Increase your Collagen intake through Diet
What is collagen and why is it important?
Collagen is a protein accounting for about 30% of its total protein. It is one of the main building blocks of our skin and it’s also found in our bones, tendons, and ligaments.
Collagen is made up of three amino acids: glycine, proline, and hydroxyproline. The collagen molecule is shaped like a triple helix that combines with other collagen molecules in the skin to form a mesh-like network in the dermis.
Contributions of Collagen:
- Helps fibroblasts to form in your middle skin layer, by helping new cells grow
- Replaces dead skin cells
- Gives elasticity to your skin
- Protects the kidneys and other organs
- Skin elasticity
Fun fact: It is the most abundant protein in our body. Collagen is the primary building block of your body’s skin, muscles, bones, tendons, and other connective tissues. It’s also found in your organs, blood vessels, and intestinal lining.
Which Factors Contribute to the Loss of Collagen?
- Low levels of ascorbic acid — vitamin C
- Oxidative stress, which results from metabolic processes and lifestyle choices
- Hormonal changes
- Too much Sun exposure, as ultraviolet rays can cause collagen to break down
How to tell if your body’s collagen level is decreasing?
- Hallowing in and around your eyes and face.
- Shrinking, weakening muscles, and muscle aches.
- Joint pain or osteoarthritis due to worn cartilage.
- Loss of mobility due to joint damage or stiffness.
- Gastrointestinal problems due to thinning of the lining of your digestive tract.
How to increase collagen levels in my body?
- Avoid smoking and processed foods, which increase the risk of oxidative stress
- Protect the skin from sun exposure
- Eat plenty of fruits and vegetables, as they contain vitamins and antioxidants
Collagen can’t be absorbed by your body in its whole form. Your body breaks down the collagen proteins you eat into amino acids. So eating collagen-rich foods doesn’t directly result in higher collagen levels in your body.
However, many foods that provide the raw ingredients that support collagen production can be eaten as part of a healthy diet. These foods contain the amino acids proline and glycine. Vitamin C, Zinc, and Copper are needed for this process.
Foods that contain these amino acids, vitamins, and minerals include:
- Vitamin C: Oranges, strawberries, bell peppers, broccoli, Brussels sprouts, and potatoes
- Proline: Mushrooms, cabbage, asparagus, peanuts, wheat, fish, egg whites and meat
- Glycine. Red meat, chicken, peanuts, and granola
- Copper. Liver, lobster, oysters, shiitake mushrooms, nuts and seeds, leafy greens, tofu, and dark chocolate.
- Zinc. Oysters, red meat, beans, chickpeas, nuts, broccoli, green leafy vegetables, whole grains, and milk products.
- Protein-based foods: These combine amino acids — nutrients you get from eating protein-rich foods.
https://www.cancer.gov/publications/dictionaries/cancer-terms/def/collagen
https://my.clevelandclinic.org/health/articles/23089-collagen
https://health.clevelandclinic.org/the-best-way-you-can-get-more-collagen/
