What holds complex organisms together? One of the main answers is the rough, fibrous material known as collagen. Collagen consists of polypeptide protein chains (glycine, proline, hydroxyproline and arginine), folded into a triple helix conformation.
It makes up 30% of the protein in the body and up to 70% of the protein in the skin. Collagen guarantees the cohesion, elasticity and regeneration of all our connective tissue. Collagen is like the “glue” that holds us together.
Let’s know the main foods with collagen what we have available and how to implement them in our diet.
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What is collagen for?
Incorporate foods with collagen it will make us incredibly strong. In fact, type I collagen (a type found in the human body) is stronger than the gram of steel per gram. It is critical for healthy cell reproduction, joints, connective tissue, and more.
Amino acids, particularly in collagen and gelatin, are especially beneficial in the body for:
- Supporting hair, skin and nails.
- For joint health
- To promote the elasticity of the skin and reduce the signs of aging.
- Improving digestion
- As a source of protein
The important thing to know is that these amino acids come from bones and cartilage (usually from cows) and are not present in muscle meats. As we swap traditional cooking methods, such as making homemade bone broth for modern convenience, we get less and less collagen and gelatin in our diets.
Benefits of collagen
Healthy digestion and gut health
Other proteins can sometimes be difficult to digest, but foods with collagen can help improve digestion and overall gut health. Because our digestive tracts are made up of the same amino acids that are abundant in collagen, adding collagen to the diet can help support digestive health.
Vital proteins create longevity by providing nourishing collagen and promoting collagen production.
Joint and bone health
Researchers have found that taking foods with collagen can also promote healthy cartilage, tendons, and ligaments, resulting in increased mobility. Protecting and promoting bone and joint health is an essential benefit of every product we manufacture.
Improved sleep
Sleep is just as important to our body as the food we eat. A good night’s sleep helps us manage stress, control appetite, and simply feel more rested and energized for the next day. Collagen has been shown to help improve sleep quality, ensuring a pleasant night’s rest.
What is hydrolyzed collagen?
What is hydrolyzed collagen? It is known for its diversity of names. Collagen peptides, gelatin (cooked collagen) and collagen hydrolysate, to name a few. The process begins with the collection of collagen from the bones and skin of the animals.
It then breaks down into smaller fragments through a process called hydrolysis. The body absorbs these fragments and uses them to increase energy and tissue repair.
Unlike collagen, hydrolyzed collagen powder is more bioavailable. Increased bioavailability means greater natural absorption into the bloodstream. Regular peptides, due to their long form, cannot offer the same health benefits.
The smallest fragments in supplements hydrolyzed collagen they are easier to digest. Therefore, they are quickly broken down into molecules that enter the bloodstream. The hydrolyzed form has an absorption rate of 90%, compared to 27% if it is acquired through food. When buying supplements, be sure to choose hydrolyzed collagen protein powder.
Collagen for the skin
When it comes to the best collagen for the skin, it can be hard to know where to start. Collagen is generally beneficial for the skin as it performs an important role in maintaining young and elastic skin. But collagen doesn’t just benefit the skin. Some types of collagen focus specifically on the health of cartilage tissues, for example. So which is the best? collagen for the skin specifically, and what should you look for in a collagen product?
Keeping collagen levels high is a great way to promote beautiful skin as you age. There are more than 28 types of collagen, but the body has identified three main types to be used in large quantities.
Type I is the type of collagen that makes up the majority of hair, skin, and nails. Type II is primarily associated with cartilage, and type II occurs in the bone marrow and reticular tissues, and often appears alongside type I.
Therefore, for the most widespread skin benefits, a supplement that contains type I collagen it is the way to go.
The body’s collagen production is reduced as we age. Replenishing our supply through diet is difficult. For this reason, collagen supplements are essential for maintaining a youthful appearance.
Top foods with collagen
Kiwis
The Kiwis are exceptionally high in vitamin C a nutrient that our body needs to execute the pre-collagen production phase. In summary, vitamin C coordinates with the amino acids glycine and proline to produce hydroxyproline (amino acid that ensures the triple helical structure of collagen)
Berries
While vitamin C is crucial for the production of pre-collagen, it also serves as a powerful antioxidant. Antioxidants protect against the breakdown of collagen cells caused by free radicals (toxins) present in our air, food, and water supply.
Almonds
Almonds contain a healthy dose of vitamin E, the most abundant antioxidant in our skin. It serves to neutralize free radicals that damage collagen cells. Vitamin E is also coordinated with vitamin C to stimulate collagen formation.
Read more: 5 properties of almonds
Avocados
The Avocados may not be as rich in vitamin E like almonds, although they contain an adequate amount of antioxidant and natural fatty acids, they also belong to the top group of foods with collagen that you can not stop consuming.
Contraindications
Avoid consumption in those who suffer from:
How to take
Although we have already commented on the main foods with collagen, to reinforce the intake of this compound, we also have available in specialized stores different mixtures in the form of capsules, liquids or even injections (recommended and applied by medical specialists).
Collagen Powder
One of the most popular forms of collagen is collagen powder. It’s exactly what it sounds like: a loose, white powder that dissolves in a liquid. It usually comes in a tub or package and is added to smoothies, drinks, and foods.
Collagen capsules
For those who prefer to take the dosage in a pill, they can find collagen in capsule form. You won’t have to stir, shake or work on any drink or recipe.
Liquid collagen
The collagen it is also available in liquid form. They come in pre-dosed bottles, ready to drink. Some are very small, like small collagen injections, and others are larger (think a bottle of collagen water).
Collagen injections
There are also injectable collagen fillers. But the intention here is slightly different from the powder and capsules. These are for those who are only looking to improve the skin tone and appearance of the face (including scars), and fall into the category of “dermal fillers”.
