Strong nails, elastic skin, healthy joints… Collagen may seem like a real panacea – they talk about it so enthusiastically now. But are these distinctions deserved?
MD, internist Zion Co Lamm says he is often asked how to increase collagen levels and whether collagen supplements work. According to Zion, anyone considering taking them should know a few simple truths.
Why is everyone obsessed with collagen?
Collagen is the most abundant protein in the human body and is found in bones, muscles, skin and tendons. In fact, this substance holds the body together, forms a framework, which is our basis. Additionally, collagen is responsible for the elasticity and firmness of the skin and is key to preventing the symptoms of aging – fine lines, expression lines, flaccidity and sagging.
The problem is that over time we lose collagen – its production goes down. In addition to this natural process, there are factors that lead to the destruction of collagen. The worst of these are smoking, sunlight and poor diet. But the good news is, as Zion explains, you can technically eat to have healthy skin and joints.
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Instead of Supplements: What Foods Contain Collagen
Collagen is made from amino acids, which are its building blocks; also for its synthesis, vitamins and minerals are needed – vitamin C, zinc and copper. You can achieve all of this by including the following foods in your diet:
- Bone broth. It is one of the few products that actually contains collagen. It’s best to make your own bone broth.
- Chicken and turkey. Eat everything on the bones, don’t neglect organ meats, and you’ll get the most collagen.
- Fish. We are talking about a “whole” – bones, eyes, skin should be used. How to achieve it? The recipe is simple – cook it!
- Egg whites. They contain a lot of proline, an amino acid necessary for the production of collagen by the body.
- Beans. For vegetarians and vegans, this legume is a great way to get essential amino acids and copper.
- Cashew nut. These nuts contain zinc and copper, which help synthesize enzymes to create collagen.
- Citrus. With this fruit you will get vitamin C, which is involved in the biosynthesis of collagen.
- Dark leafy greens. It is rich in chlorophyll and antioxidants that help prevent collagen breakdown.
To get the most out of these foods, avoid refined sugars and simple carbs — high glycemic foods cause inflammation that breaks down collagen.
Read also: Collagen in cosmetics: miracle ingredient or useless supplement?
Do collagen supplements work?
“The studies I’ve seen look promising, but more data is needed to draw a definitive conclusion,” says Zion Koh Lamm. “However, if you’re already leading a healthy lifestyle, it won’t hurt.”
She also advises to be prepared for a price shock: the proper production of collagen supplements is expensive. You have to live with the cost: According to Zion, you should buy collagen from a reputable brand known for their science-based approach to product creation.
Source: The Voice Mag
Emma Jack is a writer at Gossipify, covering fashion, beauty, lifestyle, and pop culture trends. She stays current on the latest trends and offers readers up-to-date information on what’s hot in the industry. With a background in fashion journalism from Parsons School of Design, she offers a unique perspective and analysis of current trends.
