woman with healthy skin

BEDSTE FØDEVARER TIL AT BOOST COLLAGEN

Nogle fødevarer kan stimulere produktionen af ​​kollagen og elastin. De er alle fødevarer rige på antioxidanter, omega 3 fedtsyrer og mineralsalte. Lad os sammen se de bedste fødevarer til at booste kollagen.

Sundheden af ​​din hud, både ansigt og krop er forbundet med tilstedeværelsen af ​​kollagen, fordi dette protein udgør en god del af dermis, så det er ansvarligt for dets kompakthed. Det er derfor, når huden producerer mindre kollagen, begynder den at miste tone. For at øge kollagen er dyr kirurgi ikke nødvendig. Eksperter er enige om, at den bedste mulighed for at holde din hud sund bare er ernæring. Før du nævner de bedste fødevarer til at booste kollagen og stimulere dets produktion, lad os opdage dets betydning for din huds velvære.

old woman and skin

Hvad er kollagen?

Kollagen er et protein, det mest udbredte i den menneskelige krop, et strukturelt element i hud, knogler, tænder, membraner, hornhinder, kar og sener. Det repræsenterer omkring 30 % af den samlede proteinmasse i vores krop og omkring 80 % af hele bindevævet. Med enklere ord kan vi sige, at kollagen er limen i vores celler. Uden den ville der ikke være nogen sammenhæng i den menneskelige krop. Vores krop kan producere dette protein naturligt. Det er cellerne i bindevævet, fibroblaster, der genererer det. I årenes løb er der dog en fysiologisk reduktion i dens produktion.

Produktionen af ​​kollagen er fysiologisk reduceret over årene. Det begynder at aftage fra 25 år og de første virkninger bemærkes efter de 35 år med rynker. Med faldet af kollagen bliver epitelstrukturen mindre stærk, og som følge heraf bliver huden mindre elastisk. Huden ser tyndere ud, og håret er mindre stærkt. Hvordan kan du genopbygge mængden af ​​kollagen, du mister over tid? At vælge at følge en sund kost, rig på fødevarer, der med deres næringsstoffer stimulerer produktionen af ​​dette grundlæggende protein. Hvad er de bedste fødevarer til at booste kollagen? Fortsæt med at læse.

Bedste fødevarer til at booste kollagen

Her en liste over kollagenrige fødevarer.

Røde peberfrugter. C-vitamin er en grundlæggende antioxidant til syntesen af ​​kollagen. Rød peber er blandt kollagenrige fødevarer, som indeholder en meget høj procentdel: 166 mg pr. 100 g spiseligt råprodukt. Fordi C-vitamin er termofølsomt, spredes det delvist, når maden tilberedes. Andre gode kilder til C-vitamin er kiwi, gul og grøn peberfrugt, ribs, jordbær, appelsiner og citroner.

red peppers

Tomater. Lycopen er en fantastisk beskytter af kollagen og en antioxidant, der findes i store mængder i tomater. Dette næringsstof beskytter det naturlige lager af kollagen mod aggression fra forurening og ultraviolette stråler, og det findes i andre røde grøntsager, såsom vandmelon, rødbeder og kirsebær.

Laks. Omega-3 er godt for dit hjertes sundhed og beskytter din hud mod rynker og ældningstegn. Disse fedtsyrer, der naturligt findes i laks, dulmer betændelser og hjælper med at forhindre brud på kollagenfibre forårsaget af eksterne agenser. Ud over laks findes omega 3 også i avocado, valnødder, hvedekim og hørfrøolie.

Kartofler. De er blandt de bedste fødevarer til at booste kollagen, fordi der er to næringsstoffer til stede i kartofler, som er kollagenvenner. Selen, som stimulerer produktionen af ​​glutathion - en meget kraftig antioxidant - og vitamin A. Vitamin A hjælper dig med at få en sund hud, da det stimulerer den naturlige produktion af kollagen og fremmer cellevækst. Udover kartofler kan du tage dette vitamin ved at spise: gulerødder, melon, mango, abrikoser.

potatoes

Solsikkefrø. E-vitamin er en anden vigtig antioxidant, som modvirker virkningen af ​​frie radikaler, der er ansvarlige for cellulær aldring. Solsikkefrø er rige på E-vitamin: 30 g af disse ristede frø er nok til at sikre din krop 37 % af den daglige nødvendige dosis E-vitamin. Andre kilder til E-vitamin, som du kan overveje, er hvedekimolie, mandler, hasselnødder, jordnøddesmør.

Efter en sund og afbalanceret kost vil du begynde at mærke virkningerne også på din hud. Kunne du lide denne artikel om de bedste fødevarer til at booste kollagen? Del det med dine venner!

Vil du lære mere om sund kost? Kom i kontakt med vores kyndige ernæringseksperter .

 


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  • Joaquim Rubió

    I’m surprised that sardine, anchovy, mackerel and herrings are not suggested as a good source of omega-3.


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