The most abundant protein in our body and one of the main components of muscles, bones, joints, teeth, skin and gums is collagen. This protein provides great benefits to the body as a whole, with the skin and bones being the most benefited.
Doctoranytime advises following a diet based on your specific needs with the help of a nutritionist.
Let's talk collagen...
Before sharing foods that promote collagen production, it is important to know a little more about this protein. After all, what is collagen? Collagen is a protein that is present in almost every tissue in the body. Bone is made up of 90% collagen and skin is made up of 50% to 70%. Furthermore, collagen has been shown to be involved in the prevention of cardiovascular disease as it directly strengthens the cardiovascular system. This molecule is found naturally in the human body, however, after the age of 30, the body begins to reduce its collagen production capacity, so it is advisable to take into account certain foods that can contribute and improve production.
Collagen benefits
We have already mentioned some of the benefits of this protein, however there are more reasons to recommend the consumption of foods that promote collagen production. Among these reasons, the following stand out:
● Helps with joint pain: As we age, it becomes more difficult to generate collagen naturally from the human body. There are some diseases, such as osteoarthritis, which are characterized by the wear and tear of the joints that protect the bones. Usually, this disease is hereditary, but excess weight or frequent injuries are also associated with its development. Maintaining adequate collagen production can help prevent these discomforts.
● Helps Strengthen Hair and Nails: Collagen has been shown to promote hair and nail growth as they strengthen and stop breaking easily.
● Helps reduce the signs of skin aging: it has been observed that, due to its composition, collagen helps to improve skin hydration and elasticity, which is why it is considered an agent in the treatment of skin aging.
Where to find collagen and how to improve its production?
As a supplement, hydrolyzed collagen is obtained from a variety of animal sources, such as beef and swine skin and bones, but it can also come from chicken skin or fish cartilage. In addition, it can be produced from seaweed and some seafood.
However, despite the range of products that have been offered lately, it has been seen that, even if it is supplemented with collagen (which is not necessary in all cases), there is an essential factor for its correct use or absorption, which would be the vitamin C.
Vitamin C is essential for the proper functioning of the collagen that we ourselves produce and is important for the best functioning of the collagen supplement. Without vitamin C, this supplement doesn't do its job.
Now, that doesn't mean you need to supplement with vitamin C, as most of the time it's relatively easy to satisfy your vitamin C intake, which is found in many fruits and vegetables.
In the fruit group, the main sources of vitamin C are guavas, strawberries, oranges and tangerines. In the vegetable group, we have garlic, watercress, broccoli and poblano. Other foods that are also a good source of vitamin C are peas and avocados.
So, if you want your body to keep producing collagen properly, it's important to include a good supply of fruits and vegetables in your diet. The World Health Organization recommends a daily intake of 400 grams of fruits and vegetables to keep us healthy, which translates into 3 vegetables and 2 fruits a day.
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Remember that before supplementing with any product, it is preferable to visit a nutritionist or doctor for the best results without putting your health at risk.
You find the best professionals at Doctoranytime. Schedule a consultation through the platform today.
This text was written by the scientific group of Doctoranytime and has a medical guarantee and review.
References:
Rozalen, R. (2018, November 28). What is collagen for? Very healthy.
Collagens: types, composition, characteristics and distribution in tissues.
Barati M, Jabbari M, Navekar R, Farahmand F, Zeinalian R, Salehi-Sahlabadi A, Abbaszadeh N, Mokari-Yamchi A, Davoodi SH. Collagen supplementation for skin health: A mechanistic systematic review. J Cosmet Dermatol. 2020 Nov;19(11):2820-2829 doi: 10.1111/jocd.13435. Epub 2020 May 21. PMID:32436266.
Lupu MA, Gradisteanu Pircalabioru G, Chifiriuc MC, Albulescu R, Tanase C. Beneficial effects of food supplements based on hydrolyzed collagen for skincare (Review). Exp Ther Med. 2020 Jul;20(1):12-17. doi: 10.3892/etm.2019.8342. Epub 2019 Dec 17. PMID: 32508986; PMCID: PMC7271718.
