Boost Your Collagen: Tips To Reduce Wrinkles And Joint Pain

 

Are wrinkles increasing in your skin or are you feeling pain in the joints? The reason for this may be a lack of collagen. Collagen is an essential protein in our body, which gives strength and flexibility to the skin, bones and joints. With ageing, its quantity starts decreasing, due to which the skin becomes loose and the joints start getting weak. However, with the right diet and some important measures, you can overcome the deficiency of collagen. Know the ways to increase collagen, benefits and important tips, which will keep you young and fit for a long time.

What Is collagen?

Collagen is made up of amino acids, which mainly contain proline, glycine and hydroxyproline. The body also needs vitamin C, zinc, copper and manganese to make it. If we talk about its function, it helps in creating new skin cells. It helps in removing dead skin cells, giving flexibility and strength to the skin, strengthening joints and bones, preventing blood clotting and protecting internal organs.

Types Of Collagen

According to Clevelandclinic, 28 types of collagen have been identified so far, of which the main five types are these: The first type, which makes up 90% of the collagen in the body, provides structure to the skin, bones, tendons and ligaments. The second type is found in elastic cartilage, which keeps the joints strong. The third type is found in muscles, arteries and organs, while the fourth type is present in the layers of the skin. The fifth type is found in the cornea of the eyes, hair, some layers of skin and the tissues of the placenta.

Decrease In collagen With Age

As age increases, collagen production in the body starts decreasing. In women, collagen production decreases rapidly after menopause. Its level decreases significantly after the age of 60.

Symptoms Of Collagen Deficiency

• Wrinkles Looseness and dryness in the skin
• Hollowness around the eyes and face
• Muscle weakness and pain
• Joint pain and stiffness
• Digestive system problems
• Obstruction in blood flow

Habits That Damage Collagen

• Smoking reduces collagen production and the skin starts looking old quickly.
• Excessive sugar and processed carbs make collagen weak and brittle.
• Sun rays slow down collagen production, which increases wrinkles.
• Autoimmune diseases, such as lupus, rheumatoid arthritis, damage collagen.

How To Overcome Collagen Deficiency?

Collagen, directly ingested, is not absorbed, but if the nutrients that produce collagen are included in the diet, it can have a positive effect.

Vitamin C: Orange, strawberry, capsicum, broccoli etc.

Proline: Mushroom, cabbage, peanuts, egg white, meat etc.

Glycine: Red meat, chicken, turkey, peanuts, granola etc.

Copper: Oysters, walnuts, green leafy vegetables, dark chocolate etc.

Zinc: Red meat, pulses, nuts, green vegetables, milk products etc.

Are collagen supplements Beneficial?

Some studies have found the possibility of improving skin moisture and elasticity and relieving joint pain with collagen supplements. However, it cannot be controlled where the body will use it.

Other Ways To Increase Collagen

• Apply sunscreen every day.
• Avoid smoking and eating too much sweets.
• Eat a balanced diet, which contains proteins, vitamins and minerals.
• Do yoga and exercise, which increases blood circulation.

Did You Know This Humble Green Dal 'Eats Human Flesh'?

 

Is there really a dal that eats human flesh? This intriguing question, once posed in an Indian Administrative Service (IAS) interview, might sound alarming. However, this dal is also renowned for its exceptional nutritional value and digestibility, making it a staple for people of all ages, from children to patients. So how can a dal be both nutritious and a flesh-eater?

The dal in question is none other than the familiar green moong dal, a pantry staple in many households and a treasure trove of nutrients. The secret lies in its unique composition. Green moong dal contains special proteins called ‘proteolytic enzymes’, which play a crucial role in digestion. These enzymes act as scavengers, removing impurities and ‘dirty flesh’ from our bodies.

Before you swear off moong dal, it’s important to understand that the phrase ‘eats human flesh’ is a metaphor. It doesn’t literally consume flesh. Instead, it refers to moong dal’s remarkable ability to eliminate toxins, waste products, and excess fat accumulated in the body. This makes it a valuable ally for weight management, blood pressure control, and overall digestive health.

A Vegetarian’s Delight: The Power Of Plant Protein

For those following a vegetarian diet, moong dal is a godsend. Its rich protein content makes it an excellent substitute for animal-based protein sources.

The high fibre content in green moong dal promotes a feeling of fullness, reducing overeating and aiding in weight management. Its potassium and magnesium content helps regulate blood pressure, making it an ideal food for people of all ages.

Moong Dal: A Journey Through Time

Cultivated in India for millennia, moong dal boasts a rich history. Believed to have originated in present-day Karnataka around 4,000 years ago, its mention in ancient Ayurvedic and Buddhist texts highlights its longstanding significance in Indian culture. The cultivation of moong dal eventually spread to Southeast Asia and China, cementing its place as a staple ingredient in various cuisines.

Rajasthan, particularly Nagaur district, stands out as a leading producer of moong dal in India. This region alone contributes to a significant portion of Rajasthan’s total moong production. The sandy soil and minimal water requirements make it an ideal crop for this region.

In conclusion, the ‘flesh-eating’ nature of moong dal is a testament to its powerful cleansing properties. This easily digestible, nutrient-rich dal is a true superfood, deserving a prominent place in a healthy and balanced diet.

Holistic Approaches to Healthy Skin with Nutrition Fact

 

Nutrition is important for health. An unhealthy diet can damage your metabolism, cause weight gain, and even damage organs, such as your heart and liver.

What you eat also affects another organ — your skin.

As scientists learn more about diet and the body, it’s increasingly clear that what you eat can significantly affect the health and aging of your skin.

This article takes a look at 12 of the best foods for keeping your skin healthy.

Fatty fish

Fatty fish, such as salmon, mackerel, and herring, are excellent foods for healthy skin. They’re rich sources of omega-3 fatty acids, which are important for maintaining skin health.

Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturized. In fact, an omega-3 fatty acid deficiency can cause dry skin.

The omega-3 fats in fish reduce inflammation, which can cause redness and acne. They can even make your skin less sensitiveTrusted Source to the sun’s harmful UV rays.

Some studies Trusted Source show that fish oil supplements may help fight inflammatory and autoimmune conditions affecting your skin, such as psoriasis and lupus.

Fatty fish is also a source of vitamin E, one of the most important antioxidants for your skin. Getting enough vitamin E is essential for helping protect your skin against damage from free radicals and inflammation.

Avocados

Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin.

A 2022 pilot study
Trusted Source involved healthy women consuming one avocado daily for 8 weeks. The researchers found that daily avocado consumption may may lead to enhanced elasticity and firmness of facial skin.

Avocados are also a good source of vitamin E, which is an important antioxidant that helps protect your skin from oxidative damage. Most Americans don’t get enough vitamin E through their diet.

Vitamin C is also essential for healthy skin. Your skin needs it to create collagen, which is the main structural protein that keeps your skin strong and healthy.

Vitamin C is also an antioxidant that helps protect your skin from oxidative damage caused by the sun and the environment, which can lead to signs of aging.

Walnuts

Walnuts have many characteristics that make them an excellent food for healthy skin.

They’re a good source of essential fatty acids, which are fats that your body cannot make itself.

ALA, omega-3 fats, magnesium, and the amino acid argentine — all of which are found in walnuts — may also decrease inflammation Trusted Source in your body, including your skin.

Sunflower seeds

In general, nuts and seeds are good sources of skin-boosting nutrients.

Sunflower seeds are an excellent example. They contain high levels of both monounsaturated and
omega-6 fats, and may help reduce inflammation and cholesterol levels.

Sweet potatoes

Beta carotene is a nutrient found in plants. It functions as provitamin A, which means it can be converted into vitamin A in your body.

Beta carotene is found in oranges and vegetables such as carrots, spinach, and sweet potatoes.

Sweet potatoes are an excellent source — one 1/2-cup (100-gram) serving of baked sweet potato contains enough beta carotene to provide more than six times the DV of vitamin A.

Carotenoids like beta carotene help keep your skin healthy by acting as a natural sunblock. When consumed, this antioxidant is incorporated into your skin and helps protect your skin cells from sun exposure. This may help prevent sunburn, cell death, and dry, wrinkled skin.

Red or yellow bell peppers

Like sweet potatoes, bell peppers are an excellent source of beta carotene, which your body converts into vitamin A.

One cup (149 grams) of chopped red bell pepper contains the equivalent of 156% of the DV for vitamin A.

They’re also one of the best sources of vitamin C. This vitamin is necessary for creating the protein collagen, which keeps skin firm and strong.

Broccoli

Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A, and vitamin C.

It also contains lutein, a carotenoid that works like beta carotene. Lutein helps protect your skin from oxidative damage, which can cause your skin to become dry and wrinkled.

Broccoli florets also pack a special compound called sulforaphane, which boasts some impressive potential benefits. It may even have anti-cancer effects.

Sulforaphane is likewise a powerful protective agent against sun damage. It works in two ways: neutralizing harmful free radicals and switching on other protective systems in your body.

Tomatoes

Tomatoes are a great source of vitamin C and contain all of the major carotenoids, including lycopene.

Beta carotene, lutein, and lycopene have been shown to protect your skin against damage from the sun. They may also help prevent wrinkling.

Because tomatoes are rich in carotenoids, they’re an excellent food for maintaining healthy skin.

Consider pairing carotenoid-rich foods like tomatoes with a source of fat, such as cheese or olive oil. Fat increases your absorption of carotenoids.

Dark chocolate

If you need another reason to eat chocolate, here it is: the effects of cocoa on your skin are pretty phenomenal.

After 6–12 weeks of consuming a cocoa powder high in antioxidants each day, participants in one study experienced thicker, more hydrated skin.

Their skin was also less rough and scaly, less sensitive to sunburn, and had better blood flow — which brings more nutrients to your skin.

Another study found that eating 20 grams of high-antioxidant dark chocolate per day could allow your skin to withstand over twice as much UV radiation before burning, compared with eating low-antioxidant chocolate.

Several other studies have observed similar results, including improvements in the appearance of wrinkles. However, keep in mind that at least one study didn’t find significant effects.

Make sure to choose dark chocolate with at least 70% cocoa to maximize the benefits and keep added sugar to a minimum.

Green tea

Green tea may help protect your skin from damage and aging.

The powerful compounds found in green tea are called catechins and work to improve the health of your skin in several ways.

Like several other antioxidant-containing foods, green tea can help protect your skin against sun damage.

While green tea is a great choice for healthy skin, you may want to avoid drinking your tea with milk, as there’s evidence that milk could reduce the effect of green tea’s antioxidants.

Red grapes

Red grapes are famous for containing resveratrol, a compound that comes from the grapes’ skin.

Resveratrol is credited with a wide range of health benefits, among them is reducing the effects of aging.

Test-tube studies suggest it may also help slow the production of harmful free radicals, which damage skin cells and cause signs of aging.

This beneficial compound is also found in red wine. Unfortunately, there’s not much evidence that the amount of resveratrol you get from a glass of red wine is enough to affect your skin.

And since red wine is an alcoholic beverage, there are negative effects to drinking it in excess.

It’s not recommended to start drinking red wine just because of its potential health benefits. Instead, you should increase your intake of red grapes and berries.

The takeaway

What you eat can significantly affect your skin health.

Make sure you’re getting enough essential nutrients to protect your skin. The foods on this list are great options to keep your skin healthy, strong, and attractive.

Do Men and Women Really Need Different Skincare?

For years, skincare aisles have been divided into “for men" and “for women" sections, each promising products tailored to gender-specific needs. But is this separation necessary, or is it just smart marketing? While biological differences do exist—like men having thicker, oilier skin due to testosterone and women experiencing more hormonal fluctuations—effective skincare isn’t about gender. It’s about skin type, lifestyle, and individual concerns.

Dr. Trishna Gupte, Clinical Cosmetologist and Founder, Cosmo-Square Clinic, ISCA Institute, shares insights into what really matters when choosing skincare:

Now, where the difference does matter is in concerns like oiliness, aging, and, well, shaving. Men shave more often, which means they deal with irritation, razor bumps, and sensitivity. Women’s skin, while not exposed to daily shaving, fluctuates more with hormonal changes, leading to breakouts or sudden dryness.

While there may be subtle biological differences in skin structure and hormonal fluctuation, the fundamental principles of skincare remain the same for both men and women. The basic steps of cleansing, moisturizing, and sun protection apply to all individuals. Forget the “for men" or “for women" labels for a second and ask: what does your skin actually need? If it’s dry, hydrate. If it’s oily, balance it. If you shave, soothe your skin. And please, whatever you do, wear sunscreen. That’s one thing we all need, no matter what the bottle says.

The Takeaway:

While men and women’s skin may not be identical, skincare isn’t about gender—it’s about understanding your skin’s unique needs. Instead of focusing on marketing labels, prioritize ingredients, skin concerns, and consistency. A good skincare routine should be personal, not prescriptive. And in the end, whether male or female, everyone benefits from hydration, nourishment, and sun protection.

Vitamin C Serum Is Not The Miracle Agent You Think It Is, Say Dermatologists

Everyone desires to maintain a youthful appearance throughout their life, using various products on their skin to prevent wrinkles. Recently, the popularity of vitamin C serums has surged, with many people turning to this skincare product in hopes of keeping their skin youthful.

The general belief is that consistent use of vitamin C serum will prevent visible signs of ageing. As a result, people are purchasing different types of vitamin C serums online. But is this serum truly a miracle for the skin?

Dr Yugal Rajput, Assistant Professor and Dermatologist at GSVM Medical College in Kanpur, told News18 that while vitamin C serum is often used for its anti-ageing properties, it is a mild agent with limited impact on the skin. If someone is using it with the expectation that it will keep their skin youthful for years, they may be misguided, he added. The serum does give the skin a temporary glow, but this effect fades, and the skin soon returns to its natural state.

Dr Rajput also advised against purchasing vitamin C serums from the internet without proper knowledge, as they come in various concentrations. Misusing this serum can harm the skin. People prone to pimples should be especially cautious, as the serum could exacerbate this issue. Those with oily skin should consult a doctor before using it, as improper use could lead to skin damage or other complications.

For those with sensitive skin, Dr Rajput recommended seeking expert advice before using vitamin C serum. Additionally, people over 35 may not see significant benefits from this serum, as it has limited effects at that age. However, if someone still wishes to try it, they should opt for a serum with the correct concentration suited to their skin type. While it doesn’t typically cause serious side effects, it’s best to use the serum sparingly.

Broccoli Benefits For Skin: Protects Against Sun Damage, Reduces Acne, Fights Premature Aging

Broccoli is a nutritious vegetable loaded with health benefits. Commonly used in dishes like stir-fries, fried rice, soups, salads, juices, and smoothies, it is a green vegetable that promotes overall well-being.

Interestingly, broccoli also has significant advantages for skin health due to its rich content of antioxidants, minerals, and vitamins. Here are the skin benefits of broccoli:

1. Anti-ageing Properties: Broccoli can help prevent early signs of ageing. It is high in vitamin C, which boosts collagen production, keeping the skin youthful and firm.
2. Hydration and Moisture: Consuming broccoli helps maintain skin hydration due to its high water content. It also contains vitamins E and K, which preserve skin moisture and keep it soft.
3. Acne Prevention: Broccoli’s anti-inflammatory compounds reduce acne occurrences. It has vitamin A and zinc that regulate oil production, preventing itching, irritation, and acne breakouts.
4. Sun Protection: In the summer, the skin can suffer from harmful UV rays, leading to tanning and damage. The elements in broccoli protect the skin from sun damage, preventing signs of ageing, sunburn, and even reducing the risk of skin cancer.
5. Natural Cleanser: Broccoli acts as a natural cleanser, removing toxins from the body and thereby purifying the skin. Its fibre content supports a healthy digestive system, which directly impacts skin health. A well-functioning digestive system helps prevent issues like acne, pimples, wrinkles, and dullness.

Chopsticks, Partitioned Plates, Small Bowls: Tricks To Prevent Overeating

Obesity is a growing concern. While it was once associated with affluence, it’s now recognised as a health issue affecting millions in India alone. Shedding excess weight can feel like a daunting task, with many resorting to strenuous exercise and restrictive diets. However, achieving a healthy weight isn’t about deprivation but rather adopting mindful eating habits.

Dietician Mamta Singh explains that mindful eating involves consuming food thoughtfully and strategically. It’s about breaking free from emotional eating and focusing on nourishment. Contrary to popular belief, mindful eating doesn’t involve going hungry. Instead, it encourages individuals to savour each bite and make conscious food choices. Consider including these tips and tricks for better weight management.

In Asian countries like Japan, China, and South Korea, chopsticks are the preferred eating utensils. This cultural practice offers a surprisingly effective approach to weight management. While manoeuvring chopsticks can initially seem tricky, consuming food like rice, salad, or noodles with them naturally slows down the eating process. Smaller bites and a reduced pace help prevent overeating.

Portion Control With Partitioned Plates

Partitioned plates, commonly used in community kitchens, are readily available and present a practical solution for weight loss. These plates encourage smaller portions of various food items, allowing individuals to visually monitor their intake. This approach ensures adequate food consumption while preventing overindulgence and unnecessary calorie intake.

Serve In Small Bowls

Hospitals often serve patient meals in small bowls, and restaurants use them for individual portions of dishes. Incorporating these smaller bowls into your daily routine can significantly impact portion control and weight management. When compared to larger plates or bowls, smaller ones naturally guide us towards consuming appropriate portions, preventing overconsumption.

Make Food Appealing

We naturally gravitate towards visually appealing things. When hunger strikes, instead of reaching for unhealthy fast food, consider preparing vegetables like bottle gourd, zucchini, or cucumber.

To enhance their appeal, experiment with spices and presentation. By making healthier options visually enticing and flavourful, we nourish both body and mind. Enhancing the appeal of the food we consume is a significant factor as satisfaction with our meals contributes to overall well-being and reduces stress levels.