Is It Truly Possible to Obtain Collagen from Foods?

The key is understanding why you consume these foods and what results you can expect.

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What Is Collagen?

Collagen is the most abundant protein in our bodies, accounting for nearly 30% of all proteins. It serves as the primary structural component for skin, muscles, bones, tendons, ligaments, blood vessels, and various organs and tissues.

Proteins are made up of amino acids. The main amino acids involved in collagen formation are proline, glycine, and hydroxyproline. These amino acids link together into chains and then twist into fibers (fibrils) forming a triple helix.

Besides amino acids, vitamins and minerals are essential for collagen synthesis:

• Vitamin C;
• Zinc;
• Copper;
• Manganese.

Why Do We Need Collagen?

Collagen provides strength and elasticity to tissues, enabling them to resist stretching. This protein:

• Supports the growth of new fibroblasts — cells in the deeper skin layers that produce hyaluronic acid and proteins;
• Participates in the renewal of surface skin cells;
• Forms protective layers around organs;
• Maintains joint density;
• Gives skin its firmness and flexibility;
• Aids blood clotting.

Simply put, collagen holds the entire body together.

Can We Get Collagen from Foods?

Our bodies produce collagen throughout life, but its levels decline with age or due to harmful factors. For example:

• Smoking reduces collagen production and damages collagen and elastin, leading to wrinkles and slower wound healing. Nicotine constricts blood vessels near the skin surface, decreasing oxygen and nutrient supply.
• Diets high in sugar make collagen brittle and less elastic because sugar binds to proteins and damages their structure.
• Excessive ultraviolet exposure lowers collagen production and accelerates its breakdown.

While these changes can't be precisely measured, they become visible through deeper wrinkles and declining joint function. Consequently, people seek to obtain this valuable protein externally through foods and supplements.

However, it's important to understand that large molecules are broken down into smaller components in the digestive system for absorption. Collagen from food is digested into amino acids. Therefore, eating collagen-rich foods does not directly increase collagen levels in the body. At best, it provides additional building blocks. But there's a catch: we cannot direct where these amino acids go. For instance, if the body lacks protein overall, amino acids are more likely to support muscle maintenance than collagen synthesis in the skin.

Foods Containing Collagen

As mentioned, collagen-rich foods supply building materials rather than collagen itself. Still, this is beneficial since amino acids are necessary for protein construction.

Bone Broth

Bone broth is made by slowly simmering pork, beef, chicken, or fish bones with a small amount of vinegar. This process breaks down the bones to extract collagen and minerals. Because it takes a long time, many buy it pre-made rather than preparing it at home.

Bone broth is believed to detoxify the liver, improve digestion, smooth wrinkles, strengthen bones, and reduce joint pain. These claims are somewhat exaggerated, but the market's growth reflects its popularity: by 2024, the global bone broth market is projected to approach $3 billion.

Fish

Fish bones and skin, both freshwater and saltwater species, are rich in collagen. While bones should be avoided, leaving the skin on fish fillets is beneficial.

Meat

Collagen is present in meat, especially in tougher cuts with many tendons (connective tissue). However, excessive red meat consumption can be harmful, so moderation is advised.

Other Sources

Gelatin is essentially dried bone broth with added skin and cartilage, also rich in collagen. It can serve as a source of collagen building blocks.

Foods That Stimulate Your Body’s Own Collagen Production

Collagen can also be assembled from other proteins since they are all made of a limited set of amino acids. Different protein chains share similar amino acid sequences. Zinc and vitamin C are also crucial for collagen synthesis.

Protein-Rich Foods

Certain high-protein foods support collagen production because they contain the amino acids glycine, proline, and hydroxyproline. These include:

• Fish;
• Poultry;
• Meat;
• Eggs;
• Dairy products;
• Legumes, including soy.

Vitamin C-Rich Foods

Vitamin C can be obtained from:

• Citrus fruits;
• Red and green peppers;
• Tomatoes;
• Dark green leafy vegetables (broccoli, cabbage, Brussels sprouts).

Zinc-Containing Foods

Zinc is found in:

• Shellfish;
• Legumes;
• Meat;
• Nuts;
• Seeds;
• Whole grains.

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