Introduction

The body needs protein to function correctly as well as to build and repair new cells. There are many different foods that contain protein, so it’s critical that you get enough of it each day. Your body requires different amounts of protein based on factors like age, gender, weight, and overall health.

Proteins are the fundamental components of life and are present in our cells at the microscopic level as well as in our skin and other organs at the macroscopic level. Because they are essential to our bodies’ health and function, proteins must be eaten for us to function properly. Since amino acids are the organic components of proteins, they might be thought of as a fundamental building block. Out of the 500 amino acids found in nature, 20 are important for human health. 

Collagen

Over 75% of human skin is composed of collagen, the most common structural protein in the body’s connective tissues. Fibroblasts are specialised cells that aid in wound healing and contribute to the structural integrity of both human and animal tissues. They also synthesise collagen. The structure of collagen is strong, and in certain types, the molecules are packed so closely together that the protein gains strength equivalent to that of steel. We have soft and supple skin and this is a result of our skin’s healthy amount of collagen. Collagen synthesis starts to decline with age, and our skin’s structural integrity deteriorates. 

Benefits of collagen for skin health

• Skin elasticity and flexibility significantly improve with regular collagen consumption. A nutritious drink with collagen and other components, such as hyaluronic acid, was found in research to greatly improve the elasticity of the skin.
  
  
• Fine lines and wrinkles around your mouth, eyes, cheeks, and forehead begin to show when collagen levels drop. Collagen supplements and products help to keep your skin smooth and supple for longer.
  
  
• Collagen gives skin the ideal amount of hydration, which makes skin appear younger and more radiant.
  
  
• Collagen’s amino acids contribute to the uniformity, health, and smooth appearance of your skin.
  
  
• Dryness and flakiness in the skin can be caused by ageing or environmental causes that reduce collagen. You can replenish your skin’s supply of collagen and provide the necessary moisture to keep your complexion looking smooth, silky, and radiant.
  
  

Elastin

Elastin is a dermal protein that is present in the skin’s connective tissues as well as the lungs and the heart among other organs. The skin can bounce back and restore its shape after being stretched because of elastin fibres. The most obvious way to observe elastin’s flexibility is roughly 1000 times greater than collagen when one speaks, smiles, chews, or laughs. 

Amino acids

The building blocks of proteins and amino acids are present in the fibres of collagen and elastin. According to some studies, amino acids can be topically administered to support collagen synthesis and encourage cell renewal. Crucial amino acid glutamine aids in maintaining the skin’s pH equilibrium and provides it with a protective layer known as the acid mantle. Another amino acid that is present in skin, hair, and nails is cysteine. 

Importance of protein for glowing skin

Protein acts as the building block of skin tissue and gives your skin essential nutrients. Two different forms of amino acids found in protein are very important for your skin’s ability to retain its flexibility and produce new collagen.

Protein makes the skin hydrated and treats overall skin problems. It is highly recommended to choose a good source of protein that works best for the skin. Some of the best sources of protein that should be included in your diet are chicken, fish, eggs, and dairy products that are rich in protein.

Other benefits of protein

• Helps in muscle development
  
  
• Prevents heart-related diseases
  
  
• Helps in hormone balance
  
  
• Controls blood sugar levels
  
  
• Helps in bone metabolism
  
  
• Slows down the ageing process
  
  
• Helps maintain an ideal weight
  
  
• An essential component of cartilage, muscles, skin, and bones is protein. 
  
  
• The majority of your hair and nails are made of protein.
  
  
• It aids in tissue growth and repair in your body.
  
  
• The oxygen in red blood cells is carried throughout the body via a protein complex.
  
  
• This aids in giving your body the nutrition it requires throughout.
  
  
• The synthesis of enzymes, which help with digestion and the creation of new cells and molecules in your body, requires about half of the protein in your diet.
  
  
• Protein is essential for hormone regulation, especially throughout puberty when cells are changing and developing.
  
  

Food sources of protein

• Fish
• Eggs
• Lean beef
• Poultry
• Tofu
• Dairy products
• Walnuts
• Seeds
• Legumes
• Grains
  
  

Conclusion

A necessary food that is essential to preserving good skin is protein. It supplies the building blocks for structural elements that are essential for maintaining the strength and flexibility of skin, including collagen and elastin. Also, protein aids in the formation of enzymes that support a number of skin activities as well as wound healing.


Nesha Felciya,
Clinical Dietitian, Simplyweight