Collagen is the primary
protein found in skin, muscles, tendons, and it is a natural part of cartilage,
bone and other connective tissues. Actually, we have more
collagen in our bodies than any other type of protein—it makes up 25-35% of the
entire body’s protein.
There are at least 16
kinds of collagen in the body, most of which belong to one of three
categories—Type I, Type II, or Type III.
Collagen Type I, which
makes up a large part of our skin, is very strong and can stretch a great deal
without breaking. It helps keep our skin firm and youthful. Besides skin
elasticity and skin hydration, which minimize the appearance of skin aging, it also
strengthens nails and thickens hair.
Bones also contain some
Type I collagen fibers.
Type II collagen is a
major component of the cartilage in our joints, as Type II collagen fibers
impart strength and compressibility, support joint health and mobility.
Type III collagen is
found alongside Type I collagen in skin, as well as in blood vessels and
organs.
Our natural collagen
declines with age, contributing to a wide range of problems, from wrinkles to
joint concerns and more. Environmental and lifestyle factors can affect
collagen levels too. For example, spending time in the sun can be particularly
harsh on the collagen in our skin.
Luckily, eating
collagen-rich foods or foods that boost collagen production may help create the
building blocks (amino acids) we need for collagen synthesis: proline, lysine
and glycine. These foods include:
1. Bone broth
Since bone broth is made
of bones and connective tissue, it contains collagen, calcium, magnesium,
phosphorous, glucosamine, chondroitin, amino acids as well as many other
nutrients. It is made by simmering animal bones in water, which is believed to
extract collagen.
2. Chicken
The connective tissues that
chicken contains make it a rich source of dietary collagen.
3. Fish and shellfish
Like other animals, fish
and shellfish have bones and ligaments made of collagen. But the “meat” of fish
contains less collagen than other, less desirable parts, like the head, scales
or eyeballs.
4. Egg whites
Although eggs do not
contain connective tissues, egg whites do have large amounts of proline, one of
the amino acids necessary for collagen production.
5. Fruits
Vitamin C plays a major
role in the production of pro-collagen, the body’s precursor to collagen.
Therefore, getting enough vitamin C is critical. Citrus fruits like oranges, grapefruit,
lemons and limes are full of this nutrient.
Actually, strawberries provide
more vitamin C than oranges. Raspberries, blueberries, and blackberries offer a
hefty dose, too. Furthermore, berries are high in antioxidants, which protect
the skin from damage.
Rounding out the list of
fruits rich in vitamin C are tropical fruits like mango, kiwi, pineapple and
guava. Guava also boasts a small amount of zinc, another co-factor for collagen
production.
6. Garlic
Garlic is high in
sulfur, which is a trace mineral that helps synthesize and prevent the
breakdown of collagen.
7. Veggies
Leafy greens
- Leafy greens get their color from chlorophyll. Some studies have shown
that consuming chlorophyll increases the precursor to collagen in the skin.
Tomatoes - One medium
tomato can provide up to almost 30 percent of vitamin C for collagen.
Tomatoes also boast large amounts of lycopene, a powerful antioxidant for skin
support.
Bell peppers - These veggies
contain capsaicin, an anti-inflammatory compound that may combat signs of
aging.
8. Beans
Beans are a high-protein
food that often contain the amino acids necessary for collagen synthesis. Plus,
many of them are rich in copper, another nutrient necessary for collagen
production.
9. Cashews
The nuts contain zinc
and copper, both of which boost the body’s ability to create collagen.
But be sure to stay away
from too much sugar and refined carbohydrates, which can cause inflammation and
damage collagen.
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