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Busy and full of plans—that is what the average day looks like for many women. To keep it all going, a varied diet with enough protein is certainly not a luxury. Proteins not only provide you with building blocks but also support your energy levels. But it doesn't stop there. One type of protein deserves special attention: collagen. This naturally occurring protein supports the structure, firmness, and elasticity of your skin. And let's be honest, that's what you want, isn't it? Feeling good starts from within, of course, but seeing yourself radiant in the mirror certainly helps.
In this article, you will read exactly what proteins and collagen do.
What are proteins and what do they do?
Proteins are important building blocks for your body. They contribute to the growth and maintenance of muscle mass and support muscle recovery after physical exertion. This makes proteins important for women who exercise frequently or engage in strength training. Additionally, protein helps maintain strong bones. And that is also incredibly important as you get older.
Where can you find protein? You get protein from, for example, meat, fish, dairy, eggs, legumes, nuts, and seeds.
Collagen, what is it and why is it relevant?
Collagen is a naturally occurring protein in your body found primarily in your skin, hair, nails, bones, and connective tissue. Collagen contributes to maintaining the firmness, elasticity, and normal structure of your skin. Unfortunately, collagen production gradually declines after the age of 25 – and this is often visible in your skin first.
Where can you find collagen? To get collagen from your diet, you really need to head into the kitchen and make a delicious bone broth from beef, chicken, or fish. It is also found in chicken with skin, salmon with skin, or homemade jelly (gelatin). Note: smoking, high sugar intake, and excessive alcohol consumption are real collagen destroyers.
Nutrients that support collagen synthesis are the minerals zinc and copper (for enzymatic processes) and sulfur-containing foods, which are found in eggs, onions, and garlic. However, the most important supporting substance is vitamin C, which we are highlighting specifically.
Combine collagen with vitamin C
Without sufficient vitamin C, your body cannot produce properly functioning collagen. Therefore, it is smart to combine collagen-rich foods with vitamin C-rich products.
Where is vitamin C found? Vitamin C (ascorbic acid) can be found in fruits, such as blackcurrants, kiwi, strawberries, mango and, of course, citrus fruits, potatoes, and vegetables such as bell peppers, Brussels sprouts, tomatoes, kale, broccoli, and parsley.
Preparation tip: Vitamin C is sensitive to heat. Eat it raw whenever possible, or choose steaming or briefly stir-frying instead of boiling.
In short… Sufficient protein is essential for maintaining your muscles, bones, and feeling energetic. Collagen plays the leading role for healthy, resilient skin.
Do you want to supplement with protein and/or collagen? Then click here.
