, at least in general terms, to consider the structure of the external integument of a person.

So, the skin consists of three main layers:

epidermis;
dermis;
hypodermis.

The upper level - the epidermis - protects the body from external influences. The hypodermis consists of adipose tissue, which is involved in the process of thermoregulation and protects the internal organs from shock, and, if necessary, acts as a source of nutrition.

And the most interesting layer of the skin is the dermis. It is in it that the largest number of collagen and elastin fibers are immersed in a gel of water and hyaluronic acid. The latter nourishes protein compounds and surrounds them with a protective layer.

This is interesting. The skin is 75% collagen and 2-3% elastin, which are located in the lower, reticular layer of the dermis.

The bundles of fibrillar fibers intersect in the form of rhombuses, forming a strong three-dimensional network. The long sides of these figures are the very lines of least stretching, along which it is recommended to massage and apply cosmetics.

It is the dermis that determines the thickness and composition of the skin in different parts of the body. So, on the soles, elbows and palms, the tissues are thicker and the collagen content is higher. In areas with active mobility (face, inside of the elbows and knees, neck), the dermal layer is thinner and more filled with elastin.

Why does our skin age?

It is generally accepted that with age, the synthesis of “youth proteins” is noticeably reduced. However, it is not. Today, more and more scientists are inclined to believe that the rate of polypeptide metabolism is affected not by the quantity, but by the quality of fibrillar fibers.

Why is this happening? Collagen and elastin, being organic substances, go through all phases of development - from birth to death. The molecule that has served its time is decomposed and excreted from the body.

Ideally, the process should be balanced - how much new substance is formed, so much old is destroyed. This is exactly what happens in the body of a young healthy person. But with age, the established harmony is violated - there is less and less of a full-fledged protein, and more and more that is not destroyed by collagenase. What is the reason for this phenomenon?
Firstly, fibroblasts age and lose the ability to produce new substances: the synthesis of organic collagen is reduced after 25 years. Even worse is the case with elastin. Its formation slows down from the age of 7, and in the elderly it stops altogether.

Secondly, every year the body increases the number of oxidants that change the molecular structure of the protein. Such "wrong" fibers become inaccessible to collagenase and continue to fill the intercellular space.

Thus, the state of the dermis does not depend on the total amount of elastin and collagen, but on the ratio of young and old protein in the dermis.

Various adverse factors also slow down the production of a new substance: exposure to ultraviolet radiation, neglect of a healthy lifestyle, addiction to alcohol and tobacco, unbalanced nutrition. The problem can be exacerbated by constant stress, illness, as well as a deficiency of one's own hyaluronic acid.

How to restore the balance of collagen and elastin?

Can we influence the process of protein metabolism? To some extent, yes. Of course, it is impossible to completely restore the synthesis of polypeptides, but it is not so difficult to stimulate the work of fibroblasts and slow down the destruction of molecules.

Improving the production of your own collagen and elastin

In order to stimulate the formation of new protein compounds, it is necessary to provide the body with a sufficient amount of vitamins, trace elements and amino acids.

The following substances will help to increase the nutritional value of the diet:

retinoids;
vitamins C, F and E;
trace elements (copper, zinc, sulfur).

If necessary, use dietary supplements containing hydrolyzed protein or a set of essential amino acids, as well as vitamin and mineral complexes and hyaluronate. Various cosmetic procedures will help to activate the formation of polypeptide compounds in the skin.

Advice. Do not neglect a healthy diet and good skin care. These moments are a necessary condition for increasing the synthesis of their own polypeptides.

Well restore the level of "youth proteins" and anthocyanidins contained in grape seeds and extract from the bark of seaside pine.

Drink for the natural production of collagen and elastin

Products that stimulate the production of your own protein will help improve skin condition and support the body. From them you can make a delicious and healthy cocktail of youth.

Components:

a glass of strawberries and blueberries;
2 tbsp. l. chopped nuts;
2 tsp flax seed;
1 tsp cinnamon.

All ingredients should be thoroughly beaten in a blender, cooled and taken during breakfast.

Cream with elastin and collagen

Any polypeptide compound has a high molecular weight, which means that it is physically unable to penetrate deep into the skin. Cosmetic manufacturers have tried to solve the problem with a protein hydrolyzate (a molecule broken down into peptides and amino acids).

However, even in such a fragmented state, the active substances are not able to penetrate deep into the dermis and can only work on the surface of the skin.

Despite this, the cream with elastin and collagen brings considerable benefits:

creates a film that prevents moisture loss;
accelerates the healing of wounds and abrasions;
improves the absorption of other components of the product;
increases the elasticity of the dermis and tones it;
rejuvenates tissues.

Apply the composition twice a day to previously cleansed skin of the face and neck. For best results, use Bioactive Collagen & Elastin Serum before cream. Cosmetics of this form of release have a rich composition and have a great effect on the skin, moisturizing and strengthening the epidermis.

Advice. Use facial serum in courses of 3-4 weeks. After a month, intensive care can be repeated.

One of the drawbacks of collagen and elastin cream is its cost. But if the composition of the product includes marine collagen, the high price is quite justified, since the substance, unlike the cheaper, animal protein, does not cause allergies and penetrates deeper into the layers of the epidermis. High-quality cosmetics can eliminate many age-related changes and prolong the youthfulness of the skin.

The same can be said about the cream with collagen without elastin. How to choose it correctly and what to look for, learn from.

Collagen and elastin in home care

It is possible to accelerate the natural synthesis of fibrillar proteins in the skin without the use of store-bought cosmetics. It is enough to regularly peel, and then apply a mask of fermented milk products or fruits.

Cleansing the face with a fine scrub or oatmeal improves blood circulation, slightly injures the epidermis and starts the regeneration process. Natural yogurt or sour cream nourishes the tissues, thereby improving the functioning of fibroblasts.

Cosmetics with elastin and collagen are, of course, good and no one disputes its beneficial effect on the skin. But unfortunately, it is not omnipotent and is not able to stop age-related disorders. Therefore, do not forget how important good nutrition and a healthy lifestyle are for high-quality protein metabolism.

All materials on the site are presented for informational purposes only. Before using any means, consultation with a doctor is MANDATORY!

Collagen fibers are the basis of connective tissue, and the health of joints, ligaments and tendons directly depends on their condition. In addition, the skin is 70% collagen. Collagen production is ongoing, but with age, this process slows down greatly. This leads to deformation and destruction of protein collagen spirals. What can be done to ensure that the body receives enough collagen at any age?

As you know, collagen is a protein with a helical structure. Collagen molecules are extremely strong and are responsible for the proper functioning of joints and ligaments, for skin tone, even in the glass body of the eyes there is collagen. That is why it is very important that there is always a sufficient amount of collagen fibers in the body. This happens until the age of 25-30 years. The production of collagen exceeds its consumption, and a person (in the absence of serious diseases or heavy physical exertion) does not have any problems with connective tissue. The joints are healthy, they do not crackle and do not hurt, the skin is tightened, there are no wrinkles or they are almost invisible.

What happens to collagen production after 30 years?

After 30 years, the percentage of collagen production in the body is noticeably reduced, and by the age of 60 its amount becomes several times lower than at a young age. Which leads to serious health problems. Wrinkles, elbows and knees that bend with difficulty are only external signs of a lack of collagen in the body. Inside, everything is much more deplorable. The connective tissue is destroyed, which leads to such serious diseases as arthrosis, osteochondrosis, arthritis, osteoporosis, etc. At the same time, the skin becomes thinner, becomes drier, deep wrinkles are clearly manifested. And if you do not stimulate the production of collagen in the body, every year both appearance and health will get worse.

Collagen synthesis is directly proportional to the amount of building protein mass in the body. A sufficient amount of protein mass depends on proper nutrition, exercise, the absence of harmful external factors (constant exposure to ultraviolet rays, for example) and quitting smoking and alcohol. Age also affects the amount of protein in the body. This is especially reflected in women, since during menopause the percentage of collagen production decreases sharply, and its amount in the skin decreases by more than 25% in a very short time.

There are several ways to stimulate the production of collagen in the body. First, it's a complete sleep. It is at the time when the body is resting that it produces collagen. That's why it's so important to get enough sleep. Lack of sleep leads not only to a decrease in collagen production, but also to its destruction. Secondly, the diet must contain foods rich in antioxidants. These are berries, vegetables, fruits, herbs, fish, caviar. It is antioxidants that prevent the formation of free radicals in the human body that destroy collagen.

The third condition for stimulating the production of collagen is the intake of protein along with food. Our mothers and grandmothers were advised to eat more jelly and jelly, but more than 30 years ago, scientists found that gelatin is practically not absorbed in the human body and contributes to the formation of toxins. Therefore, instead of the “grandmother's method”, it is better to use more modern ones. For example, after 30 years, take a course of Collagen Ultra. This preparation contains collagen in a hydrolyzed form, which is perfectly absorbed. And Collagen Ultra contains vitamin C, which also promotes the production of collagen.

Briefly about the main thing. The three main components of sufficient collagen production in the body

Full sleep
Proper nutrition
Collagen Ultra with Vitamin C

If you follow these three golden rules after thirty years, then your joints and ligaments will work without interruption for many years, and your skin will remain beautiful and elastic for a long time!

Collagen is the subcutaneous connective tissue that maintains the elasticity and strength of the skin. But over time, this tissue becomes weaker, damaged due to strong exposure to ultraviolet rays (UV rays). With the loss of collagen, the skin becomes weak and flabby, wrinkles appear, but there are remedies that can help in this problem, stimulating the production of collagen, slowing down the manifestation of external signs of the aging process.

The meaning and properties of collagen

Collagen is a chain of amino acids, its quality and content in the skin has a strong influence on the appearance of the face. Over time, the rate of its production also decreases. Also, collagen that has been exposed to UV rays becomes weaker, and this may well cause wrinkles and sagging skin.

Collagen contributes to the smooth movement of the joints, is the main protein in the tendons, thanks to which the muscles are attached to the bones. Therefore, connective tissue, which includes collagen, holds together all the components of our body. Collagen allows joints to move at any time and muscle tone is its merit.

Skin care

A cream containing retinol is able to restore collagen. The cream can be applied once a day. Retinol, which is a form of vitamin A, will help produce collagen in the skin. Retinol also stimulates cell renewal, helps restore facial skin, make it smoother, fights other signs of aging and loss of collagen. The use of such a cream, which also contains various moisturizing ingredients, helps to retain moisture in the skin, as well as nourishes it and improves its functioning. Retinol creams are sold in stores, you can consult a specialist dermatologist for more professional skin care products.

Protection

A person's efforts to protect their skin if they are exposed to the sun is better and the use of sunscreens will help slow down the destruction of collagen. The use of a sunscreen with an SPF of 30 or higher is recommended if the person is exposed to even mild sunlight, as UV rays can still cause significant damage.

None of the special means will restore the quantitative content of collagen completely, even if it stimulates its production. Consistent use of skin care products is important to maximize their effect. A doctor should be consulted if a person is concerned about the loss of skin elasticity and believes that he needs a stronger remedy.

Warnings

Retinol makes the skin more sensitive to, for example, light from the sun. Therefore, it is necessary to follow precautions and apply sunscreen while outdoors. If there is a negative reaction to the care product, you should consult your doctor. A specialist will help determine the best way to care for your skin.

Over the years, the production of collagen in the body constantly decreases. As a result, there is a process of loss of elastin. All this affects the condition of the skin, its appearance and leads to the formation of mimic folds, wrinkles. There are a great many different ways to deal with this problem and one of them is skin injections.

Skin injections

Collagen - induction therapy or otherwise Kit-therapy - one of the methods that is used to restore the skin structure. Based on microneedling therapy. The essence of the method: holes are made in the skin with the help of microneedles that penetrate the dermis and injure collagen fibers. Such wounds cause stimulation of collagen synthesis.

Healing

In the healing process, the formation of blood vessels occurs, and blood flow to previously damaged areas of the dermis increases. The influx of blood causes stimulation of the cells that make up collagen - fibroblasts. With an increase in the amount of collagen, the body produces more elastin, which is responsible for the elasticity of the skin.

The effect of the method

Stimulation of the formation of elastin and collagen, according to experts, improves the condition of the skin, its appearance - the skin becomes elastic, well-groomed. This procedure is applicable to eliminate scars after acne, treatment of pigmentation disorders, stretch marks.

The speed of the result

The result of the procedure is not instantaneous, it will be noticeable only after three to six months.

Warnings

Now Kit - kits for home use have become widespread, but it is better to let a specialist do this procedure. Independent use of this method can lead to infections and scarring on the treated areas of the skin. First, it is better to go for a consultation with a doctor before starting Kit therapy. Experts can advise on various ways to combat wrinkles and skin laxity, such as peels, dermabrasion, microdermabrasion, tissue fillers, plastic surgery.

Collagen is made up of proteins and is the most abundant protein (accounting for up to 35 percent of total protein in the body) in mammals. Physical exercise helps to activate the process of collagen production.

Exercises for the production of collagen

The production of collagen can be equated with the synthesis of connective tissue, consisting of protein strands. According to fitness experts, exercise and sports increase muscle mass and develop this tissue, increase muscle size, strength, resistance to damage and injury, and the ability to restore injured ligaments and tissues. And stretching exercises have a beneficial effect on the formation of collagen. It is very important to strengthen the muscles surrounding the joints, since these muscles, in combination with the connective tissue, create a strong supporting "skeleton" of the body. Building and working muscles lead to the formation of connective tissue.

Collagen damage

In the form of arthritis, damage to collagen is often reflected. Arthritis is an inflammatory process in the connective tissues and joints. Collagen-producing and connective-tissue strengthening exercises can help prevent arthritis, and if arthritis progresses, such exercises can help with recovery and recovery. Many may think that physical activity during arthritis is dangerous, but this is not so, they are useful, the most important thing is strict adherence to safety and selection of exercises.

How to do the exercises

There are tips to ensure that exercises and workouts are as safe as possible. If a person has damaged connective tissue, then he should consult a doctor before starting physical activity. Start simple and give yourself enough time to recover. It is recommended to create an exercise plan for each day, which includes two small workouts daily. Your own feelings during training are also important. This approach is the main and key in recovery during arthritis.

What to Eat to Boost Collagen Production

Special cells produce collagen from amino acids, so the body will not experience a shortage of collagen, even if a person does not eat food enriched with collagen. If a person consumes enough vitamin C and protein foods, then the body itself synthesizes the amount of collagen it needs. With a lack of vitamin C, production stops, resulting in signs of scurvy, because the tissues cannot repair themselves.

Fish and meat contribute to the formation of collagen, but the parts richest in collagen are practically not used by us - these are tendons, bones, cartilage, and skin. It is fashionable to cook, for example, a soup with the addition of these parts instead of throwing it all away. The liquid accumulated during frying meat also forms a broth rich in collagen. Also, part of the collagen creates a layer of gelatin at the bottom of the pot, frying pan. If a person does not like all this and does not like it, then you can use various supplements enriched with collagen, for example, shark cartilage, chondroitin. Gelatin supplements are also helpful.

The boiling process of collagen forms many protein molecular filaments. When the collagen broth is cooled, water is absorbed by the proteins and gelatin is formed. When dried, it turns into a yellow powder, which is easy to dissolve with hot water. Soup cooked on the basis of pork, beef bones and fish skin is a delicious dish. Gelatin is the basis of many well-known confectionery products.

Oranges are rich in vitamin C and other nutrients. According to medical experts, their use is significant for the production of collagen. Another important property of oranges is to protect the body from free radicals and some molecules that provoke the formation of wrinkles. Lack of vitamin C leads to rough and dry skin. Also along with vitamin C, vitamins A and E can help replenish collagen levels and slow down skin aging. Vitamin B3 (Niacin), found in fish products and fish (salmon, tuna, herring, trout, halibut, etc.), can increase collagen levels. This vitamin is used by the body to form sex hormones and stress hormones.

The presence of poultry in the daily human diet also increases the amount of collagen in the body. The bird contains lysine and amino acids that contribute to its increase. Other sources of lysine include red meat, turkey, pork, lentils, turkey, sardines, peas, soybeans, eggs, tofu, nuts, fenugreek seeds, legumes. Cashew nuts are a source of copper, and copper is an essential element in the formation of collagen. It is also an antioxidant, a substance that protects the body from free radicals. These nuts can be consumed as part of cookies, and raw, and with dairy products.

Humans get most of their collagen from various animal products. First, the body processes the digested protein into amino acid components, and only then osteo - and fibroblasts create the desired type of collagen. Animal collagen is an excellent source for generating amino acids, but other sources perform the same function. If you regularly consume various vegetables, fruits, legumes and the foods listed above every day, then the body will receive all the necessary amino acids, from which collagen is then generated.

Vitamins that promote collagen production

Vitamin A - its role is very important in maintaining good skin condition and cell renewal. The vitamin is found in retinoids (animal products) and carotenoids (vegetable). Taking vitamin A can improve collagen production and skin structure. Retin-A, a form of retinoid, is used in anti-wrinkle creams. Retinoids help increase collagen levels and promote skin renewal by removing dead cells from the top layer of the epidermis. Addiction to bad habits, such as smoking and alcohol, can lower your vitamin A content and cause deficiency. It is very important to make sure that you get enough vitamin A in your diet. For example, corotenoids are found in vegetables and fruits that contain beta-carotene, which is converted by the body into vitamin A. Carrots, tomatoes, spinach, mangoes, and apricots are sources of beta-carotene.

As is known from research, vitamin C is the most important component for the formation of collagen. Most animals have the ability to independently produce collagen, unlike humans - our body is not capable of this. Therefore, a person should carefully monitor the presence of vitamin C in their diet. Vitamin C is a source of antioxidants, which are very important for cell renewal and in the fight against free radicals. Research and experts put forward vitamin C in the first position of importance in the process of collagen production because it is water-soluble, protects fatty acids, together with vitamins A and E, from the oxidation process.

In addition to vitamin C, vitamin E also protects our body from free radicals and from aging, which is caused by the influence of the sun and environmental conditions. It also promotes the production of collagen, maintaining a good looking skin. Vitamin E deficiency can lead to cancer, acne, gallstones, and anemia. Vitamin E can help relieve joint pain by stimulating blood circulation. Eating fatty and fried foods leads to a deficiency of this vitamin. It is recommended to consume spinach, avocados, nuts, various cereals and seafood, as they contain vitamin E. This vitamin also protects the skin from UV rays. Topical application can help with wound healing, relieve eczema, and prevent scarring.

Zinc is needed by the body for the normal process of skin repair. A 1981 study found that zinc is very important for collagen production during wound healing. Later, this was confirmed by specialists from Korea, who demonstrated that zinc accelerates the healing of damaged bones due to the formation of collagen in those cells that are responsible for bone growth. Zinc supplements can be bought at pharmacies.

Herbs that stimulate collagen production

There are also many different herbs on the market that promote collagen production. You should consult your doctor about their use, as side effects are possible.

The aloe vera plant has been used for skin care purposes since antiquity. The leaves of this plant contain a clear gel/juice that heals wounds and burns. This gel is found in many specialty skin care products and stimulates the formation of collagen. According to some studies, local application of the gel can increase collagen production by up to 90 percent. The gel is recommended to be used under medical supervision and should not be applied to damaged skin.

An ornamental plant known as calendula, and also called in a simple way - "marigolds" is part of many herbal medicines and creams, as it stimulates the production of collagen, which helps get rid of wrinkles. Calendula is an excellent antibacterial agent, helps to get rid of infections, is used to moisturize and renew the skin. Before using calendula, you should consult a doctor; it is forbidden to use it if you are allergic to plants of the aster family and during pregnancy.

Bilberry is a shrub, its berries are similar to blueberries. Most often, blueberries are used for problems of the gastrointestinal tract, diarrhea, are rich in antioxidants, anticyanosides, which explains its black color. Anticyanosides enhance the process of collagen formation, which is also beneficial for vision. Blueberries are used in the treatment of diabetic retinopathy and glaucoma. It can only be used under medical supervision.

Hawthorn is a shrub similar to wild rose, its flowers, leaves and berries are used to make herbal medicines. Hawthorn has always been used in the treatment of cardiovascular diseases, but it can also be used in the treatment of arthritis. According to experts, hawthorn berries are rich in antioxidants proanthocyanidins and anticyanidins, which stimulate the production of collagen and stabilize its content in the cartilage and bones of the body. Large doses are not recommended as they can lead to hypotension and sedation, so it should only be used with a doctor's prescription.

In a conversation about maintaining youthful skin, you can not get around the topic of products that increase collagen production. Collagen is the main structural protein that provides support and firmness to the skin. Collagen is the main component of the connective tissue of the skin and is located under the epidermis. Collagen production decreases with age, which negatively affects the firmness and elasticity of the skin. These signs of aging can be delayed and even reversed by eating foods that help stimulate collagen production.
Citrus. The high content of vitamin C in citrus fruits promotes collagen production. Vitamin C, with its antioxidant activity, scavenges free radicals from skin tissues, which are known to weaken collagen. Vitamin C also promotes the conversion of lysine and proline to the hydroxyl form of lysine and hydroxyproline, which strengthen collagen tissues. So, grapefruit, lemon help in maintaining healthy skin.
Red vegetables. Lycopene and anthocyanins, two powerful antioxidants found in red vegetables such as tomatoes, help increase levels of procollagen (a precursor to collagen), the deficiency of which is responsible for loss of skin elasticity and firmness. So, these vegetables indirectly stimulate the production of collagen and reduce the number of skin wrinkles. In addition, these antioxidants also protect the skin from the damaging effects of UV rays, a factor known to accelerate skin aging.
Berries. Eating berries regularly, such as blueberries or blackberries, can also help keep skin supple and soft. This is because berries are high in proanthocyanidins, which act as antioxidants to protect collagen from free radical damage. In other words, they provide the skin with powerful protection that not only neutralizes free radicals, but also helps optimize collagen function.
orange vegetables. Orange vegetables such as pumpkin, zucchini, are rich in vitamin A, which helps boost collagen production. Dull skin color, wrinkle formation are often associated with deficiency.
A pineapple. Bromelain, a natural enzyme present in pineapple, has been shown to be effective in supporting collagen formation. This enzyme, which has an anti-inflammatory effect, reduces tissue swelling when taken orally.
Garlic. is a source of organosulfur compounds that help in the synthesis of collagen. Sulfur supports the functions of the connective tissue of the skin. So, by adding a few cloves of garlic to your meal, you can improve skin health.
Green vegetables. A collagen-boosting diet is incomplete without dark green vegetables such as asparagus, cabbage, and lettuce, which are considered one of the richest sources of vitamin C.
Egg whites. Lysine and proline are two essential amino acids that play an important role in the formation of healthy collagen. They are the building blocks of collagen and therefore increasing their intake through natural sources is one of the best ways to improve tissue elasticity. Egg whites contain lysine and proline in significant amounts, hence including them in your diet can do wonders to improve the appearance of your skin.
Fish. contains a lot of omega-3 fatty acids, which block the production of certain enzymes that damage collagen. In addition, omega-3 fatty acids are known for their anti-inflammatory effects and may help reduce various inflammatory processes that weaken collagen. Therefore, to keep the skin smooth and radiant, you should regularly include several servings of salmon and sardines in the diet. However, if you don't like eating fish, there is an alternative. and flax seeds are a great way to get omega-3 fatty acids. Just 2 tablespoons of ground flaxseed daily can help boost collagen production.
Oysters. Oysters are a source of zinc and copper. These trace elements stimulate the synthesis of collagen fibers. Plus, oysters are a good source of protein and calcium, making them a great addition to your kitchen.
In addition to including collagen-boosting foods in your diet, make sure you drink enough fluids throughout the day to keep your skin well hydrated. Smoking and alcohol should also be avoided. Daily exercise will also help. All of these will help keep your skin healthy.

Ecology of health and beauty: Both men and women sometimes catch their reflection and notice with dismay how the skin sags...

Perhaps not everyone will admit it, but both men and women sometimes catch their reflection and notice with dismay how the skin sags, seems dull and tired, and wrinkles appear that they have not seen before. They buy creams or lotions in an attempt to minimize these and other telltale signs of sun exposure, sleep deprivation, nutrient deficiencies, and other factors.

One of the main culprits for these and other signs of aging is collagen loss.- an important protein that is necessary for the skin to look young and shine with health. Collagen is a compound substance of basic amino acids; it is not produced by the body, so food is the only way to get it.

In addition, collagen is the most abundant protein and one of the highest in the body. It is present only in human and animal tissues, specifically in connective tissues throughout the body, from muscles, bones, and tendons to blood vessels and the digestive system.

Although most people are aware of collagen due to the elasticity of the skin, collagen is beneficial for many parts of the body, including hair and nails.

One study shows that this protein makes up 30 percent of the total protein in the body, and as much as 70 percent of the protein in the skin. Wellness Mama notes:

“While collagen is good for the whole body, it is especially good for the skin. This is due to the fact that with age, the epidermis (outer layer of the skin) thins and loses elasticity in a person - this process is called "elastosis". When this happens, the person tends to show signs of aging and develop more wrinkles.”

Better Nutrition magazine notes:

“There are over 20 different types of collagen in the body, but around age 25, it begins to weaken.”

By the age of 80, the level of collagen in the body becomes four times less, which is why skin problems arise. But don't take it for granted. There are ways to slow down the rate of collagen decline and even increase it again.

How Collagen, or Lack of Collagen, Affects the Skin

Technically, collagen is also a long chain amino acid, made up of individual amino acids such as glycine, proline, hydroxyproline, and arginine. Threonine is another amino acid important for collagen production. According to Vital Proteins:

“The composition of collagen is considered unique due to its high content of hydroxyproline. If you don't have enough of the amino acids that form collagen, your body's cells can't make enough of it. Threonine is an essential amino acid for collagen production.

Clear, firm, glowing skin starts inside the body, so it really is: you are what you eat.

The first thing to focus on are those parts of the body that are either strengthened or suffering, depending on your diet. Toxins, of course, have their effect, but Collagen production is affected by the following specific organs:

Small and large intestine- because through them nutrients enter the body, and they move food further and remove it from the body. It is extremely important to remove waste in a timely manner (and this is one of the reasons why we need fiber so much). If food stays in the body for too long, the skin becomes oily, the complexion dulls and becomes uneven.
Well functioning adrenal glands produce important hormones including DHEA, estrogen, testosterone, progesterone, and pregnenolone. Hormonal imbalance contributes to skin problems.
Two organs are responsible for the continuous filtering of impurities in the body - the liver and kidneys. If the diet is deficient in the proper nutrients, then these organs are put under additional stress, due to which they cannot do their job properly. This, in turn, leads to the fact that the skin loses its healthy appearance.
Thyroid problems can also negatively affect the skin - it becomes dull, rashes, dryness, itching and wrinkles may appear. Since the work of the thyroid gland is closely related to the work of the adrenal glands, a violation of the work of one or two of these organs is a double blow to the body.

Factors preventing the formation of collagen

Unfortunately, certain environmental and lifestyle factors can reduce collagen production, skin tone and elasticity, making the dream of young, healthy skin less and less achievable as we age. Medical News Today explains:

“If the collagen level is high, the skin is soft, smooth and firm. Collagen helps skin cells renew and regenerate. In addition, collagen maintains its hydration. That's why collagen has been considered a very important ingredient in skin care products for years."

Some of these have already been mentioned, but there are several other factors that slow down the body's ability to produce this important protein:

Hormonal changes	Medications	Hydrogenated oils
processed foods	Aging	Nutrient deficiency	Fluoridated water
Radiation	Too much sun	Sugar	Stress
Dehydration	Alcohol	Injuries	Poor bowel condition

It is important to regularly expose as much of the exposed skin as possible to the rays of the sun - this will increase the level of vitamin D in the body. But being in the sun until you get burned is harmful. Skin cells are not only constantly renewed, but also destroyed. The environment only makes things worse: pollution and even dust particles can accelerate the rate of skin aging.

People often use collagen-rich creams to help their skin regenerate, but according to Medical News Today, collagen molecules are unable to penetrate into the deeper layers of the skin, so it is possible that these creams are a waste of money. There are better methods.

Additional Ways to Increase Collagen Levels

Besides bone broth and bovine collagen supplements, there are several other ways to add collagen to your life.

Research says that red light therapy, also known as low-intensity laser therapy, increases collagen growth, smoothing wrinkles and improving skin elasticity.	Retinol is an antioxidant used to increase the lifespan of collagen and block collagen-degrading enzymes.
Ginseng has been found to have antioxidant and anti-inflammatory properties, increase collagen levels in the bloodstream, and fight aging.	Oral Aloe Vera Nearly Doubled Hyaluronic Acid Levels and Collagen Production in Study Participants
Hyaluronic acid, which is an important component of skin collagen, is found in beans and root vegetables; in addition, it can be taken in the form of supplements	Vitamin C has been shown in one study to be skin-protective and create more collagen in the body
Antioxidants that protect against free radical damage increase the effectiveness of existing collagen	Eating vegetables rich in vitamin C, such as tomatoes, cucumbers, bell peppers, and broccoli

Healthy food for healthy skin

A range of healthy foods to eat to keep skin soft, smooth and fresh. Many of them not only increase collagen production, but also contain additional compounds that support the resilience and volume of the epidermis.

Because the wild Alaskan salmon- just a storehouse of omega-3 fatty acids, eating it will provide the body and skin with additional support
Berries such as blackberries, blueberries and raspberries help protect skin from free radical damage and increase collagen levels
Oranges, grapefruits, lemons and limes with plenty of vitamin C will help convert the amino acids lysine and proline into collagen
Garlic contains sulfur, an essential component for the production of collagen, as well as lipoic acid and taurine, which help repair damaged collagen fibers
They say that green vegetables such as kale, spinach, and beet greens, drastically increase collagen production and protect against free radicals. published