What is Collagen?
Collagen is the most abundant protein in our body and is a key component of our body’s connective tissue.
Collagen is often characterized as the “glue” that holds our body together, as its main function is to provide cohesion and elasticity to various tissues in our body, helping them maintain their shape and integrity.
Therefore, collagen is vital for all tissues and organs of the body, including bones, skin, muscles, tendons, cartilage, and capillaries.
There are various types of collagen, each serving different functions in the body. For example, Type I collagen, which makes up about 90% of the collagen in our body, is mainly found in our skin, bones, ligaments, and tendons, while Type II collagen is found in elastic cartilage, which helps support joints.
What Are the Sources of Collagen?
Our body can produce significant amounts of collagen to meet its needs.
However, collagen production in our body naturally begins to decrease around the age of 25. Factors such as excessive sun exposure, smoking, poor diet, or high stress levels can accelerate this depletion.
Although the body never completely stops producing collagen, the rate of production slows down significantly over time. The effects of collagen depletion are progressive, leading to common signs of aging, such as wrinkles, joint pain, and skin lacking firmness and elasticity.
Also, collagen is naturally found in certain foods or dietary supplements.
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Book AppointmentHow Can Our Diet Enhance Collagen Production?
Enhancing collagen production through our diet can be achieved by consuming specific foods that either naturally contain collagen or support collagen production in our body. Of course, a healthy and balanced diet is required overall.
As we mentioned, collagen exists naturally in certain foods. Also, there are some foods that, although they don’t contain collagen, may enhance its production in the body as they provide it with the amino acids that build it, such as glycine and proline, or contain other nutritional components, such as vitamin C and zinc, which are essential for its production and maintenance.
Therefore, our diet can be a useful tool to increase collagen levels in our body and support the health of our skin, joints, muscles, and generally all tissues in our body.
7 Foods That Increase Collagen in the Body
Below, we’ll explore 7 foods that will help us increase collagen in our body, always within the context of a proper diet:
1. Bone Broth
As in humans, collagen is abundant in animal bones as well.
This is why bone broth is often considered one of the best natural sources of collagen.
The broth is prepared by boiling bones, mainly beef, chicken, or pork, for an extended period. This long cooking time allows for the extraction of nutrients from the bones, such as collagen. During the boiling process, collagen is converted into gelatin, a substance that results from its partial hydrolysis.
2. Chicken
Chicken skin contains a significant amount of collagen, making it a natural source of this protein.
Also, chicken, like other meats, is considered one of the top dietary sources of high-quality protein, as it contains all the essential amino acids in sufficient quantities. Among the essential amino acids it contains are proline and glycine, which are necessary for collagen synthesis.
However, it should be consumed in moderation, as chicken skin is also high in saturated fats. For those following a balanced diet, consuming small amounts of chicken skin can contribute to collagen enhancement.
3. Fish
Fish, especially their skin and bones, are rich in collagen.
Also, oily fish, such as salmon, herring, anchovy, mackerel, sardine, trout, tuna, etc., have a high content of “good” fats, such as polyunsaturated omega-3 fatty acids.
Marine omega-3 fatty acids have anti-inflammatory properties, meaning they reduce inflammation in our body, which can be harmful to connective tissues and collagen.
Therefore, incorporating fish into our weekly diet can contribute to maintaining the health of collagen and connective tissues, thus supporting overall well-being and body function.
4. Foods Rich in Vitamin C
Vitamin C is essential for collagen synthesis, as it acts as a cofactor for enzymes involved in its production. Specifically, vitamin C is necessary for the function of lysine hydroxylase and proline hydroxylase enzymes, which add hydroxyl groups to the amino acids lysine and proline, which are essential for the construction of collagen fibers.
Thus, foods rich in vitamin C can increase collagen production.
Vitamin C is mainly found in plant foods such as fruits and vegetables.
Good sources of vitamin C include: citrus fruits (orange, lemon, tangerine), kiwi, peppers, strawberries, broccoli, cauliflower, cabbage, etc.
5. Eggs
Eggs don’t contain collagen, but they are rich in amino acids such as glycine and proline, as well as other vitamins and minerals that are essential for the production and maintenance of collagen.
You can consume eggs in various ways, e.g., boiled, poached, omelette, scrambled, fried.
6. Nuts and Seeds
Nuts and seeds, including almonds, walnuts, and chia seeds, contain nutrients such as vitamin E and copper that support the production and maintenance of collagen.
Vitamin E acts as an antioxidant, protecting collagen from oxidative stress, while copper plays an important role in collagen formation.
7. Berries
“Berries” is a broader term, which we use to refer to strawberries, raspberries, blackberries, blueberries, goji berries, and acai berries.
These fruits are not only delicious but also exhibit strong antioxidant activity, protecting collagen from damage caused by Reactive Oxygen Species (ROS).
Also, berries are a rich source of vitamin C that helps in collagen formation.
Conclusion
Collagen is an essential protein that plays a fundamental role in the structure and function of our body.
Although endogenous collagen production decreases with age, our diet can play a crucial role in enhancing its production. Within the context of a healthy diet, consuming foods that contain collagen as well as foods that support its production can contribute to maintaining skin firmness and elasticity, improving joint health, and supporting the overall health of connective tissues.
Recognizing the importance of nutrition for collagen health, we can make conscious dietary choices that benefit our body and contribute to enhancing the production and maintenance of collagen.
