Introduction
Collagen is the principal protein of the skin, tendons, ligaments, cartilage, bone, and connective tissue. Collagen is an essential part of the framework of the design of our various body tissues. It is the major insoluble fibrous protein in the extracellular matrix and in connective tissue.
Collagen production declines with age and exposure to factors such as smoking and UV light. There is a fact, cosmetic lotions that claim to increase collagen levels are unlikely to do so, as collagen molecules are too large to be absorbed through the skin.
Function
In the dermis or middle layer of the skin, collagen helps form a fibrous network of cells called fibroblasts on which new cells can grow. It also plays a role in replacing and restoring dead skin cells.
Some collagens serve as a protective cover for sensitive organs in the body, such as the kidneys. With age, the body produces less collagen. The structural integrity of the skin decreases. Wrinkles form and the articular cartilage weakens.
Women experience a dramatic decrease in collagen synthesis after menopause.
Collagen supplements
Food rich in Collagen Source:@yuliyafurman
The good news is that Collagen is resorbable. This means it can be broken down, converted, and absorbed back into the body. It can also be formed into compacted solids or lattice-like gels.
Some of the most common ways to get collagen are through food, supplements, or medicine. This article will show you some food that helps your body produce collagen in your diet.
- Fish and shellfish: In general, Fish is already a great option as it’s rich in the amino acids needed to produce collagen. There’s a high concentration of Type I collagen in the skin. Shellfish also have ligaments made of collagen. Some people have claimed marine collagen is one of the most easily absorbed.
- Bone Broth: Made by simmering animal bones in water, this process is believed to extract the collagen. Bone is by far the most popular by word of mouth sources of collagen. You can make it yourself by cooking beef, chicken, or other animal bones down until you draw out all of those precious nutrients or easily run to the store or click around online to buy pre-made, high-quality bone broth.
- Beef: Zinc is one of the essential ingredients to collagen production, and beef is one of the highest in zinc foods. What’s more, beef contains three of the amino acids that make up collagen: glycine, proline, and hydroxyproline.
- Chicken: Many collagen supplements are derived from chicken because this white meat contains much connective tissue poultry. These tissues make chicken a rich source of dietary collagen.
- Eggs: Although eggs, like many other animal products, do not contain connective tissue, egg whites contain large amounts of proline, one of the amino acids necessary for collagen production.
- Citrus Fruits: Vitamin C is what helps link amino acids during collagen production. People often consider citrus fruits to be the kings and queens of vitamin C.
- Bell Peppers: These high-vitamin C veggies contain capsaicin, an anti-inflammatory compound that may combat signs of aging.
- Berries: Strawberries actually provide more vitamin C than oranges. Raspberries, blueberries, and blackberries offer a hefty dose. Furthermore, berries are high in antioxidants, which protect the skin from damage.
- Dark Leafy Greens: Green leafy vegetables like spinach, kale, cabbage and rainbow cabbage are known to contain all sorts of nutrients – including vitamin C. But the nutrients that make these vegetables green are also important. Equally important to keep your skin healthy. Chlorophyll, the source of the pigment, can increase procollagen (the precursor to collagen).
- Garlic: Garlic can do more than just add flavor to your stir-fries and pasta. It can also boost your collagen production. According to Gabriel, “Garlic is rich in sulfur, a trace element that aids in the synthesis and prevention of collagen breakdown”.