Avoid collagen deficiency in old age
A lack of collagen can trigger wrinkles, joint pain, osteoarthritis and even gastrointestinal problems. The medic Dr. Elizabeth Bradley of the Cleveland Clinic in the United States explains which foods improve collagen production.
Collagen is in muscles, ligaments, tendons, Bone, Organs, blood vessels, High, intestinal mucosa and other connective tissues and forms the most abundant protein in the body.
Production of collagen in the body
The body produces collagen throughout life. However, the body’s production usually declines with age, leading to Foldless flexible tendons and ligaments and weakening muscles.
In addition, the cartilage wears out due to the lack of collagen and thinning of the mucous membrane in the digestive tract will Gastrointestinal problems favoured, explains the expert.
Proper nutrition can help
„Age aside, the main reason people don’t have enough collagen is poor diet” emphasizes Dr. Bradley in one press release. She adds that the body can only make collagen if it has the diet to do it necessary items receives.
So you can improve your collagen production by eating the right foods. According to the expert, foods that are rich in proteins, vitamins and minerals are.
Amino acids and vitamin C required
When producing collagen, the body combines amino acids. These can Dr. According to Bradley, especially well by consuming protein rich foods such as beef, chicken, fish, beans, eggs and dairy products.
Also used to produce collagen Vitamin C needed. This can over fruit and vegetables such as citrus, red and green Paprika, tomatoes and dark green leafy vegetables can be ingested, according to the doctor.
Zinc and copper for collagen production
In addition, the body needs the minerals zinc and copperto produce collagen. According to the expert, zinc and copper can be absorbed particularly well via meat, shellfish, nutswhole grains and beans be included.
Should You Take Collagen Supplements?
„However, as you age, your body may not absorb nutrients as well or synthesize them as efficiently“, explained Dr. Bradley. Therefore, it may make sense to ensure that the body has sufficient components available that it needs for the formation of collagen.
This can be done through a change in diet or the taking dietary supplements happen. However, if you design your diet to include enough nutrients for collagen formation, it’s unlikely you’ll need to take supplements, emphasizes Dr. bradley
If you think that dietary supplements are appropriate, you should first examine medically and get advice, adds the expert.
Skin creams with collagen
Various skin care products also rely on collagen, whereby synthetic collagen is applied using a cream and forms a film-like layer on the skin that prevents the loss of humidity reduce and before environmental influences should protect.
according to dr However, Bradley’s collagen skin cream is not as effective at protecting the skin as a healthy diet and protecting the skin from excess sun exposure and sunburnwhich is very important, especially at a young age.
Bone broth for collagen production
In addition, Dr. Bradley a special tip for promoting the body’s own collagen production: bone broth made from beef, chicken or fish bones. This can be used to prepare various dishes and can be bought in stores as ready-made bone broth or you can make your own.
The expert advises Bio-Productthen “You don’t want residues of pesticides, Antibiotics and other contaminants in your broth.”(as)
Author and source information
This text corresponds to the requirements of medical specialist literature, medical guidelines and current studies and has been checked by medical professionals.
Sources:
- Cleveland Clinic: The Best Collagen-Rich Foods (published 10/20/2023), Cleveland Clinic
- Franchesca D. Choi, Calvin T. Sung, Margit L.W. Juhasz, Natasha Atanaskova Mesinkovsk: Oral Collagen Supplementation: A Systematic Review of Dermatological Applications; in: Journal of Drugs in Dermatology (veröffentlicht Januar 2018), Journal of Drugs in Dermatology
Important NOTE:
This article contains general advice only and should not be used for self-diagnosis or treatment. He can not substitute a visit at the doctor.