Discover 6 foods rich in collagen to stimulate skin health | Well-being

O collagen, a protein vital to the health of skin, hair, nails and bones, naturally declines with aging, resulting in sagging and wrinkles. However, a healthy diet can help reduce these negative effects, according to Ana Maria Pellegrinidermatologist at Brazilian Society of Dermatology. She highlights that less inflammatory diets can reduce collagen degradation, promoting firmer skin. Find out below:

Orange, a fruit abundant in vitamin C, plays a crucial role in the production of collagen, helping to strengthen the skin and connective tissues. “[A vitamina C] It is an antioxidant substance, that is, an active ingredient that inhibits cell oxidation, reducing the action of local free radicals, and can offer excellent results for all skin types.”explains the dermatologist Tereza Eliza Panizziin an interview with Terra.

Carrots are a vegetable rich in beta-carotene, which gives them their characteristic orange color. If consumed regularly, it helps protect the skin from damage caused by UVA and UVB rays, preventing collagen degradation. Furthermore, this vegetable is a source of antioxidants that fight damage caused by free radicals, reducing signs of aging in the skin.

Eggs are an excellent source of protein, amino acids and B vitamins, essential for cell integrity and collagen synthesis, resulting in firmer, healthier skin. However, the nutritionist Gabriela Marcelinoin an interview with Terra, warns about the importance of consuming them in moderation.

“In general, healthy adults can consume 3 to 4 units per week, alternating with the consumption of other proteins, such as poultry, meat and fish. For those who monitor their cholesterol, they should just be careful not to exceed their total cholesterol for the day.”recommends.

Oilseeds, such as walnuts, almonds and chestnuts, are precious for skin health. They are loaded with essential fatty acids, such as omega 3 and 6, as well as vitamins, minerals and antioxidants, such as vitamin E, zinc and selenium, which stimulate collagen production and protect the skin against damage from free radicals. The nutritionist Daniela Medeiros recommends always opting for natural versions of these foods, avoiding those with salt, crunchy skins or sweet toppings.

Omega 3 fatty acids found in fish such as salmon, sardines and tuna play a fundamental role in the production of collagen in the body and in maintaining skin hydration, reducing dryness and flaking. “Omega 3 fatty acids are important for maintaining a balanced skin inflammatory profile and preventing inflammatory diseases such as dermatitis, psoriasis and acne”explains the nutritionist Marcella Garcezin an interview with Terra.

Oats have nutrients such as cysteine, zinc and copper, which play essential roles in collagen synthesis. “The cereal is also a source of silicon, which protects the integrity of elastin and collagen fibers, preserving the elasticity and flexibility of skin tissues”, adds nutritionist Daniela Medeiros. Furthermore, the food is rich in antioxidants, which protect protein from damage caused by free radicals.