Foods that build collagen and elastin

Posted October 25, 2017

While the foods that build collagen and elastin are beneficial at any point in life, it becomes particularly important to get enough of these foods after age 50. At that point, your body begins to produce less of them, which can result in loss of elasticity and firmness of skin and facial features.

What is the difference between collagen and elastin?

Elastin is the protein with more resistance in our body, but is found in small amounts in the skin, where its function is to give elasticity. Fiber is thinner than collagen.

Because collagen is the most abundant protein in the body, it makes up the skin, bone, tendons, and vessel walls. The production of both begins to decline around the age of 25 years, gradually decreasing over the years, leaving the skin looking old, without elasticity and firmness.

How to maintain the elastin of the skin?

As with collagen, food plays a very important role in its maintenance. The use of antioxidants helps to reduce the action of free radicals, which cause cell aging.

Foods rich in vitamin C should be part of our menu, as this nutrient participates in the formation of elastin and collagen. Green leafy vegetables and citrus fruits such as cabbage, broccoli, kiwi, lemon, strawberry and acerola are a few options.

Also include vegetable oils, egg yolk, oil and wheat germ to be sources of vitamin E, important for good skin appearance by promoting the production of elastin.

Lysine is an amino acid that the body uses to build collagen. It is an essential amino acid, which means that your body needs it but can not produce it by itself. Instead, it is provided exclusively in our diet. Red meats, cheeses, and nuts are rich in lysine, but they can also be high in fat. If you are over 50 and you are struggling with weight, you should try soy products, which are also rich in lysine but low in fat.

The Linus Pauling Institute of Oregon State University reports that its body needs large amounts of manganese ore to increase the production of collagen and elastin, especially when in wound healing. If you are over 50 and have also had surgery that has left scars, manganese will help your skin heal. Your diet should provide a small amount of manganese - 2.3 milligrams for men and 1.8 milligrams for women. Eat foods like pineapple, nuts, whole grains and green leafy vegetables, which are high in manganese. Unorthodox foods like algae and other sea vegetables are also rich in manganese.

Your body needs copper which is an essential mineral that helps bind collagen and elastin to form strong skin. Copper, like manganese, is found in a wide variety of foods, although it concentrates more on meat from animal organs, shellfish, nuts and seeds. Whole foods, such as breads and pastas, are also rich in this mineral. Copper is found less frequently in fruits and vegetables, but you can get to the recommended daily intake with the addition of nuts and seeds - such as cashews, almonds and sunflower seeds - as well as lentils and mushrooms. Consuming 0.9 milligrams of copper daily is recommended to get a healthy collagen and help elastin production.