
CELE MAI BUNE ALIMENTE PENTRU STIMULAREA PRODUCȚIEI DE COLAGEN
Unele alimente pot stimula producția de colagen și elastină. Toate sunt alimente bogate în antioxidanți, acizi grași omega 3 și săruri minerale. Să vedem împreună cele mai bune alimente pentru stimularea colagenului.
Sănătatea pielii tale, atât a feței cât și a corpului, este legată de prezența colagenului, deoarece această proteină constituie o bună parte din derm, fiind responsabilă de fermitatea acesteia. De aceea, atunci când pielea produce mai puțin colagen, începe să-și piardă tonusul. Pentru a crește colagenul, nu este nevoie de intervenții chirurgicale costisitoare. Experții sunt de acord că cea mai bună opțiune pentru a menține pielea sănătoasă este alimentația. Înainte de a enumera cele mai bune alimente pentru stimularea colagenului și a producției sale, să descoperim importanța acestuia pentru bunăstarea pielii.
Ce este colagenul?
Colagenul este o proteină, cea mai abundentă din corpul uman, un element structural al pielii, oaselor, dinților, membranelor, corneei, vaselor și tendoanelor. Reprezintă aproximativ 30% din masa totală de proteine a corpului nostru și aproximativ 80% din întregul țesut conjunctiv. Mai simplu spus, putem spune că colagenul este lipiciul celulelor noastre. Fără el, nu ar exista coeziune în corpul uman. Organismul nostru poate produce această proteină în mod natural. Celulele țesutului conjunctiv, fibroblastele, sunt cele care o generează. Odată cu trecerea anilor, însă, se produce o reducere fiziologică a producției sale.
Producția de colagen este redusă fiziologic odată cu trecerea anilor. Începe să scadă de la vârsta de 25 de ani, iar primele efecte se observă după 35 de ani, odată cu apariția ridurilor. Odată cu scăderea colagenului, structura epitelială devine mai puțin rezistentă și, în consecință, pielea devine mai puțin elastică. Pielea pare mai subțire, iar părul mai fragil. Cum poți suplimenta cantitatea de colagen pierdută în timp? Alegând să urmezi o dietă sănătoasă, bogată în alimente care, prin nutrienții lor, stimulează producția acestei proteine fundamentale. Care sunt cele mai bune alimente pentru stimularea colagenului? Continuă să citești.
Cele mai bune alimente pentru stimularea colagenului
Iată o listă cu alimente bogate în colagen.
Ardeii roșii. Vitamina C este un antioxidant esențial pentru sinteza colagenului. Ardeii roșii se numără printre alimentele bogate în colagen, conținând un procent foarte ridicat: 166mg la 100g de produs crud comestibil. Deoarece vitamina C este termosensibilă, o parte se pierde la gătit. Alte surse bune de vitamina C sunt kiwi, ardeii galbeni și verzi, coacăzele, căpșunile, portocalele și lămâile.
Roșiile. Licopenul este un protector excelent al colagenului și un antioxidant prezent în cantități mari în roșii. Acest nutrient protejează rezervele naturale de colagen de agresiunea poluării și a razelor ultraviolete și se regăsește și în alte legume roșii, precum pepenele roșu, sfecla și cireșele.
Somonul. Omega-3 este benefic pentru sănătatea inimii și protejează pielea de riduri și semnele îmbătrânirii. Acizii grași Omega-3, prezenți în mod natural în somon, calmează inflamațiile și ajută la prevenirea ruperii fibrelor de colagen cauzate de factori externi. Pe lângă somon, omega 3 se găsește și în avocado, nuci, germeni de grâu și ulei de in.
Cartofii. Se numără printre cele mai bune alimente pentru stimularea colagenului, deoarece în cartofi există doi nutrienți prieteni ai colagenului. Seleniul, care stimulează producția de glutation – un antioxidant foarte puternic –, și vitamina A. Vitamina A te ajută să ai o piele sănătoasă, deoarece stimulează producția naturală de colagen și promovează creșterea celulară. Pe lângă cartofi, poți obține această vitamină consumând: morcovi, pepene galben, mango, caise.
Sâmburi de floarea-soarelui. Vitamina E este un alt antioxidant important, care contracarează acțiunea radicalilor liberi responsabili de îmbătrânirea celulară. Sâmburii de floarea-soarelui sunt bogați în vitamina E: 30 g de semințe prăjite sunt suficiente pentru a asigura organismului 37% din doza zilnică necesară de vitamina E. Alte surse de vitamina E pe care le puteți lua în considerare sunt uleiul de germeni de grâu, migdalele, alunele de pădure, untul de arahide.
Urmând o dietă sănătoasă și echilibrată, vei începe să observi efectele și asupra pielii tale. Ți-a plăcut acest articol despre cele mai bune alimente pentru stimularea colagenului? Împarte-l cu prietenii tăi!
Vrei să afli mai multe despre alimentația sănătoasă? Ia legătura cu nutriționiștii noștri specializați.
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