Food Contains Collagen

Collagen is an important protein found in the connective tissue, cartilage, tendons, blood, bones, and skin of our bodies. In order to maintain collagen production in the body, let’s consume the following foods containing collagen.

Collagen functions to maintain skin elasticity, form structures in joints and tendons, protect organs in the body, to unite body parts such as bones and muscles.

Unfortunately, as we get older, the body’s ability to produce collagen will decrease. If it’s like that, the skin becomes loose, lines and wrinkles appear, and cartilage in the joints becomes weaker.

Healthy Foods for Collagen Production

If you want to have smooth, soft, firm, supple, and youthful-looking skin, multiply to eat healthy foods. Especially, foods that contain vitamin C, vitamin A, anthocyanins, proteins, zinc, copper, and alpha-hydroxy acids. Various foods with these contents are believed to be able to increase collagen production in the body.

  • Vitamin A
    Vitamin A is a type of antioxidant that can stimulate collagen production and counteract the adverse effects of UV light exposure. You can get Vitamin A by consuming tomatoes, carrots, green leafy vegetables, mangoes, dairy products, fish, shrimp, beef liver, cod liver oil, and eggs.
  • Vitamin C
    Just like vitamin A, vitamin C is also able to stimulate collagen production in the body and protect the body from free radicals. In addition, vitamin C can also prevent dry skin, and help slow the signs of aging and wrinkles. This vitamin can be found in oranges, strawberries, papaya, longan, broccoli, and green leafy vegetables.
  • Anthocyanin
    In addition to the two vitamins above, antosiain substances are also known to increase collagen production. Anthocyanin itself is a color pigment found in fruits and vegetables. Foods that contain anthocyanins include grapes, pomegranates, berries, tomatoes, and kidney beans.
  • Protein
    The body changes the intake of protein we eat into amino acids. These amino acids are then used to form body tissue and collagen. Protein is obtained by consuming seafood, meat, milk, cheese, yogurt, eggs, soybeans, and fish.
  • Alpha hydroxy acids (AHAs)
    Alpha-hydroxy acids are a group of natural acids found in food. AHAs can help increase collagen production by destroying old collagen fibers and making new ones. AHAs can be found in oranges, apples, grapes, sugar cane, tomatoes, and lemons.
  • Mineral
    Mineral substances such as selenium, zinc, and copper have important functions in collagen production. This substance also functions as an antidote to free radicals that can damage the skin, help the skin fight bacteria, and produce collagen.

Collagen Enhancing Supplements

If the intake of collagen from various foods above is not enough to meet the daily needs of collagen, we can take collagen supplements. Of course, by asking the doctor for advice first.

Not only to meet the daily needs of collagen, the supplement is also thought to provide other health benefits for the body, such as:

  • Reducing inflammation and joint pain in people with joint disorders.
  • Inhibits bone loss and loss.
  • Maintain heart health and reduce the risk of heart disease.

Come on, maintain the body’s collagen production from now on by consuming foods that contain collagen so that the skin, bones, muscles, and joints can function better.

Healthy Diet Menu for Breakfast, Lunch and Evening

Healthy diet menu is a list of balanced nutritious foods with levels that are adjusted by the body’s needs every day. This menu is not only specifically for those who want to manage the body, but for all those who want to live a healthy life.

To get the maximum benefit, your healthy diet should contain a variety of essential nutrients that the body really needs. Essential nutrients are nutrients that cannot be produced by the body, so it must be fulfilled by consuming foods that contain these nutrients.

Essential nutrients that must be present in a healthy diet are divided into two categories, namely macronutrients and micronutrients. Macronutrients are nutrients that the body needs in large quantities to provide energy for the body. Macronutrients consist of carbohydrates, protein, and fat. While micronutrients are nutrients that support the body’s performance, and are consumed only in small amounts. Which includes micronutrients are vitamins and minerals.

The Importance of Necessary Nutrition in a Healthy Diet Menu

Every day, the body needs to be given an intake consisting of carbohydrates, proteins, fats, various vitamins and minerals, and water to support its performance.

Why are these substances so important for the body? Here is the explanation:

  • Carbohydrate
    The body’s main energy source comes from carbohydrates. The brain can also work optimally if it gets enough of this intake. Examples of good carbohydrates are foods made from whole grains, vegetables, fruits, and nuts. Carbohydrates that you must limit their consumption include white rice, packaged fruit drinks, soft drinks, potato chips, sweets, and sweet cakes.
  • Protein
    This substance is a source of energy for the body. Adequate protein intake is very important for the growth of body tissues, helps maintain body health, and helps the body heal itself. Protein can be found in eggs, fish, meat, soybeans, poultry, cheese, and nuts.
  • Fat
    You might avoid if there are foods that contain fat. However, fatty foods do not always have to be avoided. The body also needs fat intake to maintain cell structure and help body tissues function properly, maintain the immune system, and help the body absorb vitamins.

Even so, you must know the limits in eating fatty foods so as not to cause weight gain, and not increase the risk of heart disease and other health problems. Choose good fatty foods, such as fish, lean poultry meat, oils from vegetables (olive oil). Limit fatty foods like pizza, burgers, sausages and fast food, because they are high in saturated fat.

  • Vitamins and minerals
    Both of these substances can help the body’s organs carry out their functions. Vitamins needed by the body are vitamins A, B, C, D, E, and K. While minerals the body needs, include calcium, iron, potassium, zinc, and selenium.
  • Water
    Liquids do not have nutrients, but water can hydrate the body. About half of your body’s composition consists of water. Apart from drinking water, you can get liquids from foods such as fruits and vegetables.

All of the above ingredients you can get if you run a healthy diet.

Don’t Forget to Meet Your Daily Calorie Needs

In addition to paying attention to the nutritional value, foods that must be in the healthy diet should also be adjusted to your daily calorie needs. Each individual has different calorie needs. However, the average adult needs 2000 calories per day. Consult a nutritionist so that you can find out the number of calories that suits your body condition, including age, gender, daily physical activity, metabolism, height and weight, and certain health conditions.

Eating based on calorie needs is very important, especially for those of you who want to lose or maintain weight. Calories can make the body energized. However, consuming more calories than the body needs can make it accumulate in the body and stored as fat.

Example of a 2000 Calorie Healthy Diet Menu

Here is a 2000 calorie healthy diet menu that you can apply for breakfast, lunch, and dinner. Even though it’s called a healthy diet, your tongue can still be spoiled by this food variation.

  • Breakfast
    You can fill your stomach by eating a bowl of cereal with a sprinkling of raisins and fat-free milk. After that, one small banana and one whole grain bread with spread margarine and jam you can eat.

Other healthy breakfast choices are oatmeal mixed with raisins and cooked with margarine. For drinks, you can drink orange juice (250 ml) and non-fat milk (120 ml).

  • Lunch
    You can make sandwiches consisting of bread made from whole grains, chicken, lettuce, sauteed mushrooms, and mustard sauce. End your lunch with 200 gram boiled potatoes.
  • Dinner
    Capcay tofu with vegetables and paprika, a bowl of brown rice and one cup of iced lemon tea about 250 ml.

Another dinner variation that you can try is 140 grams of grilled salmon sprinkled with celery leaves, onions, and bread crumbs. Serve with rice, 125 grams of steamed broccoli, and almonds. End the dinner with nonfat milk (250 ml).

  • Snack
    Examples of snacks that you can consume every day consist of 250 grams of low-fat yogurt mixed with fruit.

Maybe there are times when you get bored with healthy foods and want to eat foods with high levels of fat and calories, like fast food. You can consume it on certain days, for example every Sunday. However, the next day, you must eat foods that are low in calories to avoid calorie buildup in the body. Applying a healthy diet will be more helpful if you exercise regularly, at least 30 minutes per day, in order to maintain physical fitness.