Foods to increase collagen
Covering highlights:
Role of collagen | increasing collagen by food sources
Collagen is the most abundant protein in our body. As it is the major component of connective tissues that make up several body parts including tendons, ligaments, skin and muscles collagen has many important functions including providing the skin with structure and strengthening bones. There are many types of collagen but our body mainly consists of type 1,2,3 and 4, as a person ages, the production of collagen decreases therefore , the tendency towards wrinkling and thinning of the skin increases as well as muscles become shrunken and weak and joint problems occur.
Three major amino acids are required as building blocks for collagen synthesis.
Eating collagen-rich foods or foods that boost Collagen in our body. So, In this article, you will come to know about seven foods that improve your collagen synthesis.
1: Bone Broth
Bone Broth is made by simmering the bones and connective tissues of animals. This highly nutritious stock is commonly used in soups, sauces, and gravies.
Bone Broth has become very popular recently, especially among health-conscious individuals. This is because, it's believed to have many health benefits.
Since bone broth is made of bones and connective tissues. It contains calcium, magnesium, phosphorus, collagen, glucosamine, chondroitin, amino acids and many other nutrients.
However, each bone broth is different because of the quality of the bones used along with other ingredients.
2: Chicken
There is reason why many collagen supplements are derived from chicken. Chicken is rich in collagen and it contains other essential amino acids that are being used to synthesize proteins in our body.
In addition, several studies have used chicken neck and cartilage as a source of collagen for arthritis treatment.
3: Egg whites
Although eggs do not contain connective tissues like many other animal products. Egg whites do have large amounts of proline.
One of the amino acids necessary for collagen production, and it is a good source of other essential amino acids as well.
4: Fish and shellfish
Like other animals, fish and shellfish have bones and ligaments made of collagen. Some people have claimed marine collagen is one of the most easily absorbed. However meat of fish contains less collagen than other, less desirable parts such as the skin, head, eyeballs etc. If you do not like eating these parts, it would be better to choose any other type of collagen rich food in this list.
5: Citrus fruits
Vitamin C plays a major role in the production of pro-collagen, the body's precursor to collagen, Therefore, getting enough vitamin C is critical. Citrus fruits like oranges, grape fruits, lemons and limes are full of vitamin C and other nutrients.
In addition to citrus fruits, other foods like peppers, guava, broccoli and Brussels sprouts are also rich in vitamin C and other nutrients.
6: Garlic
Garlic may add more than just flavor to your diet. It could boost your collagen production too. Garlic is high in sulphur, which is a trace mineral that helps synthesis and prevent the breakdown of Collagen. However, for a considerable increment in collagen synthesis, you should consume high amounts of garlic a day.
But with it's many other health benefits, it is worth considering garlic part of your regular diet, if you love garlic, take the measurement in a recipe and double it.
7: Beans
Beans are high-protein food that often contain the amino acids necessary for collagen synthesis, plus, many of them are rich in copper, another nutrients necessary for collagen production.
0 Comments