Food is at the heart of our health. This is why it is important to ensure that all the essential elements are provided to the body to enable it to function well on a daily basis and in the long term. Among the nutrients that are important to provide to the body, we find collagen.
What you must remember :
- Collagen is the most abundant protein in the human body
- Collagen is present in many tissues (skin, bones, tendons, muscles)
- Food sources and dietary 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 means above all preserving your overall well-being while fighting against the appearance of the first signs of aging. Through daily hydration and care 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 which weaken over time. Just like hyaluronic acid , it is found in the body.
To counter 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 others.
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 firmness and elasticity of the skin
- Allows a reduction in joint pain thanks to the fixation of calcium on the bones
- Strengthens joints and prevents osteoarthritis
- Strengthens hair tissue and reduces hair loss
Collagen has a toning action while hyaluronic acid helps smooth and hydrate. 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.
Conversely, the action of collagen from foods or food supplements is much more lasting because it is assimilated at the intestinal level following the digestion of the products and is therefore immediately found in the blood circulation.
Foods, in addition to containing collagen for some, help to support and boost collagen production thanks to the action of certain nutrients.
Here are some examples of these nutrients:
- Vitamins A : offal (liver) and foods rich in beta-carotene: carrot, sweet potato, pumpkin, aromatic herbs, spinach, squash, etc.
- Vitamin C : citrus fruits, acerola, pepper, red fruits
- Vitamin E : walnuts, hazelnuts, pine nuts, avocado, mango, olive oil, walnuts
- Amino acids constituting proteins and therefore collagen: meat, fish, dairy products, eggs
- Zinc : seafood, red meat, whole grains, cheese, nuts
The best foods rich in collagen good for the skin
In small quantities, collagen is found in certain fruits such as red fruits, kiwi and avocado .
However, since collagen is mainly of animal origin, it is mainly found in animal products such as bones, cartilage, bones, etc.
Marine collagen from fish waste is more effective than bovine collagen. In fact, it is better assimilated 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 certain components or organs contain large amounts of collagen.
To extract this collagen present in bones, it is possible to prepare bone broth
Bone broth recipe:
Ingredients :
Preparation :
The ideal is to make this recipe on the weekend to have time to let the preparation simmer as much as possible.
The benefits of this recipe in addition to its collagen content:
- Bones contain calcium and magnesium
- The marrow contains vitamin A, K , Zinc and Selenium
- Vegetables contain various vitamins and minerals
This entire cocktail of micronutrients will help strengthen the effects of collagen and stimulate its synthesis.
#2 - Salmon and/or fish skins and carcasses
As with bones and carcasses of meat and poultry, fish are foods very rich in collagen and good for the skin. They can also be prepared in broth.
Salmon, for its part, contains omega-3 and zinc essential for the synthesis of collagen.
#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, particularly, in egg yolk.
One dose of protein per meal is equivalent to 2 to 3 eggs. It is also preferable to consume the yolk raw and therefore to favor their consumption in the form of fried eggs, boiled eggs, soft-boiled or poached eggs.
And what about food supplements rich in collagen in all this?
At DIJO, we are committed to supporting you in your well-being care routines. This is why we developed Prébio Beauty , a product based on flavonoids with a prebiotic effect which help to improve the health and appearance of the skin.
Indeed, if our intestinal flora is unbalanced, this can influence not only our digestion, but also the beauty of our skin. Our Prébio beauty was therefore designed with the aim of combining improvement of your flora and a boost and radiance for your skin.
Likewise, certain detox products such as our Liver Detox and our Detox Potion will help support the detoxification functions of our emunctory organs. This will help limit the overload of these organs due to our current lifestyles.
These products are to be taken as part of a healthy lifestyle and cannot replace a varied and balanced diet. It is recommended to respect the indicated daily dose and to keep it out of the reach of young children.
