The musculoskeletal health of our body depends to a large extent on the stability of certain proteins that are involved in the mobility, elasticity and regeneration of areas of the human anatomy, for its proper functioning.
One of these proteins is collagen , which represents an important part of the total protein in the body.
In the following article, we give you all the necessary information about this protein and the different ways to obtain it from nature.
What is collagen?
Collagen is the most abundant protein in the body’s connective tissue , found in animals and is made up of amino acids . Its function is to hold all living tissue together and to ensure the integrity, elasticity, and regeneration of skin, cartilage, and bone.
To highlight: An article on “Collagen: New Clinical Applications in Rheumatology” concludes after a literary review that collagen is one more proposal to try to modify the course of osteoarthritis and rheumatoid arthritis . (1)
Collagen is also synthesized by our body and reaches its maximum level at approximately 20 years of age, and as we age, this production decreases, causing a gradual deterioration of the collagen fibers of all connective tissues.
When collagen is obtained from organic synthesis, the chemical cofactors that intervene in the reactions necessary for its creation are necessary, including vitamins A, C, E, B1, B2 and B6, coenzyme Q10, sulfur and magnesium.
Collagen-rich foods
From nature, there are many ways to obtain collagen directly, or from its cofactors for synthesis in the body. Here we tell you the best foods that provide collagen or its precursors:
1. Blue fish
In the case of blue fish, also fatty fish, it is that with a proportion of fat inserted between the muscles greater than 5%. It is a food with a great contribution of omega 3 fatty acids, which help to enhance the benefits of collagen. Among the best oily fish options are the benefits of salmon and trout.
Note: Protein consumption improves the production of collagen in the skin and this protein represents approximately 30% of all human proteins.
2. Lean meats
Within animal proteins, lean meat is the main natural source and one of the best foods, with a high collagen content . In its consumption we ensure the intake of sufficient amino acids for the maintenance of connective tissues.
It is necessary to consume lean meats such as chicken, turkey or rabbit since they contain a lower rate of saturated fat, on a regular basis.
Note: However, pig feet, chicken feet, brains, and bones are some of the parts of animals that provide the highest amount of collagen.
3 eggs
Eggs have an important contribution on this issue . On the one hand, they are among the first positions for their nutritional contribution, since their internal and external membranes, such as the yolk, contain collagen.
It also provides other nutrients such as vitamin E, B complex vitamins, amino acids and sulfur that contribute to the synthesis of collagen in the body. It should be noted that collagen favors the body’s recovery after exercise, muscle weakness may indicate a deficiency of this protein.
Important: The recommended intake to benefit from all these nutrients is twice a week.
4. Spinach
Among the benefits of spinach , it is found that it represents one of the necessary cofactors for the production of collagen in the body , as is its contribution of vitamin C. A portion equivalent to 100 gr. of cooked spinach provide approximately 23% of the RDA of vitamin C.
To highlight: In a publication on “All about collagen” , the role of vitamin C in the synthesis of collagen is described . (two)
5. Onion
This vegetable contains a high sulfur content , a mineral that participates in the production of collagen in the body and also improves blood circulation. You can eat it raw in your salads to preserve all its nutrients and enjoy its great benefits .
6. Lemon
It is a fruit that provides approximately 50 mg. of vitamin C for each 100 gr portion, an important factor for the synthesis of collagen . Lemon contributes between 63 and 77% of the daily requirements for human consumption.
To highlight: Vitamin C is a contributing factor that helps in the production of collagen in our body. Therefore, it is important to ensure a sufficient amount of this vitamin in the daily diet to enhance collagen synthesis.
A study reveals that vitamin C donates electrons to 8 different types of enzymes, 3 of which participate in the hydroxylation of collagen, increasing its stability. (3)
7. Jello
Commercially sold gelatin is a great direct source of collagen , since approximately 90% of its content is derived from this protein. But we must be careful when consuming it, since commercial gelatins usually have large amounts of sugar added, which is counterproductive to our health.
It is therefore recommended to use neutral-flavored jellies and, after preparation, add fruits of your choice.
Note: Gelatin is often recommended for those suffering from osteoarthritis and osteoporosis thanks to its glycine and proline content.
8. Red fruits
Red fruits such as raspberries, blueberries, blackberries, red pomegranates, strawberries, plums, blueberries and cherries are providers of vitamin C for the body , a nutrient that helps in the production of collagen (for skin and tissues). connectives).
They also provide minerals such as magnesium , which is involved in the production of this protein.
Note: The red colored fruits contain lycopene, a substance that helps in the production of collagen.
9. Nuts
Foods such as almonds, pistachios , hazelnuts, walnuts, sunflower seeds or pumpkin seeds should be included in the daily diet , since they provide the essential nutrients to maintain bright and smooth skin.
Thanks to its content of vitamin E, folic acid, magnesium, calcium, group B vitamins, melatonin, omega 3, 6 and 9 fatty acids, and a good dose of tryptophan, they stimulate collagen production.
10. Dairy
Dairy foods, especially milk of animal origin, provide a high protein intake, a molecule necessary for the production of collagen.
Note: It is recommended to consume low-fat milk, such as skimmed or skimmed milk, or vegetable milk , to avoid consuming excess saturated fat.
11. Peppers
Red pepper provides a significant amount of cofactors for the synthesis of collagen in the body. Its vitamin C content, with just half a cup (125 grams) the body can synthesize approximately 95 mg of collagen.
12. Olive oil
The vitamins contained in olive oil, especially vitamins A and E, help strengthen the firmness of the epidermis , stimulating collagen production.
Important: Collagen deficiency in the body can cause degenerative diseases such as: rheumatoid osteoarthritis and rheumatic fever, among others. This is how an article on “General Concept of Collagen Diseases or Collagenosis” refers to it. (4)
Key Findings
- Collagen is the main protein source of the skin, tendons, ligaments and joints.
- Gives support, elasticity and firmness to the locomotor system.
- Its levels begin to drop around the age of 25-30.
- Its declines with old age , cause loss of elasticity in the skin and joints.
- It makes up 30% of all human proteins.
- A healthy and balanced diet provides the necessary nutrients for the synthesis of collagen in the body.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.