Collagen is a body-produced fibrillar protein that gives elasticity and good health to skin, almost solely because of its leading position in being the composition of connective tissue. This protein has especially attained wide fame and recognition regarding its benefits on human biology, such as enriching bone mass, relieving joint pain, and promoting the health of one’s heart.
According to the article “Collagen: an approach to aesthetics”, published by the Interdisciplinary Journal of Health Studies , collagen is a strong fighter against aging. This is due to the reduction of free radicals released by the body due to alcohol consumption, stress, lack of sleep, among others.
To obtain the benefits of this protein, it is possible to consume foods rich in collagen, and if necessary, collagen supplementation is recommended . To obtain collagen naturally, check out which foods are rich in collagen!
What to eat to consume collagen?
Below, we will present a series of foods rich in collagen for you to include in your diet and make the aging process not only slower, but also healthier.
Meats
Meat is a great food when the goal is to increase the amount of collagen in the body. This is because, as we have already said, collagen is a protein produced by our own body. Eating meat will help with protein synthesis , which will consequently impact the amount of fiber you will have, with collagen included in this increase.
Eggs
Like meat, eggs are extremely important for a diet rich in collagen, as they are also a source of protein. They are a great protein option for vegetarians, as well as being very nutritious and fitting into a variety of diets, both in terms of weight loss and muscle gain .
Fish
Fish, like red meat, have a significant collagen content . Both saltwater and freshwater fish are highly recommended for consumption. Tilapia, salmon and sardines are great options for consumption, considering their ease of access. In addition to collagen, eating fish has another benefit: Omega 3, an extremely important fat for brain function, especially for memory .
Gelatin
Unlike the other two mentioned, this food is best served after a main meal, such as dessert. Gelatin, in addition to being low in calories, has a very significant collagen content, making it a good choice for those who love sweets and are looking for light foods that satisfy their cravings. In addition, this source of collagen is also suitable for people with difficulty swallowing , whether due to dental or jaw problems.
Collagen absorption
In addition to increasing the volume of collagen production in the body, it is also necessary to consume foods that favor the absorption of collagen by the body . Sometimes, food intake is thought only about the synthesis of certain proteins, when in fact, the extraction of fibers is equally important, and there are foods extremely capable of boosting this task, such as those listed below.
- Citrus fruits
- Red fruits
- Vitamin-rich foods
- Oat
- Garlic
Relationship between collagen and joints
As already mentioned, collagen is a fibrillar protein that performs several functions in the body. Among them, this fiber is responsible for generating support and elasticity in cartilage , bones and tendons. Cartilage is a smooth tissue that covers the ends of bones and reduces friction during movement, thus characterizing a joint.
Joint Problems
Musculoskeletal diseases (bones and muscles) that affect the joints are quite diverse, and are generally caused by some type of imbalance in the muscular cartilage. There are two joint diseases in particular that have a high recurrence rate, namely osteoporosis and osteoarthritis.
Osteoporosis
Osteoporosis is a disease that weaks bones and makes them more susceptible to fractures, such as cracks or breaks. This is because of the progressive loss of bone mass that the disease causes. Collagen is a great ally in combating this disease because it helps to enrich bone mineral density, and its supplementation is very important.
Osteoarthritis
Also known as arthrosis, osteoarthritis is characterized by the wear and tear of articular cartilage , in addition to possible bone changes that may occur. Since it is a problem that occurs directly in the cartilage, collagen becomes an even greater ally in the care of osteoarthritis.
Causes and treatment of joint diseases involving collagen
That gap in cartilage we’ve mentioned can have a range of causes; the number one is age that is just natural aging in the body and wear-and-tear in the joints. However, other behaviors can cause this aggravating factors, like alcoholism, smoking, lack of exercises or physical activity and sometimes traumatic events.
This means that poor lifestyles and injuries and fractures that affect various athletes and people who participate in sports can lead to joint diseases.
In this sense, collagen supplementation is, as already mentioned, a strong ally. Consulting doctors specialized in the area, such as rheumatologists , to get guidance on how to ingest these proteins is always the most recommended.