Collagen is an essential constituent of dermis and hypodermis: we find it in our bones and joints. But it happens that he will miss … and that his absence is the result of bad eating habits. Here are five 5 foods to avoid to preserve it.
Collagen, what is it?
Collagen is one of the most abundant proteins in our body. It weaves the structure of our skin, our bones, our tendons, our ligaments and the vessels. It acts as a kind of frame: flexible but firm, capable of resisting stretching, while ensuring the elasticity of the dermis.
“With age, the natural production of collagen decreases, its structure is fragmented, which results in wrinkles, a loss of bone density, articular difficulties. This slowdown is normal, but many food and environmental factors amplify it”, Specifies Julie Boët, nutritionist dietician.
In our daily diet, we find the collagen construction blocks in the form of certain amino acids such as glycine, proline, hydroxyproline, which animal proteins rich in connective tissue (skin, cartilage, bone, consumed with skin or stops, “connective” pieces of poultry or beef).
“In addition, vitamins (C above all), minerals such as zinc, copper, iron, play an essential role in activating the synthesis of collagen or protecting existing fibers. Consuming these elements regularly helps to maintain firmness, flexibility of the skin, the solidity of the bones, the lubrication of the joints. But certain foods, habits or excesses favor destruction or weakening collagen or even hamper its regeneration“warns the expert.
Sugar
Among these foods to avoid, we find … refined sugar. “When it is abundant in food, it generates what researchers call advanced glycation products, which stiffen collagen fibers, make them more brittle, less elastic. We observe, in studies, than repeated peaks of blood sugar, accelerate skin aging. Very refined carbohydrates like white bread, pastries, industrial cereals particularly problematic, because they cause rapid elevations of blood sugar “, Ensures Julie Boët.
Very fried foods
“Fried foods, exposed to high temperatures, also promote the formation of free radicals: burnt oil, oxidized fats amplify this oxidative stress likely to break the existing collagen”, warns the expert.
Alcohol
Excess alcohol, on the other hand, adds a double penalty: “He dehydrates the tissues, reduces the contribution of essential nutrients, increases oxidative stress, and in doing so contributes to the deterioration of collagen fibers”, warns the dietician.
Salt
“Likewise, significant consumption of salt (sodium) as in cold meats, cheese, prepared dishes, aperitif cookies, can worsen the phenomenon of water retention, dry the skin and increase the fragility of cellular structures”warns the nutritionist.
Trans fats and some additives
Other less often mentioned substances also deserve to be taken into account: “Trans fats (present in certain margarines or industrial products), transformed meats loaded with nitrates or conservatives, and even certain food additives which promote chronic inflammation. Long -term inflammation is the enemy of collagen: it activates enzymes (collagenase, metalloprotein) which degrades it”, details the specialist.
What to eat finally to preserve collagen?
Still according to our dietician, there are great food “allies”: fish (with skin), poultry, bone broth, eggs, vegetables rich in vitamin C (peppers, citrus, berries), red fruits, nuts, copper, zinc, leafy vegetables and finally green tea.
“These elements not only help provide raw materials, but also to protect collagen fibers from aggressions (oxidation, glycation, inflammation)”, she confirms.
Collagen: What about supplementation?
Several recent studies show promising effects (better skin hydration, wrinkle reduction or improvement in bone density) when using hydrolyzed collagen peptides at reasonable doses.
“Nevertheless, it is essential to choose high quality products, well dosed, from reliable sources (type marine or certified bovine type), and to verify that they are accompanied by vitamins and minerals essential to its synthesis (vitamin C, zinc, copper)”, warns the nutritionist. “Indeed, the collagen ingested is digested in amino acids, which will be reallocated everywhere in the body, according to needs; it is not going to” deposit “directly in the skin or in the joints in a targeted way, but it helps the body to obtain what it needs if all other health factors (sleep, activity, stress, global food) are favorable”, she concludes.