Collagen is the most abundant protein in the body. It makes up about a third of the body’s protein content. These proteins help build connective tissues in everything from our joints, our eyes, our hair to our skin. As we age, our body’s natural production of collagen slows down. Lifestyle factors, like eating a diet high in sugar, smoking and high amounts of sun exposure, also contribute to depleting collagen levels. We notice this in our skin, which is no longer as firm and smooth. In addition to our skin, the decrease in production affects the health of our digestive tract, metabolism, joints, ligaments, hair, nails, teeth, and bones. A lack of collagen can even impact organs like the heart, kidney and liver. It’s been found that collagen-related diseases most commonly arise from a combination of either genetic defects, poor intake of collagen-rich foods, nutritional deficiencies and digestive problems affecting production of collagen
Types of Collagen
There are 28 types of collagen in the human body. The most common types of are Type I, II, III, IV, V, and X. Each type of collagen has a particular structural function in the body. Type-1 comprises 90% of the collagen in our bodies.
When collagen breaks down, it becomes gelatin. Gelatin is full of the same nutrients as collagen, it’s just in a different form. Gelatin was actually one of the first foods used as medical treatment in ancient China. Gelatin can be beneficial for people with food allergies or sensitivities because it helps their bodies manage difficult-to-digest foods by helping to repair parts of the GI tract.
Sources of Collagen
Collagen comes from different high protein food sources including chicken, beef, fish, and eggs. Each source has unique benefits. Bovine collagen from cows is made mostly of type-I and type-III and are great for creatine production, building muscle, and aiding in the body’s own production. Chicken is highest in type-II collagen which is beneficial for joint health and anti-aging effects. Fish collagen provides mostly type-I collagen and the amino acids it provides are easily absorbed. The amino acids in fish benefit digestion, organs, blood vessels, bones, joints and skin. Egg collagen is found in the shells and white of eggs. Eggs contains different types of collagen, but is mostly type-I. Egg collagen is helpful for building muscle mass, reducing pain and stiffness, building connective tissue, and healing wounds.
Supporting Collagen Production
Vitamins, minerals and amino acids can promote the creation of collagen and slow its breakdown. Around 21 amino acids are needed to form it and can be found in protein-rich foods. Some of the top amino acid protein sources are salmon, venison, beef, lamb, bison and chicken. Bone broth is full of amino acids and rich in collagenfa proteins. You can make bone broth at home with organic, pasture-raised, grass-fed bones. You may have noticed the popularity of bone both. This is because the collagen in it can also benefit gastrointestinal disorders such as Irritable Bowel Syndrome (IBS). It soothes and heals the gut and can also assist with water absorption in the intestines.
A diet rich in vitamin C is also necessary for the body to produce collagen effectively. Vitamin C activates key enzymes needed for its synthesis, increases its production, and releases enzymes that inhibit its destruction. Foods rich in vitamin C include bell peppers, grapefruit and other citrus fruits, kiwifruit, broccoli, strawberries and mangoes. Zinc, a trace mineral, is thought to increase the cellular concentration of collagen. Zinc can be found in foods like wild caught salmon and pumpkin seeds.
Supplements
Supplementing with a high-quality, organic collagen powder can be a good way of ensuring you have optimal levels. The collagen protein is different than whey and casein protein because it contains a different balance of amino acids. You will usually find these supplements in a form that is referred to as hydrolyzed. When hydrolyzed, it is reduced to small peptides which can be ingested and absorbed into the blood stream. The peptides are then transported from the blood into the tissues where they act as building blocks for cells and boost the production of new collagen based fibers.
Recently, a technology was introduced that allows vegetarians to get the benefits of collagen boosting without having to consume bone broth or collagen proteins. Orthosilicic acid was studied because of it’s potential as a collagen generator, but it was unstable until on it’s own. After much research, the molecular complex known as choline-stabilized orthosilicic acid (ch-OSA®) was created. The ch-OSA® , or activated silica, is easily absorbed by the body. And activated silica is thought to detox heavy metals by binding to hard to detox metals like thallium. In addition, it strengthens hair and nails, promotes strong and flexible joints, and promotes healthy joints.
Collagen Building Foods
In addition to eating a good variety of foods with collagen, you can also boost collagen production by incorporating collagen-producing foods in your diet. Leafy green vegetables include spinach, kale, and arugula are some of the top foods that promote collagen synthesis in the body. Besides being a stellar source of vitamin C, strawberries are considered among the top collagen-building foods because they contain ellagic acid, a type of antioxidant that has been shown to protect against the degradation of collagen. Other berries like blueberries, blackberries and raspberries are also rich in this essential antioxidant. Garlic is one of the top herbs rich in collagen-boosting compounds, such as sulfur, which is thought to ramp up collagen synthesis in the body. Finally, spirulina is a type of algae that is a great plant-based source of amino acids like glycine, which is a key component of collagen. Spirulina can be found in dried form at most health food stores and makes a great addition to green smoothies, desserts or juices.
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