The main component of our connective tissue is collage. In order for the skin to be able to produce enough collagen, which is responsible for the firmness of our skin - the right nutrient ratio is very important. While our body still absorbs enough nutrients from the diet at an adolescent age, with age it becomes increasingly difficult to extract vitamins and amino acids from the diet. Dietary supplements can be a good alternative, but one should not completely rely on them. Start with improving your everyday diet first.
VITAMIN B3 (NIACIN)
Vitamin B3, also known as niacin, plays an important role in healthy skin and skin regeneration. Its purpose is to regulate collagen formation and skin hydration. In addition, vitamin B3 is a natural sunscreen, so that harmful UV radiation is intercepted. Foods which contain niacin are nuts, dried fruits, dates, wholemeal bread, as well as fish, oyster mushrooms, mackerel and legumes.
VITAMIN B5 (PANTOTHENIC ACID)
Vitamin B5 ensures that our cells are supplied with nutrients and can regenerate and renew. Thanks to pantothenic acid, our skin is better supplied with moisture, which is why wounds heal faster. Thus, vitamin B5 also plays an important role in the field of anti-aging. It can be found in eggs, cabbage, salmon, rice and wholemeal bread.
VITAMIN B7 (BIOTIN)
This vitamin is very important for the skin as well as for hair, nails, healthy nervous system. Deficiency of biotin causes hair loss and skin diseases. Especially a lot of biotin can be found in oatmeal, nuts, egg yolk, spinach, yeast and fish
VITAMIN B9 (FOLIC ACID)
Vitamin B9 can be described as a true anti-aging vitamin because it is responsible for cell growth and renewal. Folic acid can be found in spinach as well as in cabbage, beans, yeast, corn salad and in wheat germ.
Arginine helps the skin to regenerate and also heal faster. This provides for improved cell renewal and better supply of nutrients to the skin. In addition, the connective tissue is strengthened and supports the formation of collagen and muscle cells. Arginine is best found in walnuts, peanuts, oatmeal, soybeans, chicken and tuna fish.
GLUTAMINE AND L-CARNITINE
Glutamine and L-carnitine should not be forgotten when it comes to anti-aging. These two nutrients provide for tight connective tissue. For example, when first wrinkles become visible, many resort to carnitine to promote collagen buildup from the inside. Carnitine is found in lean meats - lamb, beef, pork, and fish. Glutamine is found in poultry, milk and cottage cheese.