Collagen is a protein produced by the human body. It is the basis of connective tissue, is responsible not only for the youthfulness of the skin, but also for overall health. What foods contain collagen, what is its daily requirement and what should be eaten to maintain sufficient levels of this protein - later in the article.
The role of collagen in a healthy diet
There is no product in which collagen is contained in the form in which it is absorbed by the body. Its synthesis in the human body is a complex multi-stage process.
For the production of this protein, it is necessary that with food they receive:
- Vitamins;
- Trace elements;
- amino acids.
In the case of a lack or absence of one of the components involved in the process, collagen production is sharply reduced or stopped, which immediately affects health.
Collagen is a protein of animal origin; it is absent in plants.
Plant food, rich in essential vitamins and amino acids, contributes to the body's production of its own collagen. It is appropriate to say here that a person is what he eats. By eating foods that contain collagen or substances that have a positive effect on its production, you can significantly improve the condition:
- muscles, ligaments and tendons;
- facial skin;
- hair and nails.
But this is not all that collagen affects:
- This protein ensures the integrity of the internal organs.
- The human eye is made up of fibrous tissues, for the normal functioning of which collagen is extremely important.
- Collagen provides elasticity and strength to the blood vessels.
- The level of collagen in the body is responsible for the regeneration of the skin when injured.
If you want to bring your body weight back to normal, you should not adhere to aggressive diets, but first of all, you need to review your diet.
With a properly formulated diet, weight loss will occur naturally, while the skin will retain its elasticity, hair will not lose its shine, and nails will not be brittle. This weight loss will be normal and will not harm the internal organs, bone and muscle tissue.
Collagen benefits for humans
Collagen in the human body is a connective tissue, a framework, and its main component. What role does collagen play in the normal functioning of the body?
Its functions:
- ensuring the strength of fabrics and protection against mechanical damage,
- tissue restoration - regeneration of new cells;
- ensuring joint mobility - cartilage and tendons;
- maintaining the elasticity of tissues, blood vessels.
Over time, collagen production decreases, which is due to aging of the body and maintenance of the required level occurs through nutrition.
After 25 years, age-related changes in the skin of the face occur, the first small wrinkles appear.Changes are also taking place inside the body, which will become noticeable after 5-10 years. A significant decrease in collagen production is observed from the age of 35.
In addition to aging and fading of the skin, there may be:
- crunch in joints, decrease in joint mobility;
- fragility of blood vessels;
- thinning hair, brittle and brittle nails;
- weakening of bone tissue that slowly grow together with fractures.
A balanced diet rich in vitamin C, protein foods and trace elements necessary for collagen production in the body will help slow down the aging process of the body as a whole. Lack of collagen from food can be replenished with food supplements: collagen capsules and drinking collagen.
Collagen benefits for the body:
- Condition of skin, hair and nails. Increasing collagen production significantly improves overall appearance. Hair becomes thick and shiny, nails do not break and have an even surface, the skin becomes more elastic.
- Joints and tendons. Lack of collagen in the body affects the strength and mobility of joints. With age, the body loses its usual flexibility. All this can be prevented by improving nutrition, which promotes better collagen production. Dietary supplements containing food collagen can not only slow down, but also restore worn out cartilage tissue. Studies abroad have shown the effectiveness of treating arthritis and osteochondrosis with supplements containing collagen.
- Metabolism and muscle mass. Bodybuilding athletes know the best about the benefits of collagen. But for the average person, normal metabolism and muscle mass are important. Adequate protein levels are essential for building and maintaining muscle mass.
- Healthy heart, blood vessels and liver... Collagen produced by the body improves the condition of the blood vessels by making them elastic. This helps to avoid problems with high blood pressure and vascular blockage over time. The health of the liver directly depends on the amount of harmful substances that have passed through this organ. By consuming foods rich in glycine (a protein that promotes collagen production), you can minimize the effects of toxins on the liver.
- No digestive problems. Collagen provides strength to the organs of the gastrointestinal tract, improves the functioning of the stomach.
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The daily intake of this protein depends on how active a person is. So for a person with moderate physical exertion, it will take up to 5-7 grams of collagen per day.
If we are talking about athletes, bodybuilders and athletes, then this number rises to 10 grams per day. It is recommended for athletes and bodybuilders to take gelatin supplements to build and maintain muscle mass.
In order for a child's body to produce a sufficient amount of collagen, you need a good nutrition rich in B vitamins, vitamins C, D, E, PP and trace elements. The collagen rate for a child's body per day is 5 g.
Why does the body lose collagen?
A decrease in the level of collagen in the body occurs:
- for natural reasons, aging;
- due to improper nutrition;
- due to bad habits;
- if the regime of the day is not observed;
- with chronic stress;
- with congenital diseases and pathologies of the immune system.
Aging of the body is a natural and irreversible process. Modern cosmetology and medicine helps to slow down the onset of old age, but not to reverse it. It is possible to prolong the synthesis of collagen in the body with the help of special supplements, balanced nutrition, the use of "collagen" products, and cosmetic procedures.
Bad habits contribute to the rapid destruction of collagen in the body:
- smoking,
- alcohol consumption,
- abuse of ultraviolet light, both natural and artificial.
The skin of smokers is quickly covered with a network of fine wrinkles. This is due to the fact that nicotine, entering the body, accelerates the destruction of collagen fibers. Alcohol consumption also negatively affects collagen production. The constant use of alcohol destroys the body's reserves of vitamins C and E, which are responsible for the production of collagen.
Under the influence of ultraviolet radiation, collagen fibers are destroyed. The skin becomes thinner, color deteriorates, wrinkles appear early. Stress, lack of adequate nutrition and adequate sleep negatively affect the level of collagen in the body.
In medicine, there are diseases that are called "collagen". This is a group concept that combines several diseases characterized by damage to connective tissues. As a result of these diseases, an accelerated destruction of collagen fibers occurs in the body.
Foods high in collagen. Table
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Vegetable and animal oils
Oils of vegetable and animal origin are a supplier of polyunsaturated acids for humans and help in the synthesis of connective tissue.
For collagen production, the body needs vitamin A, which is found in:
- fatty meats,
- fish liver,
- egg yolks,
- butter and vegetable oils.
Juices
Together with juices, a person receives the entire complex of vitamins that are responsible for the production of collagen. Eating fresh fruits provides a full range of vitamins: A, B, C, D, E. Despite the fact that plant foods do not contain collagen, these products are necessary for its synthesis.
You should pay attention to juices from:
- citrus fruits,
- apples,
- kiwi,
- peaches.
Nuts
Nuts are a source of lysine and trace elements that contribute to collagen production.
Nuts contain:
- copper,
- manganese,
- selenium.
Like sea fish, nuts are a source of omega fatty acids, which are involved in the building of connective tissue.
Porridge and cereals
Whole grains and cereals are the basis of a healthy diet. They are rich in vitamins and minerals.
The diet should contain:
- rice,
- pearl barley,
- buckwheat,
- oatmeal,
- millet.
Vegetables
For good nutrition, vegetables and herbs should be present in the daily diet. They contribute to the active production of collagen, moisturizing the skin and improving its elasticity.
Should be consumed:
- broccoli,
- cauliflower, white cabbage,
- spinach, salad,
- celery,
- beets,
- parsley, cilantro, dill,
- Bell pepper,
- tomatoes.
Legumes:
- green pea,
- white and red beans,
- beans,
- lentils.
Lutein, an essential pigment for collagen synthesis, found in yellow and orange vegetables:
- carrots,
- pumpkin,
- corn.
Fruits and dried fruits
Fresh and dried fruits should be included in the daily diet. The daily intake of fresh fruit is approximately 300 to 600 grams.
In winter, you can replenish your supply of vitamins and minerals with dried fruits. It is useful to use jelly, jelly desserts made from fresh and dried fruits.
Berries and dried fruits
The most useful berry is blueberry. It restores youthfulness and a radiant appearance to the skin, improves eyesight, thanks to the vitamins and microelements it contains.
Also useful will be:
- figs,
- grapes,
- plums.
Berries do not lose their usefulness in the form of dried fruits:
- dried figs,
- prunes,
- raisins.
In the cold season, it is useful to eat dried fruits and compotes from them.
Milk and dairy products
Dairy products are responsible for providing the body with vitamins A and D, which are essential for collagen production. It is best to replenish the daily norm of collagen by using fish or meat aspic, jellied meat or jelly desserts.
What foods contain the most collagen?
From the table above you can see which foods contain the most collagen. The leaders in terms of collagen content are beef and turkey meat.
It should be noted that turkey meat contains more stable collagen than that found in lamb and pork... In addition, turkey meat is absorbed faster and easier by the body. Other fats and protein structures in meat reduce collagen production, but turkey is an exception.
Fatty varieties of sea fish are next in terms of collagen content. Sea fish are also rich in omega acids, which promote protein production and slow down the aging process. Vegetable seafood is a powerful accelerator of collagen production.
Laminaria - rich in iodine and mineral salts, seaweed not only diversifies the diet, but also prolongs the youthfulness of the skin, improves the condition of hair and nails and the general condition of the body.
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Lack of collagen in the body will primarily affect the appearance:
- rapid aging of the skin, the appearance of fine wrinkles;
- dry skin of the body;
- dull, weak hair;
- brittle nails.
What happens inside the body when there is a lack of collagen:
- blood vessels lose elasticity;
- the cartilage tissue wears out quickly, the joints become less mobile;
- there is a weakening of bone tissue;
- muscle tone decreases.
An excess of collagen is not talked about as often as a lack of it. Over-saturation is often encountered by professional athletes and athletes who actively take collagen supplements in the form of powders or capsules.
With the frequent use of such supplements, the organs responsible for processing and excreting everything that enters the body - the liver and kidneys - are the first to suffer. An excess of protein in some cases leads to the need for organ transplants.
A diet consisting only of protein foods can also be harmful to health. In addition to the necessary protein, a large amount of cholesterol and fats comes from animal food, which contributes to the occurrence of atherosclerosis.
For normal collagen production, a balanced diet is required, which will supply the body with the necessary:
- vitamins,
- proteins,
- trace elements.
Protein foods should be present in the diet, but plant foods should also be eaten. A deficiency, like an excess of protein in the body, is equally harmful. You can not neglect the rules of nutrition with a lack of protein, so as not to cause serious disruptions in the work of important organs and not to worsen your own health.
Video about collagen in the body
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