External supplement is not reliable. How to eat young invincible collagen?

Wen/Li Yuanyuan Nutritionist

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Collagen is a "star" in the fashion and beauty industry. Those women who look forward to the passage of time and eternal youth are willing to spend a lot of money to buy collagen cosmetics or even supplements to supplement, but it may not work.

The human body itself has the function of synthesizing collagen. As long as you eat it properly, it is easy to synthesize collagen. So how to eat to promote the synthesis of collagen?

1、 Pig hoof beauty is probably just a legend

When it comes to food tonics, I have to mention a kind of food that doesn't belong to the public. It's pig hooves. This lovely pig's hoof has been regarded as a beauty god by many friends, making it appear in many high-end tables. In fact, the protein in pig's hooves is far from high-quality protein, which is poorly digested and absorbed. Moreover, there is a lot of fat in the fat pig's hooves. Eating too much can not beautify the skin, but it can also increase fat and affect the body shape. Similarly, there are chicken feet.

2、 Collagen supplements may be a beautiful "lie"

Many people do not believe in the mystery that collagen can be used as a food tonic, and prefer some "special" supplements. In fact, no matter whether it is collagen oral liquid or capsule, most of the proteins that can be eaten are mercilessly decomposed into amino acids by powerful protease when passing through the "stomach" and "intestines". In addition, there are some small molecular peptides. After they are absorbed, whether to synthesize collagen again should be subject to the human body's command, rather than the subjective intention of the beautiful women themselves (it must be first used to synthesize the protein that the human body needs most). Therefore, the expensive collagen supplements may only be a psychological comfort.

3、 The "golden combination" of dietary collagen

It is said that a skillful woman cannot make bricks without straw. The human body needs to synthesize collagen. The key is... Dangdang! High quality protein, vitamin C and iron.

1  High quality protein: lysine and proline produced by high quality protein decomposition are the basic and most indispensable raw materials for collagen synthesis. However, the emphasis here is on high-quality protein, because the degree of protein in food being digested and absorbed by the human body is different. The digestion, absorption and utilization rate of high-quality protein is the highest, and the "cost performance" of eating this protein is the highest. The digestibility and absorption rate of non high-quality protein are much lower, wasting time.

Although it is high-quality protein, its source is not expensive at all, nor is it "narrow". For example, milk, cheese, eggs, livestock and poultry meat, fish, shrimp and seafood, and soy protein are all good sources of high-quality protein. As long as you eat enough every day, you need not worry about the amino acid raw materials for collagen synthesis.

Specifically, 1~2 bags of milk (300~500 grams), 1 egg, 50~75 grams of livestock and poultry meat, 75~100 grams of fish, shrimp and other aquatic products, and a handful of soybeans (30~50 grams of soybeans, black beans or green beans or their products) can be consumed every day. Not only can the soybean absorb rich protein, but also can "give" human soybean isoflavones, lecithin and other bioactive ingredients.

2 Vitamin C: Vitamin C is not the raw material for collagen synthesis, but a powerful "promoter" in the process of collagen synthesis. Fresh vegetables and fruits are almost the only and best source of vitamin C, which is why eating fresh vegetables and fruits can improve your beauty.

Among vegetables, broccoli, cauliflower, kale, mustard, shepherd's purse, Chinese cabbage, rape, tomato, etc., all contain more vitamin C; Hawthorn, fresh jujube, kiwi, papaya, orange and strawberry are common fruits with rich vitamin C. 8~10 fresh dates or 1 medium-sized kiwi fruit can meet people's daily demand for vitamin C. If you eat more green vegetables, vitamin C is not easy to lack. It should be noted that vitamin C is easy to be destroyed when heated for a long time, so it is better to cook vegetables by blanching, quick frying, etc., while a long time of stewing, frying and roasting will lead to a large amount of destruction of vitamin C.

3 Iron: In addition to vitamin C, there is also a "guard" for collagen synthesis - iron. With the efficiency of iron synthesis of collagen, you will get twice the result with half the effort. Without it, it will be difficult. Whether animal red meat, liver and blood tofu are very good sources of iron supplement, so those beautiful women who do not like meat are not only easy to cool their hands and feet, but also often have dry and inelastic skin.

There is a dietary misconception that you can supplement iron by eating spinach, dried dates, and agaric. In fact, most of the iron in vegetable foods is non heme iron, and the absorption rate of this iron by the human body is not high (less than 10%). Animal foods, such as liver (goose liver, duck liver, pig liver, chicken liver, etc.), blood (pig blood, duck blood, etc.

In addition to choosing the right food, there is also a trick to master: vitamin C can just promote the absorption of iron. Although the iron content of plant foods is not high, when eating spinach, agaric and other plant foods, such as vitamin C with the "good partner", it will improve the iron absorption rate.

Therefore, this golden combination can not only improve the absorption rate, but also ensure the synthesis of collagen. It can be called "strong combination", which can achieve more at one stroke and give full play to the effect of collagen synthesis.

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Li Yuanyuan Garden

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National Senior Nutrition Lecturer

Master of Nutrition and Food Hygiene

National Grade II public dietitian