Healthy Foods High in Collagens

Collagen is a protein that is essential for the health and function of the connective tissues in your body. Connective tissues hold the different parts of your body—skin, bones, and organs—together and give your body its shape. Without collagen, your body could look completely different.

There are approximately 40 different types of collagen in the human body, but four are considered the most common. They are:

• Type I collagen – forms fibers and is found in the connective tissue associated with bones, ligaments, tendons and skin
• Type II collagen – forms fibers that are less organized than type I and is mainly found in cartilage
• Type III collagen - forms thinner fibers than type I and contributes to the organization of cells in organs
• Type IV collagen – found in the “basement membrane”, which is a sheet-like structure of collagen cells that surrounds various tissues

Our bodies make collagen by breaking down the proteins we eat into amino acids, which are the building blocks from which our bodies can make new proteins.

You can get collagen through food and supplements. Research is ongoing into the specific health benefits of collagen supplements versus dietary collagen. However, it is clear that collagens add essential elements to your diet.

Why you need collagens

As we age, it becomes more difficult to maintain collagen levels. This is especially true for women who have already gone through menopause. This is because over time, your body struggles to absorb enough of the nutrients needed to make collagen.

However, eating collagen-rich foods can help your body overcome some of these absorption issues. As a result, your body can stay stronger and healthier even as you age.

Some of the major health benefits of collagens include:

Skin health

Type I collagen is responsible for giving your skin a plump and youthful appearance. It is the basic structure of tissue.

Several studies have linked the consumption of collagen supplements to improved skin elasticity in women aged 35 and older.

Bone health

Bone mineral density tests measure bone strength and are used to diagnose people with osteoporosis. A decrease in bone mineral density can lead to an increased risk of bone fractures or worse bone fractures.

Research shows that taking collagen peptide supplements can increase bone mineral density in women who have gone through menopause.

Muscle strengthening

In older people who experience muscle deterioration, collagen can help strengthen muscles. One study of 72 male participants showed that an exercise regimen combined with collagen supplements produced greater improvements than exercise alone.

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Just when you thought air conditioners and coolers were providing relief from the scorching heat outside, your skin starts acting weird. He becomes pale and tanned, acne and pimples appear here and there. Have you ever wondered why? This is because of the extreme dehydration we undergo due to the heat and sweat during the summer. That is right. Dehydration also affects our skin and accelerates the aging process. This is why health experts recommend drinking gallons of water to maintain the water balance in our bodies. But did you know that drinking water is not enough for healthy and nourished skin? For this you also need a protein called collagen. Collagen, present in bones, joints, blood, muscles and cartilage, is the most important protein for healthy-looking skin, providing elasticity and firmness. In fact, collagen makes up a third of the total amount of protein in the body. However, collagen production begins to slow down with age.

Nutritionist Rupali Datta suggests, "It's important to eat collagen-rich foods to prevent our skin from aging. Furthermore, a reduction in collagen leads to problems like stiff joints and brittle bones." She further explained that collagen is available in many of our everyday foods. "Collagen is naturally found mainly in animal proteins, plant-based food also contains a number of important nutrients that help the formation of collagen in our body," she added. Let's take a look at some everyday food ingredients that are rich in collagen.

Here are 5 collagen-rich food options for you: 1. Chicken: Chicken is rich in amino acids that play an important role in the production of collagen in our body. In addition, several studies from around the world have also found that certain parts of the chicken (neck and cartilage) are a great source of collagen and can help in the treatment of arthritis.

(Also Read: This Anti-Aging Coconut Turmeric Drink Is A Recipe For Healthy Skin)

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Chicken is a great way to get collagen. 2. Fish: Fish is considered a powerful source of amino acids and essential minerals such as zinc and copper, which help in the production of collagen in the body. In addition, fish also contain healthy fats that help promote glowing and healthy skin. Citrus Fruits: Lemon and other citrus fruits contain good amounts of antioxidants and vitamin C, which not only help in collagen production but also flush out toxins, leading to well-nourished skin. In addition, citrus fruits also help fight skin inflammation.

(Also Read: How Much Vitamin C Is Too Much Vitamin C? Expert Reveals)

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Citrus fruits can be an excellent source of collagen.4. Leafy Vegetables: Leafy vegetables like spinach, lettuce, etc. are considered as superfoods as they contain all the essential nutrients that our body needs for overall growth and nutrition. It also contains chlorophyll, which according to some studies plays a major role in the formation of collagen. 5. Paprika: Paprika is full of vitamin C, antioxidants, amino acids and several essential minerals that help improve skin health. In addition, it contains an anti-inflammatory compound called capsaicin, which can help fight skin aging.

Now that you know which food components help support collagen production, include them in your daily diet without further delay. But always remember that moderation is the key.