MELHORES ALIMENTOS PARA AUMENTAR O COLÁGENO
Alguns alimentos podem estimular a produção de colágeno e elastina. Todos são alimentos ricos em antioxidantes, ácidos graxos ômega 3 e sais minerais. Vamos ver juntos os melhores alimentos para aumentar o colágeno.
A saúde da pele, tanto do rosto como do corpo, está ligada à presença de colágeno porque esta proteína constitui boa parte da derme, por isso é responsável pela sua compactação. Por isso, quando a pele produz menos colágeno, ela começa a perder tonicidade. Para aumentar o colágeno, não é necessária uma cirurgia cara. Os especialistas concordam que a melhor opção para manter a pele saudável é apenas a nutrição. Antes de listar os melhores alimentos para aumentar o colágeno e estimular sua produção, vamos descobrir sua importância para o bem-estar da sua pele.
O que é colágeno?
O colágeno é uma proteína, a mais abundante no corpo humano, um elemento estrutural da pele, ossos, dentes, membranas, córneas, vasos e tendões. Representa cerca de 30% da massa proteica total do nosso corpo e cerca de 80% de todo o tecido conjuntivo. Em palavras mais simples, podemos dizer que o colágeno é a cola das nossas células. Sem ele, não haveria coesão no corpo humano. Nosso corpo pode produzir essa proteína naturalmente. São as células do tecido conjuntivo, os fibroblastos, que o geram. Com o passar dos anos, porém, ocorre uma redução fisiológica na sua produção.
A produção de colágeno é reduzida fisiologicamente com o passar dos anos. Começa a diminuir a partir dos 25 anos e os primeiros efeitos são notados a partir dos 35 anos com rugas. Com a diminuição do colágeno, a estrutura epitelial torna-se menos forte e consequentemente, a pele fica menos elástica. A pele parece mais fina e o cabelo menos forte. Como você pode repor a quantidade de colágeno que perde ao longo do tempo? Optar por seguir uma alimentação saudável, rica em alimentos que com seus nutrientes estimulam a produção desta proteína fundamental. Quais são os melhores alimentos para aumentar o colágeno? Continue lendo.
Melhores alimentos para aumentar o colágeno
Aqui está uma lista de alimentos ricos em colágeno.
Pimentões vermelhos. A vitamina C é um antioxidante fundamental para a síntese de colágeno. O pimentão vermelho está entre os alimentos ricos em colágeno, que contém uma porcentagem muito elevada: 166mg por 100g de produto cru comestível. Como a vitamina C é termo-sensível, ela é parcialmente dispersa quando o alimento é cozido. Outras boas fontes de vitamina C são kiwis, pimentões amarelos e verdes, groselhas, morangos, laranjas e limões.
Tomates. O licopeno é um ótimo protetor do colágeno e antioxidante presente em grandes quantidades no tomate. Esse nutriente protege o estoque natural de colágeno das agressões da poluição e dos raios ultravioleta e é encontrado em outros vegetais vermelhos, como melancia, beterraba e cereja.
Salmão. O ômega-3 é bom para a saúde do coração e protege a pele das rugas e dos sinais de envelhecimento. Esses ácidos graxos, encontrados naturalmente no salmão, acalmam inflamações e ajudam a prevenir a ruptura das fibras de colágeno causada por agentes externos. Além do salmão, o ômega 3 também é encontrado no abacate, nozes, gérmen de trigo e óleo de linhaça.
Batatas. Eles estão entre os melhores alimentos para aumentar o colágeno porque existem dois nutrientes presentes nas batatas que são amigos do colágeno. Selênio, que estimula a produção de glutationa - um antioxidante muito poderoso -, e vitamina A. A vitamina A ajuda a ter uma pele saudável, pois estimula a produção natural de colágeno e promove o crescimento celular. Além da batata, você pode tomar essa vitamina comendo: cenoura, melão, manga, damasco.
Sementes de girassol. A vitamina E é outro importante antioxidante, que neutraliza a ação dos radicais livres responsáveis pelo envelhecimento celular. As sementes de girassol são ricas em vitamina E: 30 g dessas sementes torradas são suficientes para garantir ao seu corpo 37% da dose diária necessária de vitamina E. Outras fontes de vitamina E que você pode considerar são óleo de gérmen de trigo, amêndoas, avelãs, manteiga de amendoim.
Seguindo uma alimentação saudável e equilibrada, você começará a notar os efeitos também na pele. Gostou deste artigo sobre os melhores alimentos para aumentar o colágeno? Compartilhe com seus amigos!
Quer saber mais sobre alimentação saudável? Entre em contato com nossos nutricionistas experientes .
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