Collagen loss is among the inevitable penalties of ageing, prompting many bodily modifications within the pores and skin. Environmental stressors and genetic make-up are principally in charge for wrinkling and sagging of the dermis (pores and skin). Meals additionally carry affect over the looks of pores and skin. Georgi Grogan, Dietary Well being Coach & Founding father of Sixways, spoke to GB Information about which meals carry the best affect over collagen.In accordance with the professional, fish, seeds and nuts are the highest dietary sources for preserving collagen within the pores and skin, whereas different processed meals have the other impact.Magnificence fans can counter collagen loss by tweaking their dietGETTYThe professional famous: “Whereas collagen manufacturing begins to say no from the age of 25, there’s a lot of issues that you simply do to assist assist your physique’s pure collagen manufacturing, in addition to meals to keep away from the decelerate this course of and maintain superb strains at bay.”FishFish is excessive within the mineral selenium, a mineral and antioxidant that performs an important function in DNA synthesis and restore. Marine collagen derived from fish is wealthy in particular amino acids important for physique collagen synthesis.“Fish is taken into account among the finest sources of collagen primarily as a result of it incorporates a sort of collagen referred to as marine collagen,” defined Georgi.“Marine collagen is derived from the pores and skin, scales and bones of fish and is extremely bioavailable, which means it’s simply absorbed and utilised by the physique.“These amino acids play an important function in sustaining pores and skin elasticity, hydration and total pores and skin well being.”Vitamin CLike collagen, the vitamin C current in meals exerts results on the pores and skin which can be laborious to imitate with man-made pores and skin merchandise.It’s notably ample in citrus fruits like oranges, grapefruits and lemons, and helps pores and skin restore by boosting collagen manufacturing.“Incorporating berries into your eating regimen can assist to assist wholesome pores and skin and enhance collagen manufacturing,” defined Georgi.“They’re full of antioxidants and vitamin C which helps to guard collagen from harm whereas supporting its synthesis.”Nuts and seedsIf you’re in search of a method to enhance your breakfast or lunches, nuts and seeds are the proper addition to smoothies, oats and salads.“Almonds and walnuts present zinc, copper and different minerals that assist to help collagen formation, encourage hair progress and assist glowing pores and skin from inside,” famous Georgi.“In addition to meals that profit your pores and skin well being, sure meals can considerably hinder collagen manufacturing within the physique, impacting pores and skin elasticity, joint well being and total tissue restore.”LATEST DEVELOPMENTS Fish helps higher collagen manufacturing within the skinGETTYFoods to avoidConsuming meals which can be excessive in refined sugar can result in glycation, a course of the place sugar molecules harm collagen and elastin fibres.To forestall this from occurring, attempt sticking to meals with pure sugars equivalent to fruit, as an alternative of extremely processed sugar drinks, snacks and desserts.“Whereas there may be quite a lot of dialogue concerning ultra-processed meals and the affect they’ve on our well being, they’re additionally key contributors to superb strains and untimely ageing,” defined Georgi.“Usually excessive in unhealthy fat and sugars, these processed meals promote irritation and speed up the breakdown of collagen. This may result in uninteresting, dry and lack-lustre pores and skin and hair.”Equally, meals excessive in trans fat, generally present in fried and processed meals, promote irritation that interferes with collagen synthesis and accelerates pores and skin ageing.“Extreme alcohol consumption additionally disrupts collagen manufacturing by dehydrating the pores and skin and impairing nutrient absorption essential for collagen formation,” added the professional.“Lastly, inadequate protein consumption, notably missing in important amino acids needed for collagen synthesis, can hinder the physique’s capacity to restore and preserve connective tissues successfully.”