You've probably heard about Collagen in advertisements for skin care products, supplements, and foods, but do you really know what Collagen is and what its benefits and properties are? Let's go deeper into the topic.
What is Collagen?
Collagen is a fibrous protein found naturally in our bodies. It represents approximately 30% of all proteins present in human tissues. This substance is essential for the structure, firmness and elasticity of the skin, as well as for the integrity of bones, cartilage, tendons and ligaments.
As we age, collagen production declines, which can lead to the appearance of wrinkles, fine lines, and a loss of skin firmness.
Radiant and Young Skin: Collagen plays a fundamental role in maintaining skin elasticity. By increasing collagen levels, we can reduce the appearance of wrinkles and improve the appearance of skin, resulting in a more youthful and radiant appearance.
Joint Support: Collagen is an important part of the cartilage that lines the joints. Consuming supplements that contain collagen, like Recharge , can help reduce pain and inflammation, as well as improve joint mobility and flexibility.
Strengthening of Hair and Nails: The properties of collagen not only benefit the skin and joints, but also improve the quality of hair and nails. Consuming collagen can help strengthen hair and reduce the brittleness of nails, keeping them healthier.
Promotes Bone Health: Collagen is also essential for bone health. It contributes to bone structure and density, which helps prevent problems such as osteoporosis and maintain strong bones.
- Collagen Type: There are several types of collagen in the human body, but the most common are type I, found in skin, bone, tendons, and connective tissue, and type II, found in cartilage.
- Origin: Collagen can come from different sources, such as bovine, porcine, bird and fish. Collagen supplements are often made from these animal sources. For example, Ganbatte Recharge , is formulated with Verisol Collagen .
- Forms of Consumption: Collagen is available in various forms, such as powders, capsules, gels, and topical creams. The choice of the form of consumption will depend on individual needs and personal preferences.
- Combination with Other Ingredients: Some collagen products are combined with other substances, such as hyaluronic acid, vitamins and minerals, to enhance their effects and improve absorption in the body.
Maintaining a healthy lifestyle that includes a balanced diet, regular exercise and adequate sun protection will also contribute to glowing skin and a body in optimal condition. We can stimulate the production of collagen in our body through a diet rich in specific nutrients. Here is a list of foods that will help you increase collagen levels:
Omega-3-rich fish: Salmon, sardines, tuna, and other fatty fish are excellent sources of omega-3 fatty acids. These essential fatty acids are essential for maintaining skin elasticity and stimulating collagen production.
Citrus Fruits: Oranges, lemons, grapefruits, and other citrus fruits are rich in vitamin C, which is a key nutrient for collagen synthesis in the body. Additionally, vitamin C is a powerful antioxidant that protects the skin from damage caused by free radicals.
Leafy greens: Spinach, kale, Swiss chard, and other leafy greens are excellent sources of antioxidants, such as vitamin E and beta-carotene. These nutrients help protect and strengthen the collagen present in the skin.
Red and purple fruits: Fruits such as strawberries, blueberries, blackberries, and cherries are rich in antioxidants called anthocyanins, which help protect collagen in the skin and keep it young and healthy.
Avocados: Avocados are a source of healthy fats that promote skin hydration and suppleness. They also contain vitamin E, which protects against free radical damage.
Gelatin: Gelatin is a direct source of collagen. You can consume it in the form of natural gelatin, bone broths or collagen supplements.
Nuts and Seeds: Almonds, walnuts, chia and flax seeds are rich in essential nutrients like zinc, copper and manganese, which play a crucial role in collagen formation.
Lean meats: Lean meat, such as chicken and turkey, is a good source of protein that contains amino acids necessary for collagen synthesis in the body.
OTHER NATURAL WAYS TO STIMULATE COLLAGEN PRODUCTION
In addition to taking care of your diet, there are several additional measures that you can implement to promote collagen synthesis naturally.
1. Massage and stimulation therapies: Massages and therapies that promote blood circulation and oxygen flow to the skin can be beneficial in stimulating collagen production. Techniques such as facial massage, jade roller massage, or the use of microneedling devices can improve skin elasticity and promote collagen production.
2. Avoid tobacco and reduce alcohol: Tobacco and excessive alcohol consumption can negatively affect collagen production and contribute to premature aging of the skin. Quitting smoking and reducing alcohol intake can have a positive impact on skin health and collagen production.
3. Collagen Supplements: In addition to getting collagen from food sources like gelatin or bone broth, you can also consider using collagen supplements. These supplements come in various forms, such as powders, capsules , or drinks, and can provide an extra dose of collagen to support skin and joint health.
4. Proper hydration: Staying well hydrated is crucial for skin health and collagen production. Drinking enough water throughout the day helps keep skin hydrated and promotes cell regeneration, which can improve collagen production.
5. Stress reduction: Chronic stress can have a negative impact on skin health and collagen production. Practicing relaxation techniques, such as meditation, yoga, or simply spending time doing activities you enjoy, can help reduce stress levels and promote healthier skin. For this reason, Ganbatte Recharge includes Ashwagandha , a great adaptogen that helps the body adapt and respond better to stress.
6. Antioxidants: Antioxidants are key allies in the fight against damage caused by free radicals that can break down collagen and prematurely age skin. Incorporate antioxidant-rich foods into your diet, such as berries, green tea, turmeric, and broccoli, to protect and maintain the integrity of collagen in the skin.
7. Take care of your cleansing and skin care routines: Using mild cleansing products suitable for your skin type, as well as applying moisturizing creams and sunscreens, are essential habits to keep the skin in good condition and protect the production of collagen.
By adopting these habits into your daily routine, you can naturally promote the production of collagen in your body and enjoy more radiant, elastic and youthful skin for longer.
In short, collagen is an essential protein to maintain young and healthy skin, as well as to strengthen joints, hair and nails. As we age, our collagen levels decline, which can negatively affect our appearance and overall well-being. For this reason, it is important to consider incorporating collagen supplements or foods rich in this protein in our daily diet. Let's take care of our skin from the inside out and enjoy the benefits of collagen in all its glory!
Written by Ana Saiz
Co-Founder of Ganbatte Superfoods