For a good reason, collagen has become the new buzzword in the health and wellness space. Find out below that collagen, the most abundant protein in the human body, is needed for the structure and function of skin, joints, bone, and connective tissues. This article will explain what collagen is and its benefits, sources of collagen as well as 10 tips to increase collagen:
What is Collagen?
This fibrous protein is a building block for your body. It constitutes approximately 30% of the total protein in the body and is one of the major proteins in skin, tendons, ligaments, cartilage, and bone. Collagen is the “glue” that holds your body together, so to speak.
There are 16 or more types of collagen, but the type in the human body is predominantly type I (about 90% type I, II, and III). For example, Type I is observed in skin, bones, and tendons; Type II is observed in cartilage; and Type III is observed in muscles and blood vessels.
Benefits of Collagen
Promotes Healthy Skin
After all, collagen truly is a key in keeping our skin elastic and moist. With aging, collagen production reduces and that is how we all get wrinkles, fine lines, and sagging skin. Adding or enriching collagen boosts the skin texture and reduces the signs of aging wrinkles.
Supports Joint Health
As one of the main proteins in cartilage — the rubbery tissue that surrounds the joints — collagen is what helps preserve the cartilage. In studies, collagen supplementation has been found to decrease joint pain and stiffness, especially in those with osteoarthritis.
Strengthens Hair and Nails
Collagen offers important amino acids that are required for keratin, the protein in hair and nails. Ingesting collagen can strengthen nails and create shinier, healthier hair.
Aids in Gut Health
The amino acids in collagen — especially glycine and glutamine — help support the intestinal lining. This might promote gut health and alleviate symptoms of diseases such as leaky gut syndrome (2).
Supports Bone Density
Collagen is a structural protein of bones and, along with calcium, helps to keep bones strong. The less collagen, the high risk of fractures with little or no trauma by injuries, falls or a diagnosis of osteoporosis.
Natural Sources of Collagen
Though collagen is produced naturally in your body, this process decreases as you get older. But there is good news — collagen production can still be supported by diet and lifestyle. Below are some of the best natural collagen rich sources:
Bone Broth
Out of all of them, bone broth is the richest source of collagen therapy. Collagen is dispersed into the broth by boiling animal bones and connective tissues and, thus, it is enriched into the broth and it is an easy way and nutritional way to insert them into your diet.
Animal Proteins
Chicken, beef, fish, and eggs provide collagen or its amino acids for its synthesis. Chicken skin and fish skin, for Example, contain a lot of collagen.
Vitamin C-Rich Foods
Vitamin C plays a vital role in forming collagen. Consume citrus fruits, strawberries, bell peppers, and broccoli to help your body create collagen naturally.
Gelatin
Gelatin is the cooked version of collagen and appears in foods such as gummy bears, marshmallows, and other desserts. But remember to choose healthier versions, such as grass-fed, to get the most health benefits.
Leafy Greens and Berries
Foods that are high in antioxidants such as spinach, kale, and blueberries tend to have free radical-fighting properties that are in contact with collagen to ensure its stability.
How to Increase Collagen Production Naturally
Eat a Balanced Diet
Eat collagen-rich foods and foods that promote collagen synthesis — lean protein, fruits, vegetables and healthy fats.
Stay Hydrated
They need to be hydrated as collagen works best in this environment. Water is also an important part of keeping the skin and other tissues moist and pliable.
Keep Your Skin Safe from Sun Damage
Collagen break down by UV rays To preserve collagen levels, wear sunscreen every day and avoid sun exposure as much as possible.
One of the gerato not so glamorous aspect of aging is smoke and sugar.
Tobacco use and excessive consumption of sugar harm collagen and elastin, causing premature aging and respiratory tissue.”
Consider Collagen Supplements
If you can’t obtain enough collagen from the food, high-quality collagen supplements (such as hydrolyzeds collagen peptides) are a good approach.
Get Enough Sleep
When you sleep, your body repairs and regenerates collagen. Aim for 7–9 quality hours of sleep per night to facilitate this process.
Conclusion
Collagen is an essential protein in your body, playing a role in the skin, joints, bones, and so on. With the help of the collagen foods, good habits and preventing factors that we said often destroy collagen, you can ensure unstoppable collagen levels as well as all the good things it provides. Collagen is truly mother nature’s solution to better skin, joints, hair and nails.
