Guess what’s the world’s next super food? It’s Collagen. Collagen is naturally present in our body. It is the reason that our skin has elasticity and suppleness. The bone joints work smoothly because of collagen’s presence in the cartilages. As we age, collagen synthesis in our body slows down and causes signs of aging like wrinkles in our skin, painful joints etc. Collagen is an important source of many essential amino acids. Like how protein acts as building blocks of our body collagen acts as the connecting glue between those blocks. Collagen gives structure to the body and internal organs.
There are 3 types of collagen playing vital roles in our bodies.
Type 1 Collagen
The type 1 collagen is abundantly present in the skin which gives its elasticity. The reduction in this collagen causes the skin to lose elasticity. Not only that as the collagen level decreases the connection between the tissues lose resilience and cause wrinkles. In such cases collagen supplements help regain elasticity and reduce wrinkles and fine lines.
Type 2 Collagen
Bone cartilages are mainly made of type2 collagen. It is very flexible and present in the connective tissues between the bones. Collagen works with glucosamine to keep your bone health in check.
Type 3 Collagen
Type 3 collagen presents in most of the body organs including heart. The tissues of all the organs and blood vessels are made with collagen.
How can we get collagen from our diet?
Collagen is made up of amino acids. We get these essential amino acids from various food sources to improve collagen levels in our body.
Egg white contains a huge amount of collagen. It essential amino acids Glycine and Proline. Regular intake of egg is good for you as it has super combination of collagen from egg white and fat from the yolk. And NO! Applying egg white on your skin actually won’t work to reduce the wrinkles. it wont maintain skin elasticity. Because collagen molecules are big and are not able to penetrate into the skin.
Fish is a rich source of glycine and proline. Mackerel, Salmon and Tuna fishes are rich sources of essential amino acids. These help in retaining your youth by increasing collagen production in the body. Fish is also rich in omega 6 which nourishes the cells in our body.
It’s in the tradition that including bone broth in the diet in post operational conditions. After a C-section delivery adding bone broth in the regular diet improves the health. Chicken and beef bone broth have huge levels of collagen producing amino acids. It contains type2 collagen, glycin, is an anti inflammatory amino acid. It helps to heal wounds by building new cells.
It’ a type of algae. It contains glycin. Spirulina is usually available in a powder or capsule form as a food supplement.
Gelatin is a type of protein which is derived from collagen itself. Hence it is rich in collagen. It is mainly used in soups, stews as thickening agent. It is also used in desserts such as jellies, puddings, icecreams and marshmellows.
Other foods which promotes collogen production
Green leafy vegetables like spinach, kale, arugula promote collagen production in the body. Vitamin C in citrus fruits like lemon, orange, grape fruit promotes collagen synthesis.
Pumpkin seeds are one of the most underrated vegetable seeds. They contain a lot of zinc which is a key mineral in collagen production. Berries are rich in anti oxidants. Elagic acid in strawberry prevents degradation of collagen.
Include these collagen rich foods in your diet to get youthful radiance in a natural way.