Human studies are lacking, but some randomized controlled trials have found that collagen supplements support skin elasticity. To date, the majority of the research done on collagen supplements has been as it relates to joint and skin health. Vitamin C is critical for collagen synthesis, so foods like citrus fruit, strawberries, broccoli, Bell peppers, potatoes, tomatoes, cruciferous vegetables, and avocados are essential to your diet.īecause you lose collagen as you age, many people rely on collagen supplementation as part of an anti-aging beauty regimen. Foods that contain gelatin, such as bone broth, also provide collagen. Chicken skin, pork skin, beef and fish are all excellent food sources of collagen. In food, collagen is naturally found only in the connective tissues of animals. Environmental exposures can also damage collagen fibers, reducing their thickness and strength, leading to wrinkles on the skin’s surface. Additional factors that cause production to drop off more quickly are sun exposure, smoking, excess alcohol intake, lack of sleep, and a sedentary lifestyle. With aging, collagen in the deep layers of the skin changes from a tightly organized network of fibers to a loose, disorganized maze. Though your body naturally makes collagen, the production of it decreases with age. It also keeps our skin from sagging by giving us that plump, smooth, youthful look, as well as thicker hair, healthier nails, and may even promote muscle mass (when combined with resistance training), which is always a help with weight management. Its fiber-like structure is used to make connective tissue strong and resilient, able to withstand stretching. Collagen is the most abundant protein in the body and one of the main building blocks for your bones, skin, hair, muscles, tendons, and ligaments.
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