Where is collagen found in food

Collagen

Collagen is a protein that spreads in different areas of the body, such as the bones, tendons, and ligaments. Collagen makes up approximately 30% of the proteins inside the body, and it contains a group of amino acids, which in turn consist of three main components: Carbon, oxygen, hydrogen, and collagen contain specific types of amino acids, namely; Glycine, Proline, Hydroxyproline, and Arginine, ^[1]The types of collagen present in the body may differ, and the so-called type I collagen makes up most of the collagen in the body and is found in the bones and tendons, while the second type of collagen is found in the cartilages, and it is worth noting That cartilage is the material that can bend in the nose, ear and joints, and there is type III collagen in the skin and the lining of blood vessels and intestine. ^[2]

Where is collagen found in food

Collagen is found naturally in some types of food in addition to the availability of nutritional supplements for it, and bone broth is one of the richest food sources in it, and meat parts that contain connective tissue are a good source of collagen, and it must be noted that the human body does not have the ability to fully absorb collagen Therefore, it needs to break down collagen proteins into smaller peptides or amino acids before they are absorbed, and despite the body's inability to produce collagen from amino acids and its inability to fully absorb it, plant and animal protein sources can provide the raw materials needed to produce Sufficient Collagen. ^[3]

• Bone and meat broth: Bone broth is a good source of proteins that help the formation of collagen, in addition to other sources such as poultry and red meat, and bone broth can be prepared by boiling animal bones in water until collagen is excreted from the bones into the broth, and the body breaks it down into amino acids until It absorbs it to help build tissue. ^[4]
• Soy products: Soy products such as soy milk and soy cheese contain a component called genistein, which gives these products properties that may contribute to the production of collagen in the body, in addition to that, it may help to inhibit the enzymes that cause signs of aging in the skin, so Any type of soy product that contains genistein, which includes soy products as an alternative to meat products, can be eaten. ^[5]
• Leafy vegetables: Leafy vegetables are among the foods that contain important elements for the production of collagen, and dark green leaves such as spinach, cabbage and kale can be eaten daily to obtain these elements, and these vegetables are rich in antioxidants called lutein , ^{( 5]} A study published in Clinics in Dermatology indicated that lutein may improve the moisture and elasticity of the skin. ^[6] Leafy vegetables are also a rich source of Vitamin C, so eating them regularly helps increase the ability to produce collagen and use protein effectively. ^[5]

For more information about the benefits of leafy vegetables, you can read the article on the benefits of leafy vegetables .

• Turkey: (English: Turkey) Turkey contains one of the proteins important for the health of the skin, which is called Carnosine, and these proteins slow the aging process in the skin, which causes a decrease in its elasticity and the appearance of lines and wrinkles around the eyes and mouth, so it can be eaten Turkey on a weekly basis. ^[5]

For more information on the benefits of leafy turkey, read our article on the benefits of turkey .

• Chicken: Many nutritional collagen supplements are rooted in chickens , as white poultry meat contains good amounts of collagen, and poultry contains a large amount of connective tissue, which may appear when cutting chicken, and the presence of these tissues makes chicken a rich source of dietary collagen. ^[7]
• Fish: contains fish and shellfish on the bones and ligaments , which is made up of collagen, and collagen marine is a type of easy collagen absorption, it should be noted that fish meat contains a smaller amount of collagen compared to those parts that are not normally eaten as the head, eyes, skin peels -as that fish skin It is used as a source of collagen peptides - ^[7] However, fish and seafood contain minerals important for building collagen such as zinc and copper, so they are important sources. ^[8]
• Egg whites: contain egg whites on a large amount of proline , a type of important amino acids for the production of collagen, the egg does not contain the connective tissue , like other animal food sources. ^[7]
• Cashew nuts: Cashew nuts are one of the food sources rich in copper, as each 28 grams of it contains 622 micrograms of copper , and the importance of copper in preserving the structural components in the body such as collagen and elastin, it may be difficult to replace the damaged connective tissues or collagen, which forms support for the bones when the level decreases. Copper is in the body, which may lead to some problems, including joint dysfunction, and then body tissues begin to decompose. ^[9]

For more information about the benefits of cashews, you can read the article What are the benefits of cashews .

• Garlic: Garlic can boost collagen production in the body, as it contains a high percentage of sulfur that helps form collagen and prevent its breakdown, and the amount of garlic consumed plays an important role, so the body may need to eat a large amount of it to achieve the desired benefit from it. ^[7]

For more information about the benefits of garlic, you can read the article What are the benefits of garlic .

• Citrus fruits: citrus fruits do not contain collagen, but they may increase collagen levels in the body because they contain a large amount of vitamin C , as citrus fruits such as grapefruit, oranges, and lemons are foods rich in this vitamin, and vitamin C is one of the catalysts for the formation of collagen It promotes general skin health, as it reduces oxidative stress and protects the skin from free radicals. ^[10]
• Dark chocolate: characterized by dark chocolate its proximity to the many nutrients including; Copper, iron, magnesium, and others, and these elements are beneficial for the health of the skin, and contain manganese, which supports the production of collagen, which in turn helps to maintain the health of the skin and its youth. ^[11]
• Flaxseed: Flaxseed is distinguished by its content of omega-3 fatty acids , which is associated with increasing the strength of the outer fat layer of skin cells, which may help to hide lines and wrinkles, as the lipid layer surrounding skin cells is formed from omega-3 fats And other fats, and it is recommended to eat a tablespoon of flaxseed daily by adding it to salads or juices and others. ^[5]

For more information about the benefits of flaxseed, you can read the article What are the benefits of flaxseed .

Where is collagen found in oils?

Avocado oil is one of the most important oils for collagen, as it stimulates its production and increases the percentage of soluble collagen in the skin. In addition to avocado oil, it is recommended to eat fresh avocados with salads, juices and other meals. ^[5] A study conducted on mice and published in the journal Connective Tissue Research Adding avocado oil to the diet enhanced collagen's solubility, but it did not increase the amounts in the skin. ^[12]

For more information about collagen-rich oils, you can read the article Where is collagen in oils found .

Where is collagen found in herbs

Some herbs contain collagen, such as ginseng, which may stimulate the building of collagen, in addition to coriander, which contains vitamin C, which is an important vitamin to promote collagen production. ^[13]

For more information on herbs rich in collagen read the article Where is Collagen in Herbs .

Collagen supplements

Obtaining collagen from its healthy and varied food sources may be more healthful and beneficial to the body than using its supplements, ^[14] as following a healthy diet and providing the body with all the nutrients it needs to produce collagen ensures that there is no need to take these nutritional supplements, ^{[8] and} in case of need. For a person to take nutritional collagen supplements, they must first consult a health care provider to choose a high-quality supplement to use. ^[15]It should be noted that these supplements are manufactured by extracting collagen from the connective tissues of animals, such as; Chicken, cattle, and fish, and these supplements may be available in several forms such as powder or capsules, in addition to that they can be added to some foods such as protein bars, and in some cases collagen supplements may be a way to improve and maintain the health of the skin, in addition to improving the health of the joints, the digestive system and bones . ^[16]

Nutrients necessary for collagen synthesis

Collagen is produced in the body by linking the amino acids that the body gets from protein-rich foods, and from the amino acids necessary for the production of collagen glycine, proline, lysine, and leucine, and the manufacturing process needs several nutrients, such as vitamin C, copper, in addition to zinc and manganese. ^{[8] [14]}

Studies on the importance of collagen to the body

Collagen is one of the important substances for the health of all body systems, as it, as mentioned previously, gives tissues their strength and structure. ^[15] The following are some studies that have been conducted to find out its main benefits:

• One study published in the Journal of Medicinal Food in 2015 investigated the effect of taking collagen, vitamin D, and calcium supplements in postmenopausal women with osteoporosis for 12 months, and its results showed that taking collagen and calcium supplements contributed to reducing bone loss in these women. ^[17]
• A study published by the Journal of The American Journal of the Medical Sciences in 2010 the effect of marine collagen supplements on a group of patients with diabetes type II , high blood pressure , has been observed and the presence of a significant decrease in glucose levels , with an increase in the level of sensitivity indicator of insulin and index of insulin secretion, It was also found to have decreased blood pressure, triglyceride and total cholesterol levels. ^[18]
• One study published in Advances in Skin & Wound Care in 2006 indicated the effect of administering a type of collagen protein to a group of patients with bedsores. Measurement of bed sore cure showed twice the rate of healing in the group that took collagen for 8 weeks compared to In the other group that did not take it, and as a result, this type of collagen supplement may be beneficial for residents of long-term health care facilities who suffer from bed sores. ^[19]
• A study published in Current Medical Research and Opinion in 2008 demonstrated the effect of taking collagen hydrolysate on a group of athletes who suffered from joint pain for 24 weeks, and its results showed that collagen supports joint health and may reduce the risk of joint weakness. In groups at high risk of developing it, it has also been shown that taking this collagen in athletes may reduce some of the factors that negatively affect athletic performance, including pain. ^[20]
• A study published in the Journal of Cosmetic Dermatology in 2017 indicated that taking collagen peptides increased nail growth and strengthened brittle nails in 25 women between the ages of 18 and 50 with weak nails.

Factors that cause collagen loss from the body

Some factors can reduce the amounts of collagen in the body, and thus avoiding them leads to preserving the health of the skin for a longer period. Among these factors: ^[21]

• Eating sugar in large quantities: A diet that contains a high percentage of sugars increases the rate of sugar-protein binding , which leads to the formation of new molecules called the final compounds of the glycation end products and they are called AGEs are compounds that damage some proteins in the body, and they can also cause weakness and dehydration of collagen.
• Sun exposure: Exposure to ultraviolet rays in sunlight causes collagen to dissolve more quickly, which leads to damage to collagen fibers and causes abnormal accumulation of the protein elastin, as these rays damage collagen in the dermis layer, which affects the process Building cells and causing wrinkles .
• Autoimmune diseases: Some autoimmune disorders cause the antibodies to target collagen in the body.
• Genetic changes: which may affect the so-called extracellular matrix, and can affect the amounts of collagen that are produced in the body, or cause mutations or defects in collagen functions.
• Smoking: Chemicals in tobacco cause damage to collagen and elastin in the skin, and nicotine causes narrowing of the blood vessels in the outer layers of the skin, which prevents nutrients and oxygen from reaching the skin ^[21] . Smoking tobacco can also reduce collagen production. One of the main reasons for this is the increased vitamin C needs of smokers compared to non-smokers. ^[22]
• Vitamin C deficiency: The body needs vitamin C for the proper formation of collagen, and a deficiency of this vitamin can lead to scurvy, which results from the presence of abnormal collagen in the extracellular tissue, which leads to tissue damage in the body. ^[22]
• Stress and lack of sleep: stress affects health negatively and can lead to accelerated skin aging and poor wound healing indirectly by affecting collagen structure. Lack of sleep and tension increase levels of the hormone cortisol , which reduces collagen production and weakens its elasticity. This reduces the stability of collagen. ^[22]
• Age: As with age, collagen production becomes slower as cells in the body weaken, and the skin becomes weaker, which facilitates its exposure to damage, wrinkles appear as a result of sagging skin, hair loses its vitality, joints harden, and tendons and ligaments become less elastic. ^[1]

References

1. ^ ^{A b} Ananya Mandal, "What is Collagen?" , Www.news-medical.net The , Retrieved 11-8-2020. Edited.
2. ↑ "What Is Collagen?" , www.kidshealth.org , Retrieved 11-8-2020. Edited.
3. ↑ Alyssa Pike (11-6-2019), "Collagen Supplementation: Is It All Hype?" , Www.foodinsight.org , Retrieved 11-8-2020. Edited.
4. ↑ "Collagen and Your Body: What to Know" , www.webmd.com , Retrieved 8-11-2020. Edited.
5. ^ ^{A b t w c h} "How To To Increase By Eating The collagen Right Foods" , Www.healthcentral.com , 13-11-2009, Retrieved 11-8-2020. Edited.
6. ↑ Richard L. Robert, Justin Green, Brandon Lewis (2009), “Lutein and zeaxanthin in eye and skin health” , Clinics in Dermatology , Issue 2, Folder 27, Page 195--201. Edited.
7. ^ ^{A b t w} by Sarah Garone (26-2-2019), "13 Foods That Are Your Body Produce Powered by vBulletin Help collagen" , Www.healthline.com , Retrieved 17-8-2020. Edited.
8. ^ ^{A b v} "The . Best Way You Can Tweet Get More collagen" , Www.health.clevelandclinic.org , 15-5-2018, Retrieved 12-8-2020. Edited.
9. ↑ Megan Ware (18-6-2018), "Health benefits of cashews" , www.medicalnewstoday.com , Retrieved 12-8-2020. Edited.
10. ↑ Andra Picincu (3-12-2018), “Collagen-Rich Foods to Help You Look and Feel Younger” , www.livestrong.com , Retrieved 8-12-2020. Edited.
11. ↑ Anna Brooks (16-8-2019), "8 Healthy Reasons to Eat Dark Chocolate" , www.everydayhealth.com , Retrieved 8-12-2020. Edited.
12. ↑ MJ Werman, S Mokady, ME Nimni, etc (1990), “The Effect of Various Avocado Oils on Skin Collagen Metabolism” , Connective Tissue Research , Issue 1-2, Folder 26, Page 1-10. Edited.
13. ↑ Kathryn Watson (17-7-2017), "5 Ways to Boost Collagen" , www.healthline.com , Retrieved 8-12-2020. Edited.
14. ^ ^{A b} Louisa Richards (29-5-2020), " Post Which Foods Boost Collagen Production?" , Www.medicalnewstoday.com The , Retrieved 12-8-2020. Edited.
15. ^ ^{A b} Jessica Migala (31-5-2019), "What ' Is collagen? Health Benefits, Food the Sources, Supplements, Types, And More" , Www.everydayhealth.com , Retrieved 12-8-2020. Edited.
16. ↑ Sydney Greene (4-4-2020), "The 7 Best Collagen Supplements, According to a Dietitian" , www.verywellhealth.com , Retrieved 8-12-2020.
17. ↑ Marcus Elam, Sarah Johnson, Shirin Hooshmand and others (3-3-2015), “A Calcium-Collagen Chelate Dietary Supplement Attenuates Bone Loss in Postmenopausal Women with Osteopenia: A Randomized Controlled Trial” , Journal of Medicinal Food , Issue 3, Folder 18, Page 324-31.
18. ↑ Cui-Feng Zhu, Guan-Zhi Li, Hong-Bin Peng and others (1-11-2010), “Therapeutic Effects of Marine Collagen Peptides on Chinese Patients With Type 2 Diabetes Mellitus and Primary Hypertension” , The American Journal of the Medical Sciences , Issue 5, Folder 340, Page 360-366.
19. ↑ Lee Kwon, Mary Ellen, Dorner Becky and others (2006), “Pressure Ulcer Healing with a Concentrated, Fortified, Collagen Protein Hydrolysate Supplement: A Randomized Controlled Trial” , Advances in Skin & Wound Care , Issue 2, Folder 19, Page 92-96. Edited.
20. ↑ Kristine Clark, Wayne Sebastianelli, Klaus Flechsenhar and others (15-4-2008), “24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain” , Current Medical Research and Opinion , Issue 5, Folder 24, Page 1485-1496. Edited.
21. ^ ^{A b} . James McIntosh (16-6-2017), "What ' Is Collagen, And Post why Do People Use It?" , Www.medicalnewstoday.com The , Retrieved 12-8-2020. Edited.
22. ^ ^{A b v} Puya Yazdi (11-8-2020), "Science-Based Computer 6+ Health Benefits Of collagen" , Www.selfhacked.com , Retrieved 13-8-2020. Edited.