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Collagen is an essential substance for the skin, for a young and beautiful look!

See what foods you can consume to stimulate its production!

Our body produces less collagen as we get older.

It is located beneath the epidermis. It is the basis of tissues that support the structure of the skin and organs.

Sun, free radicals, cigarette smoke or pollution also contribute to lowering its levels.

In order to “repair” the damaged cells, the body always produces collagen. But around the age of 35, the level of this substance and its quality begin to decrease.

There are many collagen creams and products on the market, but they cannot do wonders.

We can also stimulate the collagen production of our body with a healthy lifestyle including certain foods in the diet.

Here are some:

White tea

Researchers have found that white tea protects skin proteins.

In addition, it reduces the activity of enzymes that lead to wrinkles.

Citrus

They are rich in vitamin C and can turn certain amino acids into collagen.

Green vegetables

Spring greens, broccoli, spinach or kale are rich in vitamin C which has antioxidant properties.

Orange vegetables

Carrots and sweet potatoes regenerate the skin because they contain vitamin A.

Red vegetables

Tomatoes, red peppers and red beets contain a natural antioxidant that protects the skin from ultraviolet.

Protein

Egg proteins are rich in collagen. They support the natural production of this substance. Consumption of nuts has the same role.

Soy

Soy contains genistein, a substance that acts as an antioxidant.

Pure fish oil

The skin cells are surrounded by a fatty membrane that protects them. When they are healthy, they are able to support the structure of the skin. The fish is rich in Omega 3, and the benefits of oil consumption are countless for health, especially for internal organs tissues.


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The majority wants to be healthy as they age so as to achieve this goal you must follow a healthy diet and lifestyle.

Nutrient-rich dieting slows ageing and helps to avoid age-related chronic diseases. A diet rich in vegetables, fruits and whole grains is key.

In the following lines, you will discover tips on dieting for women as they age.

Weight control

With age, the body loses muscle mass, slows the rate of burning calories.

As a result, one needs fewer calories to maintain a healthy weight.

Therefore, specialists suggest increasing the intake of low-calorie nutrients, vegetables and fruits and reduce the corresponding foods rich in fat or sugars added.

Fill two-thirds of your dish with vegetables, fruits, whole grains, salads, and one-third or less of low-fat protein sources, such as fish, poultry or net meat.

Be careful to choose vegetables and fruits coloured in rainbow colours:

– dark leafy vegetables (e.g. turnip and spinach);

– orange and green vegetables;

–  tomatoes and other red foods (e.g. sweet peppers and strawberries).

For example, olive oil or canola oil are acceptable because they are rich in monounsaturated fats and have little-saturated fat.

We should avoid foods that contain high saturated fat including animal products (fatty meats and whole-fat dairy products).

In a healthy daily diet, we should include calcium and vitamin D, preventing osteoporosis, a common affection in women.

At 50 and over, you need 1,200 milligrams of calcium.

Good sources include low-fat dairy products, calcium-fortified soy milk, orange juice and fish with edible bones, such as canned salmon or sardines.

Other sources of calcium include dark green vegetables (e.g. rapeseed, broccoli)

If your calcium intake through food is difficult, talk to your doctor whether you need a supplement.

Vitamin D- the sunshine vitamin

One needs vitamin D to absorb calcium.

The vitamin, a unique nutrient, is available only in a few foods (fatty fish, egg yolks and vitamin D-fortified milk).

You can also get it through exposure to the sun.

As one grows older, the skin becomes less efficient in producing it.

Vitamin D plays an important role in regulating calcium and phosphate metabolism for maintenance of metabolic functions and for skeletal health.

Exercise daily

It is not too late to reap the benefits of exercise.

Regular exercise – at any age – protects against a wide range of diseases and affections.

Also, it burns calories, gives energy, relieves stress, improves sleep, strength and balance.

Sports play a role in increasing blood flow to the brain and the growth of new brain cells, keeping the mind awake.

The key to reaping the benefits of physical activity is to stick to it, so you can choose any exercise, taking at least thirty minutes of exercise every day.