Everyone wants to get rid of wrinkles. Do you believe that we can free from wrinkles at an older age? Try to join in women over 40’s facebook group. There are many women with no wrinkles in their over 40-year old! We can do various efforts to reach the goal. We can do it by applying the daily treatment and add anti-wrinkle cream or serum. We can also reach it by consuming foods that build collagen and elastin.
Anatomy Of The Skin, The Role of Collagen and Elastin
The skin is made up of three layers
- Epidermis, the outermost layer of the skin and protects our body from the environment. Epidermis thickness varies in different types of skin. It is only 0.05 mm thick on the eyelids and is 1.50 mm thick on the palms and the soles of the feet.
- The Dermis, the second layer of the skin and the thickest of the three-layer ( 1.5 – 4 mm thick ). It contains collagen and elastin, capillaries (tiny blood vessels) and lymph nodes (immune cell depots), nerve endings, sebaceous glands, sweat glands, hair follicles and a relatively small number of muscle cells. Capillaries are important for oxygenating and nourishing the skin, and lymph nodes are essential for protecting it from invading microorganisms. The dermis is comprised of a tight, sturdy mesh of collagen and elastin fibers. Both collagen and elastin are critically important skin proteins: collagen is responsible for the structural support and elastin for skin resilience.
- Hypodermis or subcutaneous layer, the innermost layer of the skin is a fatty layer of subcutaneous tissue consisting of a network of fat and collagen cells. The thickness is depended directly upon the diet, area of the body and the gender of the person. This layer is a storage area comprised of adipocytes, cells dedicated to storing fat.
It is a hard, insoluble and fibrous protein composed of amino acid glycine, proline, hydroxyproline, and arginine ( credit to ) that makes up one-third of the protein in the human body, found in the second layer of the skin (dermis). The molecules are bundled together throughout the dermis. Collagen gives the skin its strength and structure. It plays a role in the replacement of dead skin cells. Collagen is most commonly found in the skin, bones and connective tissues. The word “collagen”, meaning glue is from the Greek “kolla”.
a protein primarily composed of the amino acid glycine, valine, alanine, and proline. As collagen, it is produced by the connective tissue cells called fibroblasts. Elastin keeps our skin firm and tight.
How Is Wrinkle Forming?
- Collagen and elastin production declines with age naturally. As we get older, our skinless firm and less elastic so that this leads to wrinkles.
- Facial expressions can lead to fine lines and wrinkles.
- Smoking accelerates the development of wrinkles because of the reduced blood supply to the skin.
- Exposure to ultraviolet (UV) light. UV light breaks down the collagen and elastin fibers which form connective tissue in the skin. It causes the skin to become weaker and less flexible and leads to forming wrinkles.
- High sugar consumption. Sugar is the wrinkle maker. Inflammation produces enzymes that break down collagen and elastin, resulting in sagging skin and wrinkles. Digested sugar permanently attaches to the collagen in our skin through a process known as glycation.
- Alcohol dehydrates the skin, and dry skin is easier to wrinkle. Choose alcohol-free cosmetics for your daily skin treatment.
What Kinds Of Foods That Build Collagen And Elastin?
1. CARTILAGE AND BONE BROTH
When we eat cartilage – a firm tissue but is softer and much more flexible than bone – and bone broth, we are really eating cooked collagen and elastin. Cartilage is made up of a complex matrix that includes elastin, collagen, and a ground substance of glycosaminoglycans. Bones contain collagen, minerals, amino acids, and other properties. When shimmered slowly for a period of time, these properties are transferred to the broth. Consuming the broth is a powerful way to restore collagen and elastin in our skin and make the wrinkles disappear. Cartilage provides elastin which improves strength and stretches property as in our nose and ear.
2. FISH, SEAFOOD AND LEAN, GRASS-FED MEAT
Omega fatty acids also help to create an ideal environment for collagen production. Fish such as salmon and tuna are excellent sources of omega fatty acids.
Turkey contains a vital skin-friendly protein called carnosine that slows down a cross-linking process in the skin. When a cross-linking process happens, fibers grow into the collagen of the skin making it stiff and inelastic and this is what causes expression lines on our face.
Oyster, squid, lobster, crab, and octopus are kinds of seafood high in copper a mineral that works in conjunction with vitamin C toward the maturation of collagen and the formation of elastin.
3. FRUITS AND VEGETABLES
Oxidation of our skin occurs throughout nature. It is mainly caused by the ultraviolet light of the sun-exposed to our skin creates free radicals at the skin cellular level. Antioxidants reduce oxidative stress by neutralizing free radicals – unstable atoms that have an unpaired electron in their outermost shell, almost like a knife without a sheath. The antioxidants act to sheath the knife, binding with the unstable electron and stopping it from attacking the collagen strand and other cells of the skin’s architecture.
Research from Dr. Ronald Watson at the University of Arizona has found that the antioxidant role of vitamin C in red, yellow and orange foods such as strawberries, rose hips, oranges, sweet potatoes, and lemons build up under the skin creating extra UV protection, help to strengthen the body’s ability to manufacture collagen which can help improve our skin’s vibrancy, stop collagen breakdown in its tracks and utilize the protein effectively, said Torey Armul, MS, RD, LDN, a spokesperson for the Academy of Nutrition and Dietetics ( credit to surcouf.net ).
Orange and yellow fruits and vegetables like cantaloupe or melon, oranges, squash, sweet potato, carrots, and orange bell peppers also contain carotenoid, antioxidant to keep our skin looking youthful. Raspberries and pomegranates contain ellagic acid, an antioxidant that has been found to reduce collagen breakdown in animal studies.
The presence of lycopene in red fruits and vegetables helps to act as antioxidants, which in turn increases collagen existence.
Dark green vegetables packed with an antioxidant called lutein. Add dark green leafy veggies such as spinach, cabbage, and kale to our diet every day will boost skin hydration and elasticity, fighting wrinkles. Kale is rich in copper too.
High copper fruits are guavas, pomegranates, litchis, durian, starfruit, kiwi, avocado, blackberries, grape, green olives.
In a study, old mice that drank the Nicotinamide mononucleotide (NMN) supplemented water actually ate more than the control group and gained less weight. Interestingly, the enhanced water did not affect younger mice. NMN supply diminishes as we age. Stock up on tomatoes, avocados, edamame, broccoli, cucumbers, and cabbage if we want to reverse aging. Avocado also contains copper.
Blue or purple fruits such as prune containing the absolute highest level of antioxidants. Blueberries are a close second.
Dark Chocolate is really good for our skin. In studies in Germany, it was found that after drinking a dark cocoa-packed drink, blood flow to the skin was boosted (meaning it gets higher levels of nutrients and moisture). It also seemed to be more protected against UV damage.
Foods that are rich in sulfur content: green and black olives, fresh cucumbers, and fresh stalks of celery are also important to collagen production. Working in conjunction with the sulfur, vegetables that are rich in Vitamin A: carrots, fresh cantaloupe, and sweet potatoes also aid in keeping collagen levels high.
4. BEAN, NUTS, AND SEEDS
Beans help our body produce a vital anti-aging substance called hyaluronic acid. Eat at least two tablespoons of beans each day.
An element known as genistein in soybean products gives their collagen production qualities, as well as helping to block enzymes that tend to break down and age the skin. Soy products have been developed as substitutes for meat products.
Nuts such as cashews, Hazelnuts, walnuts, pine nuts, pistachio nuts, pecans, almonds, and Brazil nuts contain healthy amounts of omega fatty acid and high in copper. Peanut is Niacin, vitamin E, and omega-6-rich food. Copper work in conjunction with vitamin C toward the maturation of collagen and the formation of elastin. Peanuts are as rich in antioxidants as many fruits.
Flaxseed is a major source of healthy fat omega-3. Skin cells are surrounded by a fatty layer made from this and other fats so, the higher our omega-3 intake the stronger that layer is, and the plumper our skin cells are – which helps disguise lines and wrinkles. Try to have a tablespoon each day.
Researchers have found that spices may help prevent sugar sag ( sagging skin because of high sugar consumption ). These spices are cloves, cinnamon, and black pepper which acted to inhibit protein glycation. Clove is a great antioxidant that shows a high score in ORAC testing. Read more about top powerful antioxidants to protect the body cell here.
6. ALOE VERA
Aloe gel intake significantly improves wrinkles and elasticity in the photoaged human skin, with an increase in collagen production in the photoprotected skin and a decrease in the collagen-degrading MMP-1 gene expression.
We can provide everything our body needs to minimize wrinkles by eating foods that build collagen and elastin and we will soon begin to see a difference in the quality of our skin tone and an improved sense of overall health.
You can find the list of foods to avoid and foods to eat for clear skin in the infographic below: