The Best Way You Can Get More Collagen – Cleveland Clinic

It’s not just for wrinkles anymore. The collagen trend has spread from cosmetic injections to products you see every day on grocery and drugstore shelves. Food, skin cream, pills and powders all tout collagen as the way to a healthy, vibrant body. Are they worth your money?

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“Your body has been making collagen your whole life,” says Elizabeth Bradley, MD, Medical Director of Cleveland Clinic’s Center for Functional Medicine. “Products to boost your collagen levels may be helpful, but first consider if your body needs more.”

When collagen levels drop

Collagen is a protein — the most plentiful protein in your body. It’s in your muscles, bones, tendons, ligaments, organs, blood vessels, skin, intestinal lining and other connective tissues.

While you can’t measure your collagen level, you can tell when it’s falling. Collagen decreases as you get older, contributing to:

• Wrinkles and crepey skin
• Stiffer, less flexible tendons and ligaments
• Shrinking, weakening muscles
• Joint pain or osteoarthritis due to worn cartilage
• Gastrointestinal problems due to thinning of the lining in your digestive tract

“Aside from aging, the top reason people don’t have enough collagen is poor diet,” Dr. Bradley says. “Your body can’t make collagen if it doesn’t have the necessary elements.”

Making collagen naturally

When your body makes collagen, it combines amino acids — nutrients you get from eating protein-rich foods, like beef, chicken, fish, beans, eggs and dairy products.

The process also requires vitamin C, zinc and copper. You can get vitamin C by eating citrus fruits, red and green peppers, tomatoes, broccoli and greens. You can get the minerals by eating meats, shellfish, nuts, whole grains and beans.

“As you age, however, your body may no longer absorb nutrients as well or synthesize them as efficiently,” Dr. Bradley says. “To make sure your body has enough ingredients to make collagen, you may need to change what you eat or take dietary supplements.”

The best collagen-boosting food

In addition to healthy servings of foods packed with protein, vitamins and minerals, Dr. Bradley recommends her favorite collagen-boosting brew: bone broth. You can buy it in grocery stores or make it yourself.

Bone broth draws collagen out of beef, chicken or fish bones, leaving a flavorful liquid that you can drink straight up or use in other dishes. Most bone broth recipes require slowly simmering bones in water — on the stove or in a crockpot — for one or two days.

“I recommend buying only organic bone broth, or cooking broth from the bones of only organically raised animals,” Dr. Bradley says. “You don’t want the residue of pesticides, antibiotics and other contaminants in your broth.”

Second best: collagen supplements

If you’re eating a healthy diet and feeding your body all the nutrients it needs to make collagen, you probably don’t need a supplement, Dr. Bradley says. But there’s nothing wrong with taking one.

Hydrolyzed collagen (or “collagen peptide”) powder usually has no flavor and dissolves easily in beverages, smoothies, soups and sauces.

As for skin cream with synthetic collagen, it may work. It will add a film-like layer to your skin to reduce water loss and act as a barrier from environmental elements. But using skin cream is probably not as effective as healthy eating — and protecting your skin from excessive sun exposure and sunburns, especially early in life, Dr. Bradley says.

“Your skin is your body’s largest organ,” she says. “The same way you nourish collagen stores throughout your body will nourish your skin too.”

10 Collagen-Rich Foods Better Than Supplements

Given the dozens of flashy (not to mention, expensive) collagen supplements currently flooding the market, you might not have realized there’s a wide array of collagen-rich foods and foods rich in nutrients proven to stimulate collagen synthesis that are likely already sitting in your kitchen pantry.

That’s right. You don’t have to spend money on trendy collagen products created to capitalize on the fad when you can reap the same collagen benefits naturally with a simple, well-informed trip to the grocery store.

What is collagen?

Simply put, collagen is the substance that holds the body together. This structural protein, which is the most abundant protein in the human body, acts as a building block for your bones, teeth, muscles, skin, joints and connective tissues. It supports the appearance of smooth, un-dimpled skin and provides strength to our bones and muscles.

What are the benefits of collagen?

This powerful protein is capable of many essential bodily functions.

• Supports muscle, joint, and tissue health. “Collagen’s function in our body is to keep connective tissues moveable, elastic and strong, in order to prevent brittleness,” says Jim White, RD, ACSM, HFS, Owner of Jim White Fitness and Nutrition Studios. This keeps our joints mobile, and our skin, nails, and hair healthy and less susceptible to damage.
• Firms skin and lessens the appearance of wrinkles. In fact, a study published in Skin Pharmacology and Physiology found that those who took collagen peptides once daily for eight weeks showed a significant improvement in skin’s elasticity.
• Improves gut health. Diana Gariglio-Clelland, RD, a dietitian at Balance One Supplements notes that collagen “even has an impact on the digestive system by impacting the lining of our gastrointestinal tract.” According to a 2011 study, glutamine, an amino acid in collagen, can help preserve gut barrier function.
• May help treat arthritis. A Creighton University Medical Center study found that collagen can also be an effective treatment for arthritis, which is a condition characterized by the breakdown of cartilage and certain connective tissues.

How does eating certain foods increase collagen production?

You can naturally increase your body’s collagen synthesis by consuming two different types of foods:

1. foods that are natural sources of collagen
2. foods that contain nutrients known to promote collagen production

“Eating [collagen-rich] food such as meat, fish, chicken, eggs and dairy products can help the body create collagen,” explains Gariglio-Clelland.

Another way to increase collagen production is to eat foods with specific collagen-boosting nutrients. “Copper, zinc, and vitamin C work together by operating with each other in connective tissue to help keep collagen strong and elastic,” says White. Eating foods that contain one (or more) of these nutrients can help to increase collagen synthesis.

Why experts recommend eating foods with collagen rather than taking collagen supplements.

Because collagen production decelerates in your thirties, many people have begun to seek out collagen supplements. Though these supplements can be valuable in replenishing the nutrient, there’s still an edge to getting collagen through whole foods.

“As with any supplement, we have very limited research on whether or not we actually absorb these nutrients. On the other hand, nutrients in food are much more bioavailable to us,” Lemein explains. “Therefore, as an RD, my recommendation is to always try to eat your nutrients versus taking supplements.”

White agrees: “Eating whole foods versus collagen supplements will allow you to intake more nutrients rather than limiting your intake to only collagen. Whole foods are functional because they have other properties like enzymes, fibers, etc. over only consuming collagen,” he says.

Plus, buying “collagen powder can consume a lot of your money when you are getting plenty from the foods you eat that will allow your body to make all the collagen it needs,” White says.

How many collagen-rich foods should you consume to increase collagen production?

While collagen can clearly have a positive impact on both internal and external factors associated with your body, experts have not determined the exact amount you should be eating of each nutrient that increases collagen formation within the body.

“I would say the best recommendation to ensure you are allowing your body to have enough collagen production to stay healthy and strong and to consume the recommended daily allowance of vitamin C, zinc, and copper, along with consuming a well-balanced diet and plenty of water.”

What are naturally collagen-rich foods?

White says “each of the [following] foods is high in collagen due to the collagen that is naturally found in bones of animals.” The most common food sources of collagen are:

More on each of these collagen-rich foods below:

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Since collagen is the most abundant protein in mammals, it’s no surprise that it is found in various types of protein-rich meat, including beef and chicken. Furthermore, as White notes, meat sources that include bone and/or connective tissue (such as a ribeye steak or chicken wings) are especially rich in collagen because it is the main component of said tissues.

According to a study in the journal Clinical Interventions in Aging, chicken neck and cartilage can be used to successfully treat arthritis because of its abundance of collagen.

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As far as collagen-rich foods go, trendy bone broth is probably the one that people are most familiar with. “Bone broth is a popular option for obtaining collagen without supplements,” Gariglio-Clelland explains. “It is made by simmering animal bones with liquid and some vinegar over a period of 12 to 24 hours to extract the collagen from the animal’s connective tissue.” Animal bones are also a natural source of gelatin, which in and of itself is packed with collagen.

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Like other animals, fish and shellfish have bones and ligaments made of collagen, making them a natural source of the skin-plumping substance. Per a study in the journal Food and Nutrition Sciences, fish collagen may even be preferable to collagen found in protein-packed meats such as beef or pork. According to the research, fish collagen is absorbed up to 1.5 times more efficiently into the body when compared to bovine or porcine sources of collagen. Due to the fact that fish collagen is absorbed more efficiently (and therefore enters the bloodstream at a quicker rate) it is considered to be one of the best sources of collagen.

And when you make fish at home, be sure to chow down on the skin, too. Fish skin, which has been used to help heal burn victims, is loaded with collagen.

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Collagen is naturally found in the shells and whites of eggs. In total, egg whites contain 18 amino acids and all nine essential amino acids.

More specifically, the type of collagen present in egg whites provides glucosamine sulfate, chondroitin sulfate, hyaluronic acid, and various other amino acids necessary for collagen production.

Studies have shown that these substances can help build connective tissues, heal wounds, increase muscle mass and reduce pain or stiffness. In fact, in a 2015 study, researchers discovered that eggshell membranes can have positive effects on the suppression of skin aging and protecting the skin from UVB radiation.

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As White notes, more than 60 percent of spirulina consists of amino acids: the building blocks of collagen. Therefore, the blue-green microalgae found in both fresh and marine waters is an excellent source of the stuff. A 2017 study in the journal Pharmaceutical Biology found that when spirulina was incorporated into topical skin creams it improved cell viability and aided wound healing.

Like certain types of meat, spirulina is a great source of protein. In fact, one tablespoon of powdered spirulina yields 6 grams of the muscle-building nutrient.

Which foods increase collagen synthesis and production?

When it comes to how to increase collagen, White explains there are three key nutrients to keep in mind:

• vitamin C synthesizes collagen
• zinc helps collagen production by acting as a cofactor (an activator of essential proteins)
• copper helps the production of collagen by activating the lysyl oxidase enzyme to create collagen maturation. Copper will create links within collagen to keep it functioning properly. If collagen is damaged copper will help repair it to the elasticity it was as well.

There’s one last piece of the puzzle: protein. “By consuming adequate protein (and therefore providing your body with essential amino acids), along with foods rich in vitamin C, zinc and copper, you’re providing your body with the ‘tools’ needed to boost collagen production,” says Amanda Baker Lemein, MS, RD.

Unlike foods that naturally contain collagen, these following 5 foods possess the nutrient building blocks your body requires to make its own collagen.

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Citrus fruits are great sources of vitamin C, which is required for collagen synthesis.

Other foods rich in vitamin C include strawberries (1 cup, 100% DV) and guava (1 cup, 418% DV).

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To boost your intake of zinc and copper, two additional nutrients that also promote the production of collagen, look no further than hearty nuts and seeds. The following nuts and seeds are excellent sources (meaning they contain more than 20 percent of your daily value of a nutrient) of either zinc or copper (or both).

• pumpkin seeds, 1 ounce: 2.2 mg zinc, 20% DV; 0.38 mg copper, 42% DV
• cashews, 1 ounce: 1.6 mg zinc, 15% DV; 0.62 mg copper, 69% DV
• almonds, 1 ounce roasted: 0.9 mg zinc, 8% DV; 0.27 mg copper, 30% DV
• sesame seeds, 1 tablespoon: 0.7 mg zinc, 6% DV; 0.37 mg copper, 41% DV

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As if you needed another reason to eat leafy green veggies such as kale and spinach, these healthy foods are also high in Vitamin C, zinc, and copper; it’s a collagen-boosting trifecta! In fact, one cup of raw, chopped kale contains nearly one and a half times the recommended daily value of Vitamin C.

Additionally, according to a Korean study, the chlorophyll found in foods like kale has been shown to increase the precursor to collagen in the skin.

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Bell peppers are “great” sources of vitamin C, according to Gariglio-Clelland. Half a cup of sliced red bell pepper, for example, boasts 117 milligrams of vitamin C. That’s nearly one and a half times the recommended daily value of the all-important nutrient.

Bell peppers also contain capsaicin, an anti-inflammatory compound that may combat signs of aging. A 2015 study found that capsaicin, which is typically found in spicy, plant-based foods, increases the stability of collagen fibers in tendons and protects collagen fibrils from enzymatic degradation.

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Oysters are hands-down the richest source of zinc. Just three ounces of oysters gets you a whopping 33 milligrams of zinc, exceeding your daily recommended zinc intake threefold. (You would just need to eat two eastern oysters to meet your 11-milligram daily value.) Oysters are also great sources of collagen-creating copper, as just three ounces of the mollusks contain nearly two and a half times the recommended daily value of the nutrient.

Now forget about those costly collagen supplements and stock your grocery carts accordingly!

Collagen Diet: Benefits and Collagen-Rich Foods

Just like brushing our teeth or combing our hair, anti-aging has become its own daily process in our lives. And even though many of us haven’t yet experienced the crux of aging skin, most people have experienced the pressure to look young. But is there another way to push off wrinkles that doesn’t involve overspending on skincare products?

According to Dr. Brooke Scheller, a certified nutrition specialist, there could be. It all starts with collagen, one of the body’s most abundant proteins. “It’s a protein found in our connective tissues, like muscles, skin, and the digestive system, that helps provide structure and elasticity,” she explains. Isabel Smith, a registered dietitian adds, “Collagen is the key to various structural components of the body. It’s involved in our skin, hair, nails, bones, connective tissue, tendons, and ligaments.”

Naturally produced collagen begins to decline in our 20s, Scheller notes, and that’s why eating collagen-rich foods can help keep its production going. “Collagen is widely known to break down over time, leading to physical changes, including wrinkles and sagging skin. It can also begin to break down our muscles and joints, too,” she says. Smith adds, “Eating collagen may help to boost collagen in the body and is also as a good source of extra protein.”

While Scheller says that it’s possible to see results with collagen supplements, especially ones that contain only collagen peptides, she outlined a list of foods that you can work into your diet, too. Sure, the grocery store may not be as fun as Sephora, but it’ll be a cost-effective and healthy way to see results.

Keep scrolling to learn the benefits of collagen and the best collagen-rich foods.

Bone Broth

Photo by Minimalist Baker

“One popular source of collagen is found in bone broth. This is made by cooking chicken, beef, or other animal bones to extract the collagen and minerals,” Scheller says. “It’s quite a time-consuming process, though, and many companies have created high-quality bone broth products that you can purchase in stores or online, like Bonafide Provisions, Osso Good, and Kettle & Fire.”

Gelatin

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“Gelatin is another source of collagen that many people purchase as a powder to add to smoothies or other meals to increase collagen intake,” Scheller says. Try adding gelatin to a low-calorie smoothie to work this ingredient into your breakfast routine.

Eggs

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“Eggs—specifically the whites—contain glycine and proline, which are the main amino acids that make up collagen,” Scheller says. But don’t pass on the yolks! She mentions that these are filled with vitamin D and healthy fats that help maintain the health of skin, bones, and muscles. Whether you prefer your eggs soft-boiled or scrambled, they’re the perfect protein-packed way to start your day.

Citrus

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Use fresh citrus to get your collagen boost, which both Smith and Scheller say has high levels of vitamin C that assist collagen production. Plus, there’s nothing more refreshing than a delicious fruit salad or even a pop of citrus in a salad.

Tomatoes

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Tomatoes are also chock full of vitamin C that can help with increasing your collagen production. Try eating them raw with a drizzle of olive oil, red wine vinegar, salt, and pepper, or add them to your favorite salad recipe.

Broccoli

Photo by Half Baked Harvest

Guess what else has a lot of vitamin C? Broccoli is another one of Scheller’s recommendations. Like eggs, there are countless ways to cook (or not) broccoli so that it perfectly suits your tastebuds. As for us? We love roasted broccoli in a refreshing lemon garlic salad.

Avocados

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Avocados aren’t only meant to go on toast — they are chock full of vitamin E and omega-3 fatty acids that help your skin glow all year round. According to studies, Omega-3s do indeed boost collagen production. Add one to your smoothie, salad, or of course, a piece of toast and reap the benefits.

Leafy Greens

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And speaking of veggies, leafy greens are also on Scheller’s list of collagen-rich picks because they’re chock-full of with vitamin C. But don’t bum yourself out with a boring bowl of basic greens. Instead, opt for a colorful salad that is deceptively delicious.

Nuts

Nataša Mandić / Stocksy

“Other minerals like zinc are important for proper collagen production, too,” Scheller says. Foods like nuts are full of zinc and because they’re also so rich in protein, a small handful of nuts will fill you right up. If you’re into healthy snacking, nuts are definitely going to become your new go-to midnight craving.

Mushrooms

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Last but not least, Scheller lists mushrooms as another food item that’s full of collagen-friendly zinc. Plus, mushrooms should already be in your kitchen since they’re a great taste-booster in one-pot meals.

12 Best Collagen-Rich Foods – Foods High in Collagen

Bojsha65

Many of us are looking for that perfect anti-aging skin care routine. We use all sorts of face washes, creams, and supplements in the morning — maybe a night mask or a serum before bed. We go to spas or treatment centers to get acid peels, or use makeup to cover up the wrinkles we don’t like.

While there’s nothing wrong with any of this, you might find that all of these treatments are creating a deeper hole in your wallet than you’d like.T he good news is, you can save a buck by eating foods that help the body produce its natural anti-aging protein: collagen.

“Collagen is the most abundant protein in the body,” explains Marisa Moore, RDN, LD. “It is present in skin, muscle, bone, and connective tissues and plays a key role in joint health and maintaining supple skin and elasticity.” As we get older, our body produces less collagen, she adds.

But the speed of that aging process is different for everyone. “How quickly we lose collagen varies with several factors including the environment and genetics,” she says.

So to make sure you’re giving your body the ingredients it needs to keep your hair, skin, and nails healthy and glowing, here are the 12 biggest collagen-rich foods that can help.

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1

Fish (with the Skin!)

Next time you’re eating a salmon dinner, you might want to leave the skin on, suggests Moore. Fish, in general, is already a great option as it’s rich in the amino acids needed to produce collagen. But ever wonder why a fish’s skin is so smooth after you remove the scales? That’s because there’s a high concentration of Type I collagen, which accounts for the majority of collagen in skin.

2

Red Bell Peppers

“Vitamin C is one of the primary nutrients involved in collagen synthesis,” says Moore, and red bell peppers are chockfull of it. This isn’t to hate on our green and yellow varieties, of course. Red peppers are just super ripe green peppers, while yellow peppers are somewhere in the middle. Each have vitamin C. But the older the pepper gets, the more vitamin C it contains, making the red ones even more useful for that collagen factory.

3

Tomatoes

Tomatoes — especially sun-dried tomatoes — also contain high levels of the vitamin C needed for collagen production. They also contain antioxidant lycopene, which is known to protect skin from sun damage and collagen breakdown. Toss these in a salad or place them on top of your pasta to add a little tang to you plates. Grape tomatoes also make a healthy grab-and-go snack on their own.

5

Berries

Strawberries, blackberries, raspberries, blueberries … all of them contain a great dose of vitamin C that’s works wonders on the skin. They also have ellagic acid which fights against UV ray damage, according to research.

6

Beef

If you’re about to bite into a burger or sink your teeth into a juicy steak, know that piece of meat is high in zinc. Zinc is one of the essential ingredients to collagen production, says Moore. What’s more, beef contains three of the amino acids that make up collagen: glycine, proline, and hydroxyproline.

7

Citrus Fruits

Here’s another fun fact about vitamin C: this nutrient is what helps link amino acids during collagen production. People often consider citrus fruits to be the kings and queens of vitamin C. But other fruits and veggies have been found to carry more. Still, one medium-sized orange has about 70 mg of vitamin C. That’s respectable considering the recommended daily value for an adult woman is 75 milligrams.

8

Eggs

Scramble ’em. Fry ’em, Boil ’em. Just remember to keep the yolk. That gooey yellow center contains collagen that will help keep your hair nice and shiny. The egg whites also carry the animo acids needed to make collagen.

9

Dark Leafy Greens

Greens like spinach, kale, collard greens, and rainbow chard are known for carrying all sorts of nutrients — including that oh-so-desirable vitamin C. But the nutrient that makes these veggies green is just as important to keeping your skin healthy. Chlorophyll, the source of the pigment, may increase the amount of procollagen (the precursor to collagen).

10

Chicken

Like beef and fish, chicken has all of the animo acids required to make collagen. In general, if you’re a meat eater who eats a balanced plate of protein and vegetables, you’re probably giving your skin a good dose of what it needs to stay as smooth as possible.

11

Legumes

Legumes contain many minerals and proteins that will help your skin. Chickpeas are especially great for collagen synthesis because they are rich in zinc and vitamin C.

12

Oysters

Once you read this, you might find yourself casually slurping these at home on the couch instead of waiting for that rare occasion you go out for oysters and cocktails with your friends. Oysters contain high levels of copper which, according to Moore, is another mineral that helps us to create collagen.

Adele Jackson-Gibson
Senior Editor
Adele Jackson-Gibson is a certified fitness coach, model, and writer based in Brooklyn.

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Collagen | The Nutrition Source

Collagen is the most abundant protein in the body. Its fiber-like structure is used to make connective tissue. Like the name implies, this type of tissue connects other tissues and is a major component of bone, skin, muscles, tendons, and cartilage. It helps to make tissues strong and resilient, able to withstand stretching.

In food, collagen is naturally found only in animal flesh like meat and fish that contain connective tissue. However, a variety of both animal and plant foods contain materials for collagen production in our own bodies.

Our bodies gradually make less collagen as we age, but collagen production drops most quickly due to excess sun exposure, smoking, excess alcohol, and lack of sleep and exercise. With aging, collagen in the deep skin layers changes from a tightly organized network of fibers to an unorganized maze. [1] Environmental exposures can damage collagen fibers reducing their thickness and strength, leading to wrinkles on the skin’s surface.

Collagen Supplementation

Despite its abundance in our bodies, collagen has become a top-selling supplement purported to improve hair, skin, and nails—key components of the fountain of youth. The idea of popping a pill that doesn’t have side effects and may reverse the signs of aging is attractive to many. According to Google Trends, online searches for collagen have steadily increased since 2014.

Collagen first appeared as an ingredient in skin creams and serums. However, its effectiveness as a topical application was doubted even by dermatologists, as collagen is not naturally found on the skin’s surface but in the deeper layers. Collagen fibers are too large to permeate the skin’s outer layers, and research has not supported that shorter chains of collagen, called peptides, are more successful at this feat.

Oral collagen supplements in the form of pills, powders, and certain foods are believed to be more effectively absorbed by the body and have skyrocketed in popularity among consumers. They may be sold as collagen peptides or hydrolyzed collagen, which are broken down forms of collagen that are more easily absorbed. Collagen supplements contain amino acids, the building blocks of protein, and some may also contain additional nutrients related to healthy skin and hair like vitamin C, biotin, or zinc.

What does the research say on collagen supplements?

Most research on collagen supplements is related to joint and skin health. Human studies are lacking but some randomized controlled trials have found that collagen supplements improve skin elasticity. [3,4] Other trials have found that the supplements can improve joint mobility and decrease joint pain such as with osteoarthritis or in athletes. [5] Collagen comprises about 60% of cartilage, a very firm tissue that surrounds bones and cushions them from the shock of high-impact movements; so a breakdown in collagen could lead to a loss of cartilage and joint problems.

However, potential conflicts of interest exist in this area because most if not all of the research on collagen supplements are funded or partially funded by related industries that could benefit from a positive study result, or one or more of the study authors have ties to those industries. This makes it difficult to determine how effective collagen supplements truly are and if they are worth their often hefty price.

A downside of collagen supplements is the unknown of what exactly it contains or if the supplement will do what the label promotes. In the U.S., the supplement industry is not regulated by the Food and Drug Administration, and there are concerns of collagen supplements containing heavy metals.

Another potential downside is that taking a collagen supplement can become an excuse to not practice healthy behaviors that can protect against collagen decline, such as getting enough sleep and stopping smoking.

That said, the available research has not shown negative side effects in people given collagen supplements. [3,4]

Can You Eat Collagen?

There is a lack of research to show that eating collagen can directly benefit skin or joint health. When digested in the stomach, collagen is broken down into amino acids, which are then distributed wherever the body most needs protein. Still, many foods that support collagen production are generally recommended as part of a healthful eating plan.

Food containing collagen

• There are foods rich in collagen, specifically tough cuts of meat full of connective tissue like pot roast, brisket, and chuck steak. However, a high intake of red meat is not recommended as part of a long-term healthy and environmentally sustainable diet. Collagen is also found in the bones and skin of fresh and saltwater fish. [2]
• Bone broth, a trending food featured prominently in soup aisles, is promoted as a health food rich in collagen. The process involves simmering animal bones in water and a small amount of vinegar (to help dissolve the bone and release collagen and minerals) anywhere from 4 to 24 hours. However, the amount of amino acids will vary among batches depending on the types of bones used, how long they are cooked, and the amount of processing (e.g., if it is a packaged/canned version).
• Gelatin is a form of collagen made by boiling animal bones, cartilage, and skin for several hours and then allowing the liquid to cool and set. The breakdown of these connective tissues produces gelatin. Collagen and its derivative, gelatin, are promoted on certain eating plans such as the paleo diet.

Foods to boost collagen production

• Several high-protein foods are believed to nurture collagen production because they contain the amino acids that make collagen—glycine, proline, and hydroxyproline. [6] These include fish, poultry, meat, eggs, dairy, legumes, and soy.
• Collagen production also requires nutrients like zinc that is found in shellfish, legumes, meats, nuts, seeds, and whole grains; and vitamin C from citrus fruits, berries, leafy greens, bell peppers, and tomatoes.

Bone broth has been eaten for centuries in various cultures because it is easy to digest and believed to have healing properties. Chicken broth is highly valued by some as a remedy for the flu. In more recent years it has been promoted to help symptoms from psychiatric and neurodevelopmental disorders including autism and attention-deficit hyperactivity. [7] Claims that it detoxifies the liver, improves digestion, reverses wrinkles, builds bones, and relieves join pain have led some marketing analysts to predict that the bone broth market will approach $3 billion by 2024. [8]

In reality, bone broth contains only small amounts of minerals naturally found in bone including calcium, magnesium, potassium, iron, phosphorus, sodium, and copper. The amount of protein, obtained from the gelatin, varies from 5-10 grams per cup.

There is some concern that bone broth contains toxic metals like lead. One small study found that bone broth made from chicken bones contained three times the lead as chicken broth made with the meat only. [7] However the amount of lead in the bone broth per serving was still less than half the amount permitted by the Environmental Protection Agency in drinking water. A different study found that bone broth, both homemade and commercially produced, contained low levels (<5% RDA) of calcium and magnesium as well as heavy metals like lead and cadmium. [9] The study noted that various factors can affect the amount of protein and minerals extracted in bone broth: the amount of acidity, cooking time, cooking temperature, and type of animal bone used. Therefore it is likely that the nutritional value of bone broths will vary widely.

Healthy Lifestyle Habits That May Help  

Along with a healthy and balanced diet, here are some habits that may help protect your body’s natural collagen:

• Wear sunscreen or limit the amount of time spent in direct sunlight (10-20 minutes in direct midday sunlight 3-4 times a week provides adequate vitamin D for most people).
• Get adequate sleep. For the average person, this means 7-9 hours a night.
• Avoid smoking or secondhand smoke.
• Control stress. Chronically high cortisol levels can decrease collagen production.
• Although the exact connection between exercise and skin quality is unclear, some studies have found that exercise slows down cell activity involved with aging skin. [10] 

Bottom Line

At this time, non-industry funded research on collagen supplements is lacking. Natural collagen production is supported through a healthy and balanced diet by eating enough protein foods, whole grains, fruits, and vegetables and reducing lifestyle risk factors.

References

1. Rinnerhaler M, Bischof J, Streubel MK, Trost A, Richter K. Oxidative Stress in Aging Human Skin. Biomolecules. 2015 Apr 21;5(2):545-89.
2. Avila Rodríguez MI, Rodriguez Barroso LG, Sánchez ML. Collagen: A review on its sources and potential cosmetic applications. Journal of Cosmetic Dermatology. 2018 Feb;17(1):20-6.
3. Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin pharmacology and physiology. 2014;27(1):47-55.
4. Kim DU, Chung HC, Choi J, Sakai Y, Lee BY. Oral intake of low-molecular-weight collagen peptide improves hydration, elasticity, and wrinkling in human skin: a randomized, double-blind, placebo-controlled study. Nutrients. 2018 Jul;10(7):826.
5. Bello AE, Oesser S. Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Current medical research and opinion. 2006 Nov 1;22(11):2221-32.
6. Lodish H, Berk A, Zipursky SL, et al. Molecular Cell Biology. New York: W. H. Freeman; 2000.
7. Monro JA, Leon R, Puri BK. The risk of lead contamination in bone broth diets. Medical hypotheses. 2013 Apr 1;80(4):389-90.
8. Global Market Insights. Worldwide Broth Market. Feb 26, 2018.
9. Hsu DJ, Lee CW, Tsai WC, Chien YC. Essential and toxic metals in animal bone broths. Food & nutrition research. 2017 Jan 1;61(1):1347478.
10. Crane JD, MacNeil LG, Lally JS, Ford RJ, Bujak AL, Brar IK, Kemp BE, Raha S, Steinberg GR, Tarnopolsky MA. Exercise‐stimulated interleukin‐15 is controlled by AMPK and regulates skin metabolism and aging. Aging cell. 2015 Aug;14(4):625-34.

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What Is Collagen? Health Benefits, Food Sources, Supplements, Types, and More

Here’s a not-so-great reality: “Every year after 30, we lose collagen, and our ability to produce high-quality collagen can diminish,” says Robinson. She recommends using topicals that enhance collagen production to help replenish collagen stores. One is retinoids or retinols, often formulated in anti-aging creams and serums. A study published in the Journal of Cosmetic Dermatology in March 2016 found that retinoic acid and retinol stimulate collagen synthesis in the skin. (8) Zeichner adds that applying products containing alpha hydroxy acids, like glycolic acid, and peptides can trigger collagen formation.

There are several treatments, performed in-office at the dermatologist, that help increase collagen. “Studies prove that a variety of procedures are able to increase collagen production and improve the appearance of skin,” says Yag-Howard. These include lasers, radiofrequency, ultrasound, microneedling, and fillers, she says.

You’re also best served by maintaining a healthy diet. Protein-rich foods will supply the amino acids your body needs to produce collagen. It also gets some help from other nutrients, like vitamin C, zinc, and copper, according to the Cleveland Clinic. (3) To maximize collagen production, eat a varied diet filled with whole foods like fruits, vegetables, whole grains, beans, lean meats, seafood, and nuts. And yes, that sounds like the healthy eating advice you’ve long heard.

Finally, wear a broad-spectrum sunscreen with at least SPF 30. “This is the best way to ensure healthy collagen,” says Zeichner. “Make sure to wear it every day, as even incidental sunlight exposure adds up over a lifetime,” he says. Your first line of defense is to protect the collagen you have, rather than trying to make up for bad sun protection habits later. (9)

Practice self-care with skin massage. There’s a small amount of data suggesting that regular skin massage may help encourage the formation of procollagen-1 and enhance the benefits of anti-aging creams. (10)

Also, don’t work against your body’s natural production of collagen. That means reducing alcohol consumption and stopping smoking. Those two habits are associated with collagen loss that leads to the formation of wrinkles in the forehead, between the brows, in the crow’s feet, and etches “smile” lines in deeper, notes an August 2019 analysis in the Journal of Clinical and Aesthetic Dermatology. (11) Additionally, limit sugar consumption, which causes formation of advanced glycation end products (“AGEs”) that eat away at collagen. (12)

Learn More About Ways to Increase Collagen in Your Face

12 Foods High in Collagen for Healthier Skin and Joints

Collagen has a reputation for keeping skin taut and youthful — after all, it’s the most bountiful protein in your body.

Collagen is found in your skin, yes, but also in your muscles, bones, tendons, organs, ligaments, blood vessels, intestinal lining and other connective tissues, per the Cleveland Clinic. That’s also why the best sources of collagen are animal products.

As you age, your collagen naturally decreases, which contributes to wrinkles and crepey skin, stiffer tendons and ligaments, shrinking or weakening muscles, joint pain or osteoarthritis from worn cartilage and even gastrointestinal problems as your digestive tract lining thins.

Besides aging, the top reason for too little collagen is a poor diet. However, you can get this powerful protein naturally from collagen-rich foods and from foods that build collagen, per the Cleveland Clinic. Collagen production requires vitamin C, zinc, copper and protein, so eating grub rich in these nutrients can help maintain your collagen levels.

Try these collagen-rich foods for skin, joints and hair and foods that will help your body increase collagen production naturally.

You can cook quinoa in bone broth — both healthy sources of protein — to help support your body’s collagen levels.

Image Credit: Madeleine_Steinbach/iStock/GettyImages

Whether you buy it in the grocery store or make it yourself, bone broth draws the collagen out of beef, chicken or fish bones, resulting in a savory liquid you can drink or use in other dishes, per the Cleveland Clinic.

That said, it’s unlikely that bone broth can provide a consistently reliable source of amino acids needed for collagen production when compared to supplemental sources of collagen, per a May 2019 study in the ​International Journal of Sport Nutrition and Exercise Metabolism​​.​ These key amino acids’ availability is likely what contributes to the effectiveness of collagen production, but the study showed there was large variability in the amino acid content of bone broth across recipes.

Still, many people find sipping on bone broth to be a soothing ritual — so if you love it, there’s no harm in trying it to increase collagen naturally.

Chicken is the source of several collagen supplements, but besides being one of the best sources of collagen, it also provides the protein (and therefore, the amino acids) your body needs to create collagen on its own.

Chicken breast has 55 grams of protein per 6 ounces cooked. It also provides 15 percent of the daily value (DV) for collagen-building zinc and 8 percent DV for copper. Try the poultry in these low-calorie chicken recipes.

Like chicken, beef is the source of many collagen supplements but eating the meat can also help your body produce collagen on its own. Beef steak is rich in protein with 48 grams per 6 ounces cooked. It also provides an impressive 114 percent of the DV for zinc, a mineral your body needs to produce collagen.

Try it in these healthy stew meat recipes that aren’t stew.

Marine collagen is made from the scales of fish — and while you won’t be chowing down on scales for dinner, seafood like salmon can still support your body’s natural collagen production.

Coho salmon has 40 grams of protein per 6 ounces cooked, plus 13 percent of the DV for collagen-building copper. Try it in these tasty salmon recipes.

Toss collagen-building chickpeas into a salad or roast them with curry powder for a snack that’s healthy for your skin and joints.

Image Credit: fcafotodigital/iStock/GettyImages

Legumes are a good way to increase collagen naturally, but chickpeas (garbanzo beans) are a particularly good source of copper with 64 percent of the DV per cup cooked. They also provide 23 percent of the DV for zinc, plus 15 grams of protein.

It can be difficult to find collagen-rich vegetarian food, but chickpeas are a great way to naturally support your body’s production with essential nutrients. Try them in these high-protein chickpea recipes.

Proline is one of the primary amino acids needed for collagen production, per a September 2020 report in ​StatPearls​, and one large egg packs 256 milligrams of proline and 6.3 grams of protein.

Try the kitchen staple in these nutritious egg recipes.

Whole milk offers 15 grams of protein per 16 ounces, making it an easy way to support your collagen production if you’re not keen on sipping bone broth. It also provides 16 percent of the DV for zinc and 14 percent of the DV for copper.

To double up on collagen-building fare, dip slices of red bell peppers into hummus made with chickpeas.

Image Credit: AlexPro9500/iStock/GettyImages

Another great source of collagen-building nutrients, sweet red bell peppers provide 169 percent of the DV for vitamin C each. Vitamin C regulates the synthesis of collagen, but the amount of vitamin C in your skin — along with your body’s production of collagen — naturally declines with age, per Oregon State University. That’s why it’s important to get enough C along with collagen.

Red peppers also have 21 percent of the DV for vitamin A, which helps to maintain your skeletal and soft tissue, mucus membranes and skin, per the U.S. National Library of Medicine.

Oranges are famously rich in vitamin C, with 109 percent of the DV each. Try the fruit in these immune-boosting orange recipes.

As for other fruits, bananas offer 13 percent of the DV of vitamin C and 12 percent of the DV for copper. So while bananas don’t have collagen themselves, they can provide a decent amount of nutrients that help build collagen in your body.

Vegetables are not high in collagen but produce like broccoli can help your body produce more of the protein. Broccoli offers 90 percent of the DV for vitamin C per cup raw, plus small amounts of copper and zinc.

Walnuts provide 50 percent of the DV for collagen-building copper per ounce raw. They also have some zinc and are a plant-based source of protein.

Beyond helping your skin look youthful, nuts may actually help you live longer: People between the ages of 55 and 69 who ate at least 10 grams of tree nuts or peanuts (about half a handful) every day had a lower risk of dying from major causes such as respiratory disease, cancer, diabetes or heart disease than those who did not, per a May 2015 study in the ​International Journal of Epidemiology​.

A squeeze of lemon over brown rice will provide vitamin C, which is key for your body’s natural collagen production.

Image Credit: vm2002/iStock/GettyImages

Brown rice is a healthy way to fit in collagen-building minerals: It has 24 percent of the DV for copper and 13 percent of the DV for zinc per cup cooked.

In general, whole grains like brown rice are a better option than refined grains, which a stripped of many valuable nutrients and compounds (including fiber, B vitamins, iron, copper, zinc, magnesium, antioxidants and phytochemicals) during processing, per the Harvard T.H. Chan School of Public Health.

90,000 what is it and what products contain

Collagen effect, what is important?

Collagen is the main component that forms the basis of the body’s connective tissue: muscles, tendons, ligaments, skin, cartilage, joints, etc. It is one of the main components responsible for the strength and elasticity of all connective tissue, including the walls of blood vessels and the heart.

Collagen production gradually decreases with age. After about 35-40 years, the production of collagen in the body decreases, which can cause problems (sagging and sagging skin, the appearance of wrinkles).In addition, a decrease in collagen production can lead to diseases such as osteoarthritis, joint and muscle pain.

Benefits of collagen for skin

The main benefits of collagen for the skin are:

• Maintain skin elasticity and firmness.
• Strengthens the skin, maintaining an optimal level of water required for its hydration.
• Complexion, the skin looks radiant, rested and healthy.
• Acceleration of the skin regeneration process and skin healing in case of injuries, cuts.
• Preservation of youthfulness and natural shine of hair, hair becomes stronger and less prone to breakage.

Products that improve collagen production in the skin

It is no secret that in order for the body to receive all the necessary vitamins and nutrients, the diet must be varied and balanced. Drinking enough fluids also affects collagen production and skin hydration. This is the easiest and most affordable way to support collagen production.

There are no miracle cures or products for the skin, but there are those that help to increase the elasticity of the skin and make it look healthy.

We have compiled a list of foods that promote collagen production:

1. Animal protein: meat and fish

Protein of animal origin (meat, offal, animal gelatin) contains a large amount of collagen.

It is important to avoid semi-finished products.

Experts recommend eating red meat in moderation (no more than once a week).

Fish, especially salmon, tuna or trout, which are high in omega-3 fatty acids, naturally increase the concentration of collagen (also beneficial for bones and joints).

2. Fruits and vegetables

Red fruits and vegetables contain collagen: red peppers, cherries, strawberries, tomatoes, raspberries …

And fruits rich in vitamin C are necessary for the production of collagen: orange, kiwi, grapefruit, mango, pineapple and some others. For example, lemon does not stimulate collagen production, but acts as an antioxidant.

3. Eggs

Eggs are the best food for our skin, because they have a high concentration of valuable proteins and vitamins B, E, amino acids and sulfur).

4. Dried fruits and nuts

Peanuts, walnuts, pistachios, almonds also stimulate collagen production.

5. Dairy products

Dairy products (milk, cheese, yoghurt, etc.) have a beneficial effect on collagen production due to their high protein content.

6.Sulfur products

You need to eat foods that contain sulfur in their composition (garlic, onions, celery, cucumbers, olives, grapes), they also provide a good level of collagen in the body.

7. Tea

Tea (green, white, black or red) is a natural antioxidant that prevents the reduction of collagen in our body.

8. Jelly

Gelatin is converted into collagen in the body and is also a valuable source of animal protein.

Bio-Oil helps to improve the elasticity of your skin

Bio-Oil is a multifunctional oil known all over the world. It helps in the prevention and treatment of stretch marks, blemishes and scars, and is an aid in the fight against skin aging. An oil-based suspension with the addition of plant extracts (rosemary, calendula, lavender and chamomile) and vitamins A and E, acts as a powerful antioxidant against free radicals and helps maintain skin elasticity and firmness.

Eat healthy foods and do the beauty ritual with Bio-Oil in the morning and evening to keep your skin looking beautiful and youthful.

Be healthy!

Info Field »6 collagen-rich products that will make your skin glow

01 February 2020 01 February 2020

Collagen is synthesized in the body, but after a certain age this process is greatly slowed down.This is why it is so important to include foods rich in structural protein in your diet after 20 years. So what should you add to the menu?

1. Bone broth

One of the most common sources of collagen is the broth made after boiling poultry or beef with grits. However, any other meat will do as well. The main thing is to have it with the bone. The preparation of such a broth is not a quick matter, but the result is not only tasty, but also extremely beneficial for the skin.By the way, beef broth is considered the most effective. The recommended daily portion is 170 – 340 g.

2. Gelatin

How exactly to use it is up to you. Fruit jelly for dessert and jellied fish will be equally useful from the point of view of enrichment with collagen. If all of these dishes are not to your taste, try simply adding a spoonful of gelatin to your favorite smoothie.

3. Eggs

Egg white contains glycine and proline, amino acids that promote collagen production.And in the egg yolk – and collagen itself. In addition, eggs have enough healthy fats and vitamin D to help build muscle and bone. It is best to consume this product for breakfast and give preference to hard-boiled eggs. The norm is 2 eggs per day.

4. Salmon

Unfortunately, the list of collagen-rich foods is not too long. Salmon no longer contains this protein. But there is zinc, which promotes collagen synthesis. And also omega-3, which helps to moisturize the skin from the inside, and therefore significantly slow down its aging.It is recommended to eat salmon at 115 – 140 g, twice a week. If it doesn’t work out, then take a closer look at nuts and mushrooms. They are also rich in zinc.

5. Green leafy vegetables

This is also not about collagen, but about substances that promote its synthesis. In particular, green vegetables contain chlorophyll. He is actively involved in the production of protein. So go for kelp, arugula, cabbage, and green beans. To enhance the effect, season vegetables with olive or sesame oil – sources of vitamins A and K.Want glowing skin? You can safely eat 2-3 cups of vegetables a day.

6. Citrus

Lemons, oranges or grapefruits – it doesn’t matter which fruit you choose. It is important that all citrus fruits contain vitamin C, which is essential for collagen production. It binds amino acids that are involved in the formation of proline. And proline is the precursor of the protein necessary for skin radiance. But be careful not to eat more than 2 fruits a day.

Collagen in food – GBUZ “City Hospital No. 8 of the city of Sochi” MZKK

Collagen is a type of protein synthesized by connective tissue.It is he who is responsible for the firmness and elasticity of the skin. Therefore, the first wrinkles are a signal that the collagen content has decreased. Eating well is one way to slow down the breakdown of this protein.

Collagen is a protein. 30-40% of the total protein in the body falls on it. Collagen maintains youthful skin, but its presence is also found in nails, hair, joints and intestinal tissues. There are 16 types of collagen in total. The most common (90%) are only 3 types.Collagen types I and II are found in bones, skin, tendons and ligaments; collagen type III – in the joints.

The human body is able to produce the required amount of collagen on its own. However, after 25 years, its natural production begins to decline. It is during this period that the appearance of the first wrinkles can be observed, and arthritis can begin a little later. Now let’s see what to eat to prevent this.

Meat broth and fish

• Bone broth is probably one of the best choices because other foods only stimulate collagen production, and this broth contains a bioactive form of protein that the body can use right away.Beef broth is rich in type I collagen, which has a positive effect on skin health; Turkey chicken broth contains type II collagen, which supports normal joint function. Bone broth for skin health should ideally be drunk daily in portions of 170-340 g
• Salmon – This fish contains zinc and a trace mineral that promote collagen synthesis. Also, the content of omega-3 fats helps to moisturize the skin from the inside, which helps to maintain its youth.It is recommended to eat salmon 2 servings (115-140 g) per week.

Vegetables, fruits, berries

• Green leafy vegetables are the best option in the prevention of various diseases. They can also prevent premature collagen breakdown. All green vegetables contain chlorophyll, which increases the amount of procollagen in the skin. Chlorophyll has antioxidant properties against UV rays and free radicals, which prevents premature aging.A portion of green vegetables per day depends on your activity: the more you move, the more you can eat. If your activity is more than 30 minutes a day, then feel free to eat 3 cups of vegetables, if less – 2.5.
• Citrus fruits. Vitamin C, which is found in citrus fruits, acts as a binder for amino acids that are needed to form proline. Proline is a necessary substance at the stage preceding the formation of collagen itself. In addition, vitamin C protects against environmental toxins.To get the amount of vitamin C, it is permissible to eat 2 fruits daily.
• Tomatoes – They contain the antioxidant substance lycopene, which protects the skin from sun damage. Lycopene also stimulates collagen synthesis. To get more of this substance, you need to heat the vegetable, and it is even better to give preference to tomato juice, which is recommended to drink 1 glass a day.
• Avocado – This product contains vitamin E, which helps prevent the breakdown of collagen in the body.In addition, avocados contain fats that are beneficial for skin cells. And avocado oil promotes collagen production.
• Raspberries, blackberries, strawberries, cranberries are sources of ellagic acid, which the body needs to prevent collagen from breaking down from UV rays. Berries also contain vitamin C. The portion that can be eaten per day depends on age: an adult (18+) can eat up to 75 g of berries daily.

Eggs
Eggs are a product that, like bone broth, contains collagen itself.The body can get it from the yolk. Eggs also contain sulfur, which is essential for collagen production and liver detoxification, which helps eliminate toxins that break down collagen in the body. But you shouldn’t eat too many of them: the norm is 2 eggs a day.

Seeds

• Pumpkin Seeds are a plant source rich in zinc that stimulates collagen synthesis. Foods containing zinc also slow down the rate of protein breakdown. In addition, zinc helps to speed up the wound healing process, which is essential for healthy skin.For food, it is better to choose fried seeds – they contain more nutrients. Recommended 2 tbsp. l. add to salads or homemade granola.
• Chia Seeds. Plant-based omega-3 fats contained in these seeds help to rejuvenate and hydrate skin cells, thanks to which the skin becomes smooth and elastic. It is enough for an adult to eat no more than 20 g of seeds per day. They can be added to cereals, smoothies, baked goods.

In addition to age, protein production is influenced by:

• smoking,
• polluted environment,
• sun exposure,
• diet with a lot of refined sugar and fried foods.

90,000 10 collagen products that slow down skin aging

Collagen is a type of protein synthesized by connective tissue. It is he who is responsible for the firmness and elasticity of the skin. Therefore, the first wrinkles are a signal that the collagen content has decreased. Eating well is one way to slow down the breakdown of this protein.

We at 5 Fun Facts love to take care of ourselves, so we are sharing with you a list of foods that should be present in your diet to prevent premature aging of your skin.And to make it easier to figure it out, let’s first explain what collagen is.

Behind the scenes, collagen is called “glue”, because without this protein, our body would simply crumble

As we have already said, collagen is a protein. 30-40% of the total protein in the body falls on it. Collagen maintains youthful skin, but its presence is also found in nails, hair, joints and intestinal tissues. There are 16 types of collagen in total. The most common (90%) are only 3 types.Collagen types I and II are found in bones, skin, tendons and ligaments; collagen type III – in the joints.

The human body is able to produce the required amount of collagen on its own. However, after 25 years, its natural production begins to decline. It is during this period that the appearance of the first wrinkles can be observed, and arthritis can begin a little later. Now let’s see what to eat to prevent this.

Meat broth and fish

• Bone broth is perhaps one of the best choices because other foods only stimulate collagen production, and this broth contains a bioactive form of protein that the body can use right away.Beef broth is rich in type I collagen, which has a positive effect on skin health; Turkey chicken broth contains type II collagen, which supports normal joint function. Bone broth for healthy skin should ideally be drunk daily in portions of 170–340 g.
• Salmon – This type of fish contains zinc and a trace mineral that promote collagen synthesis. Also, the content of omega-3 fats helps to moisturize the skin from the inside, which helps to maintain its youth.It is recommended to eat salmon 2 servings (115-140 g) per week.

Vegetables, fruits, berries

• Green leafy vegetables are the best option in the prevention of various diseases. They can also prevent premature collagen breakdown. All green vegetables contain chlorophyll, which increases the amount of procollagen in the skin. Chlorophyll has antioxidant properties against UV rays and free radicals, which prevents premature aging.A portion of green vegetables per day depends on your activity: the more you move, the more you can eat. If your activity is more than 30 minutes a day, then feel free to eat 3 cups of vegetables, if less – 2.5.
• Citrus fruits. Vitamin C, which is found in citrus fruits, acts as a binder for amino acids that are needed to form proline. Proline is a necessary substance at the stage preceding the formation of collagen itself. In addition, vitamin C protects against environmental toxins.To get the amount of vitamin C, it is permissible to eat 2 fruits daily.

• Tomatoes – They contain the antioxidant substance lycopene, which protects the skin from sun damage. Lycopene also stimulates collagen synthesis. To get more of this substance, you need to heat the vegetable, and it is even better to give preference to tomato juice, which is recommended to drink 1 glass a day.
• Avocado – This product contains vitamin E, which helps prevent the breakdown of collagen in the body.In addition, avocados contain fats that are beneficial for skin cells. And avocado oil promotes collagen production. Experts recommend eating half of this fruit, but at the same time listening to the body and monitoring its reaction to one or another food.
• Raspberries, blackberries, strawberries, cranberries are sources of ellagic acid, which the body needs to prevent collagen from breaking down from UV rays. Berries also contain vitamin C. The portion that can be eaten per day depends on age: an adult (18+) can eat up to 75 g of berries daily.

Eggs

Eggs are a product that, like bone broth, contains collagen itself. The body can get it from the yolk. Eggs also contain sulfur, which is essential for collagen production and liver detoxification, which helps eliminate toxins that break down collagen in the body. But you shouldn’t eat too many of them: the norm is 2 eggs a day.

Seeds

• Pumpkin seeds are a plant source rich in zinc that stimulates collagen synthesis.Foods containing zinc also slow down the rate of protein breakdown. In addition, zinc helps to speed up the wound healing process, which is essential for healthy skin. For food, it is better to choose fried seeds – they contain more nutrients. Recommended 2 tbsp. l. add to salads or homemade granola.
• Chia seeds. Plant-based omega-3 fats contained in these seeds help to rejuvenate and hydrate skin cells, thanks to which the skin becomes smooth and elastic.It is enough for an adult to eat no more than 20 g of seeds per day. They can be added to cereals, smoothies, baked goods.

Not only food is important, but also lifestyle

Products from the list, of course, will help maintain the level of collagen at the desired level, but it is worth remembering that, in addition to age, protein production is affected by:

• smoking,
• polluted environment,
• exposure to sunlight,
• diet with a lot of refined sugar and fried foods.

How do you keep your skin healthy and youthful?

90,000 5 Collagen Products That Slow Skin Aging | HEALTH

After 25 years, the natural production of collagen in the body decreases, and the first sign of this is wrinkles. What foods should you eat to slow down skin aging?

Bone broth

Bone broth is the first on the list for a reason – it contains a bioactive form of protein that the body can start using right away.At the same time, other products only stimulate collagen production.

• Beef broth. It is high in type I collagen, which has a positive effect on skin health.
• Turkey chicken broth is rich in type II collagen, which supports normal joint function.

The first living collagen is a protein consisting of different molecular biocomponents, which ensures its high bioavailability, which allows us to restore the connective tissue of our body as quickly as possible, increasing its strength and elasticity.

Photo: Shutterstock.com/ AS Food studio

Eggs

Another product that directly contains collagen itself is eggs. The body gets it from the yolk. Eggs also contain sulfur, which is essential for collagen production and liver detoxification, which helps to eliminate toxins that break down collagen in the body. The norm is 2 eggs per day.

Photo: Cheese Factory Restaurant

Fish

Fish, especially salmon, contain zinc and a trace mineral.Together, they promote collagen synthesis. In addition, the content of omega-3 fats contributes to moisturizing the skin from the inside, and therefore slowing down aging.

They can be consumed additionally by taking a special preparation. For example, capsules with salmon oil “Omega-3”.

Citrus fruit

For the formation of collagen in the body, other elements and amino acids are required, for example, proline. He, in turn, requires the presence of vitamin C. Therefore, to be always beautiful and young, you need to consume a sufficient amount of citrus fruits – they contain the well-known “ascorbic acid”.

Photo: Commons.wikimedia.org

To get the amount of vitamin C, it is permissible to eat 2 fruits daily.

Tomatoes

The skin ages faster if it is constantly exposed to sunlight. Tomatoes contain the antioxidant substance lycopene, which protects the skin from these damage. Lycopene also stimulates collagen synthesis. To get more of this substance, you need to heat the vegetable, and it is better to give preference to tomato juice.

Biocomplex “Live Collagen”

Interestingly, different nationalities obtain collagen in different ways. So, for example, Kazakhs drink horse meat broth as an additional source of collagen, Russians replaced it with jellied meat, and Japanese – with seaweed infusion.

If for some reason these options are not suitable, you can take the “Living Collagen” biocomplex.

Photo: ecohome-market

You can take “First Living Collagen” with fruit and vegetable cocktails.You can mix with other ingredients at a temperature not exceeding 45 ° C. If you are allergic to chicken protein or if you have individual intolerance to the components of the product, you should consult your doctor.

Each biocomponent of “Living Collagen” has a definite clearly expressed effect on the body. All biocomponents in the preparation meet international quality standards.

90,000 What foods contain collagen – Dr. OHHIRA

Collagen is the main protein of connective tissue, which is an integral part of organs.There is especially a lot of connective tissue in the deep layers of the skin, where it creates a dense and elastic frame, as well as in the joints and ligaments. Collagen fibers are found in the intestines, blood vessel walls, and eyeballs.

Collagen increases efficiency, reduces fatigue. It is synthesized by fibroblasts from amino acids. With age, the rate at which this protein is formed decreases, which is why problems such as ptosis of the face and weakening of the ligaments of the joints arise.

To stay healthy and beautiful as long as possible, you need to get enough collagen from food.Let’s talk about what products contain collagen, as well as what needs to be done to accelerate its synthesis by the body’s own cells.

Contents
Mechanism of collagen formation
Collagen in animal products
Marine collagen: what are the benefits?
Vitamins and minerals for collagen synthesis

Collagen formation mechanism

Cells of connective tissue – fibroblasts – synthesize the extracellular matrix, which includes collagen.Amino acids are needed to build collagen fibrillar protein. Glycine, proline, and lysine combine into triads in a specific sequence, and then form polypeptide chains, interconnected in the structure by a triple supercoil. Thus, a strong and elastic collagen fibril is formed.

Enzyme co-factors, vitamins and minerals are required for complex biochemical transformations. The formation of collagen involves vitamins: C, D, F, E, A and microelements: zinc, sulfur, silicon, copper and iron, as well as pigments: anthocyanins, lutein.Only with a sufficient intake of all these substances with food, the body will be able to synthesize its own collagen. Considering that approximately 40% of all peptides in the human body are collagen, it is important that the diet is high in protein.

Collagen in animal products

What foods have the most collagen? Of course, it is found in large quantities in meat. Choose any meat, but watch out for fat content so as not to exceed the required amount of polyunsaturated fats.So, a lot of collagen is found in meats such as:

• beef,
• turkey,
• pork,
• lamb.

Poultry (duck, chicken, goose) and rabbit meat contain less protein.

Meat is important to cook properly. Dishes-record holders for collagen content – bone broth, jellied meat and aspic. You can add offal to them (pork or beef cheeks, ears, legs). In order for the broth to be maximally enriched in protein, it should be boiled for up to 12 hours, and during cooking add a few tablespoons of lemon juice.

Collagen breaks down during cooking to gelatin. You can also add gelatin in sachets to the broth if you are sure of its quality. Packaged gelatin is also mixed with juices to create a jelly or smoothie. To satisfy the body’s need for collagen, jellied meat or bone broth should be consumed as often as possible, up to 6-7 servings per week.

Once in the gastrointestinal tract, collagen first breaks down into amino acids and only then is absorbed into the bloodstream from the intestines and goes to build its own protein.Thus, if there are digestive problems or dysbiosis, it will be extremely difficult for the body to absorb the necessary substances. In addition, meat dishes contain a lot of sialic acid, which makes it difficult to digest. To neutralize it, serve herbs and vegetables with meat.

Marine collagen: what are the benefits?

Fish and seafood are in second place in terms of collagen content. Red fish of the salmon family is rich in collagen. Fish skin, cartilage and bones are especially rich in protein.Salmon also contain vitamins, trace elements and polyunsaturated omega-3 fatty acids, which lower blood cholesterol levels.

As for seafood, there is a lot of collagen in oysters, shrimps, octopuses, mussels and crabs. Aquatic plants such as kelp and seaweed also contain protein and are also rich in iodine.

Most collagen dietary supplements are made from animal sources, while marine collagen gives the best results, although it is more expensive.What are the benefits of marine collagen?

• It has a low molecular weight, due to which it is more easily absorbed in the intestine and is used to build its own protein.
• Marine collagen is more refined than animal collagen.

Vitamins and minerals for collagen synthesis

Even if you saturate the body with a sufficient amount of protein, collagen cannot be synthesized without vitamins and co-factors. Therefore, it is very important to balance and diversify your diet.

There is a lot of vitamin C in cabbage, citrus fruits, berries; vitamin F – in vegetable oil, peanuts and wheat germ. Vitamin D is synthesized during sun exposure and is also found in fish oils and dairy products. We get carotene from yellow fruits and vegetables (carrots, pumpkin), egg yolks, butter. The antioxidant tocopherol is found in the liver of animals, fatty foods. Liver and organ meats are rich in iron, zinc can be obtained from milk and legumes, copper is found in wheat, and silicon is found in vegetables.

Thus, for the formation of one’s own collagen, it is necessary to observe the principles of rational nutrition, if possible excluding sweets from the diet, which block the absorption of nutrients. It is important to treat dysbiosis and decreased gastric acidity, taking enzymes, vitamins and probiotics as needed.

Sometimes it is not enough to eat foods that promote collagen production to have firm skin and healthy joints. It is very difficult for athletes, pregnant women and people engaged in hard physical work to make up for the deficiency of collagen and vitamins, getting them only from food.In addition, nutrients are consumed hundreds of times faster during stress. Therefore, it is recommended to take dietary supplements with collagen.

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 In order not to save up for expensive procedures in the future, add several healthy foods to your diet. 

The struggle for eternal youth has repeatedly become a theme for films and novels.Fortunately, feminism and body positivity show that you need to love and accept yourself regardless of your appearance, but you should not forget about your health. Collagen affects not only the beauty of the face and the absence of wrinkles, but also the joints, which age over the years.

Read also: What foods to avoid during critical days

What is collagen and what is it for?

Collagen supports and protects the outer layer of our skin. But with age, unfortunately, time noticeably affects our skin – it becomes thin, flabby, wrinkles appear.

Collagen synthesis is influenced by many factors, but even if you think that everything can be solved by going to a plastic surgeon, we will stop you. There are many ways to restore the skin to its former appearance, one of them is proper nutrition. Amino acids are a major factor in collagen production, so it is important to include foods that contain vitamins and protein in your diet.

Collagen is also the most abundant protein in the body, which is present in muscles, bones, skin, connective tissue.

Read also: 5 products for perfect facial skin

Cabbage

Cabbage is one of the most famous products that promotes collagen production. Cabbage contains vitamins A, B, C and E, as well as high levels of antioxidants.

Avocado

Avocado is not just a product, but a real panacea! Avocado is rich in vitamin E, which helps fight free radicals and provides omega-3 fatty acids that increase collagen production.

Fish & Shellfish

Omega-3 fatty acids are essential for maintaining healthy skin. Tuna and salmon are especially rich in them. Our skin cells are surrounded by a protective fatty membrane, and omega-3s are needed to support them.

Red fruits and vegetables

Red vegetables contain lycopene, which has excellent antioxidant properties and acts as a natural sunscreen and enhances collagen production. Therefore, the next time you go to the grocery store, do not forget to put tomatoes, red peppers and strawberries in the basket.

Read also: Simple rules of healthy eating that everyone can follow

Beans

Beans are filled with zinc and hyaluronic acid, so they will help you keep your skin firm, elastic and hydrated. And when the skin is well hydrated, it is much easier to prevent the appearance of wrinkles.

Garlic

Garlic is full of sulfur, lipoic acid and taurine. It helps to repair collagen fibers that have been damaged over the years.You can add garlic to almost any meal, so take care of your skin.

Read also: 6 foods that will reduce the risk of breast cancer

Carrots

Due to their high vitamin A content, carrots are an excellent fighter for the beauty of our skin. Carrots increase their elasticity, aid natural collagen regeneration, and increase blood flow to the skin’s surface. There are a million ways to use carrots in cooking, like making salad, juice, etc.

Citrus

Lemons, oranges, limes and grapefruits are excellent products for the health of our skin. They help in treating acne, dark spots, and can certainly counteract almost any skin problem, including decreasing collagen levels. Citrus fruits improve the condition of our skin by converting amino acids into collagen, thanks to the presence of vitamin C.

Read also: Low calorie foods that can be eaten in any quantity

Flaxseeds

Flaxseeds are not just a great addition to salads and also a source of omega-3 fatty acids.Our bodies cannot produce them, so it’s important that we eat a lot of fatty acid foods, and flaxseeds are great for this.

Dark leafy greens

Dark leafy greens such as spinach are rich in vitamins and minerals. In addition, it is high in water and antioxidants, which will keep the skin hydrated and improve its elasticity.

See also: 10 Foods Every Woman Should Eat

Soy

Soy foods, including cheese, are great for improving collagen production.Soy contains a plant hormone called genistein, which strengthens the skin, blocks enzymes that contribute to aging, and increases the availability of collagen.

Cashews

There is no need to talk about the benefits of nuts for a long time, but there is one more useful property. Cashews contain zinc and copper, which increase the body’s ability to produce collagen.

Which foods should be avoided for skin firmness?

In addition to useful products for the production of collagen, there are those that slow down this process.Of course, sugar does not contribute to practically anything good in our bodies. For skin firmness, refined carbohydrates should also be avoided.

Collagen Supplements

In addition to vegetables and fruits that are useful for skin elasticity, there are supplements that will not be superfluous if you do not get enough collagen from food.

For example, hydrolyzed collagen will be useful for those who have problems with joints and skin, but only with the permission of a doctor! It is tasteless, so it will be invisible in any food – juice, smoothie, sauce.

Collagen skin creams should not be ignored either. Of course, this is not such an effective way as proper nutrition, but no one canceled the comprehensive approach.