TOP 3 products containing collagen in large quantities, as well as TOP 7 products that stimulate its synthesis. How to slow down the destruction of collagen in the body? Read more about everything in this article.
This protein is the basis of connective tissue; it acts as a kind of biological glue. When there is enough collagen, the skin is firm and elastic and looks young. With age, the production of this substance decreases, which is why the dermis becomes sluggish and wrinkles appear on it. After 25 years, it is necessary to think about how to prevent the destruction of collagen. Proper nutrition with an emphasis on certain foods will help with this.
TOP 3 products rich in collagen
There aren't many foods that contain large amounts of collagen. Basically, nutritionists suggest including in the menu food that stimulates the formation of this protein by the body, but it is not its source. The following dishes will enrich the tissues with collagen, which will improve the condition of the skin and joints.
Meat broth
Bone broth contains a bioactive form of protein that the body easily absorbs and uses immediately. When bones are cooked, animal collagen is released into the water. Beef broth enriches tissues with type I protein, which is responsible for youthful skin. Turkey and chicken broth is a source of type II collagen. It supports joint health.
To have an effect on the skin, you need to consume 170-340 g of broth every day. But remember that such a large amount of food provokes the appearance of gastritis or peptic ulcers. The broth may be greasy, which will affect your figure. And if there are toxic substances in meat, they will enter the body and can cause harm to it.
Safe portion : 200 g. 2 times a week. You can also make jellied meat from bone broth, complementing it with any bird or rabbit. Also good for skin health.
How to cook:
- For 3 liters of clean cold water, take 400-500 g of bones with a small amount of meat. Grind the bones first, so more collagen will be boiled out of them.
- Drain the first broth after 10-15 minutes of boiling. Rinse the pan, fill the bones with cold water and place them back on the stove.
- When the water boils, add a whole onion, half a carrot, 5 sprigs of parsley, 4 cloves of garlic and 3 black peppercorns. Add salt to taste (about 1 teaspoon salt).
- Cook over low heat for 2-3 hours, skim off the foam periodically. The water should not gurgle during cooking.
- 5 minutes before cooking, add a bay leaf to the dish.
- Finally, strain the broth through a fine sieve.
- If the dish is made correctly, it will be jelly-like when it hardens in the refrigerator.
Gelatin
The product consists of 90% collagen and its derivatives. Gelatin is made from animal connective tissue, mainly cartilage. There is also a vegetarian version of the product, which is made from fish bones.
Gelatin is well absorbed by the human body and quickly replenishes protein deficiency. The most delicious dishes made from it are aspic, jelly, homemade chicken sausage, and jelly from fruit juices.
A healthy recipe for joint health:
- Pour 5 g of gelatin into 15 ml of water. Wait for it to swell.
- Heat the mixture until the gelatin dissolves. Do not bring it to a boil!
- Pour melted gelatin into 10 ml of rosehip syrup (sold at the pharmacy).
- Cool at room temperature, put in the refrigerator.
For gelatin to bring visible benefits to the body, consume dishes made from it 2-3 times a week. But do not give preference to jelly “from packages” - they contain a lot of chemicals.
Eggs
This product is a generous source of easily digestible protein and healthy fats. If you want to enrich your body with collagen, don't give up the yolk - eat the whole egg. The product also contains sulfur, which promotes collagen synthesis and speeds up the process of cleansing the liver of metabolites. Don't eat too many eggs: the norm for women is 1 piece. per day or 2 every other day. Men can eat 2 eggs a day.
In order for them to bring maximum benefit to the body, fry them in a non-stick frying pan without oil, poach eggs or in the usual way for no longer than 3 minutes after boiling. Combine the product with herbs and vegetables, and after three months you will notice the first changes in your skin.
Why not just buy a supplement?
In principle, we are not against additives and dietary supplements. There is nothing wrong with this, except that these drugs are not required to undergo certification and large-scale testing, unlike drugs. Therefore, there are simply no studies on the effectiveness of tablets.
Actually, that’s why we don’t recommend them to anyone: well, there is no evidence that spending a lot of money will get you a real effect. In addition, let's explain one more important thing. The fact is that, in essence, collagen is just protein. 30–40% of the total protein in the body comes from it.
Elastin and collagen are thin, intertwined fibers that are part of the connective structure of the human body. The fibers are very thin in nature, so they break down quite quickly. At a young age, the body quickly and easily produces fibrillar proteins, thereby maintaining balance and ensuring the elasticity of the skin.
When taking a pure collagen supplement, people are not quite sure what will happen next. It seems to them that our smart body will take this eaten collagen and immediately use it for the benefit of our skin, joints and muscles. But in reality, of course, this is not the case.
When collagen enters us, it, like all other proteins, is “disassembled” into its simplest components - into amino acids, the building material of our body.
Just like, for example, chicken breast, collagen will break down into: alanine, tryptophan, methionine and other components of regular protein, only in a different sequence.
Hence the main discrepancy between advertising of dietary supplements and reality: the body does not understand that you are drinking collagen for the youth of your skin or the health of your joints and it should be used only for this purpose. Alas, it doesn't work that way.
Our body is very smart and independent; it prefers to break down what it receives into amino acids and send them where it sees fit. When the body needs collagen, it will build it itself from the available material.
What will the disassembled collagen be used for first? Like any protein, its first decision is to build new cells, create enzymes, protect genetic material, rid us of viruses and cancer cells, and so on.
In short, the meaning of all of the above is this: you can drink ready-made collagen, but it will still eventually be broken down into amino acids, which can be obtained from other proteins that are more energetically and economically beneficial .
Therefore, there is no particular point in consuming collagen in its finished form. It is better to eat foods that contain a lot of collagen, and even more widely - protein.
The human body produces the required amount of collagen on its own. However, after 25 years, its natural production begins to decline, by the way, this is most affected by ultraviolet radiation, so do not try to actively sunbathe.
That is why during this period it is important to consume high-quality and high-protein foods.
Products that stimulate collagen synthesis
All of them are included in the proper nutrition menu, so by diversifying your diet, you will improve not only the condition of your skin, but also improve your overall health and tighten your figure.
Be sure to consume the following products:
- Salmon . Fish contains zinc and a trace mineral that stimulates collagen formation. Omega-3 in the composition moisturizes and nourishes the skin from the inside, maintaining its youth. Your serving: 1-2 times a week up to 150 g.
- Leafy greens, dark green vegetables . The products are rich in chlorophyll, which increases the concentration of procollagen in the skin and prevents its premature breakdown. Greens neutralize the effects of free radicals, because they are powerful antioxidants. Every day you eat 2-3 cups of salad and about 500 g of vegetables.
- Tomatoes . Lycopene, which is included in the composition, protects the skin from the negative effects of ultraviolet rays and activates collagen synthesis. In order for the body to absorb maximum lycopene, you need to quickly simmer the tomatoes over high heat. Your daily portion: 1 tomato or 1 glass of tomato juice.
- Citrus fruits . They are a generous source of vitamin C, which is needed for proline synthesis. The latter takes part in the formation of collagen. If you do not have allergies, eat 2 tangerines, 1 orange or ½ lemon every day (1 option to choose from).
- Cranberry, blackberry, raspberry, strawberry . Berries contain ellagic acid, which prevents the destruction of collagen by ultraviolet rays. These delicacies are also rich in vitamin C. You can eat up to 75 g of berries every day.
- Nuts, pumpkin seeds, chia seeds . They contain zinc, which stimulates collagen formation and slows down its destruction. In order for these products to be activated, they must be soaked for 8-12 hours, washed, dried in the oven, and then consumed. Daily serving: 20-30 g. Add seeds and nuts to salads, cereals, and homemade granola.
- Other important foods for a varied diet: soybeans, legumes, cereals, avocados, dried fruits .
Targeted nutrition
Amino acids
When drawing up a rational menu, we take into account the presence in products of three AMKs necessary for the formation of protein. Where can I find them?
Proline - 15% of collagen structure. Dairy, seafood, meat, grains, herbs. Daily requirement -5 g. Needed for injuries, rheumatism, dysplasia.
Lysine - cod, yolk, sardine, legumes, lean veal. Creates fibrillar fibers, improves immunity, stimulating the appearance of antibodies. Helps synthesize almost all hormones and enzymes.
Glycine – nuts of all types, basil, peas, beans. Has a beneficial effect on the nervous system. The daily norm is 0.3 g. Activates mental activity, supports depression, heavy physical activity, including joint stress.
Table of foods containing amino acids necessary for collagen production.
Lutein, anthocyanins
We continue to study the helpers, next in line are lutein and anthocyanins.
anthocyanins - cranberries, black rice, blackberries, hot peppers, raspberries, green tea.
lutein - spinach, pumpkin, lentils, peas, corn. carrots, persimmons.
Vitamins, minerals
A – products - eggs, fish liver, pumpkin, lard, butter, apricots, spinach, carrots;
]
E - beef, pig, chicken liver, legumes, poultry yolk, vegetable oils, Brussels sprouts, almonds, cherries, peanuts, sea buckthorn, broccoli, cherries;
C – tangerines, oranges, lemon, apples, blueberries, currants, persimmons, kiwi;
F - almonds, fish oil, wheat germ, black currants, corn, oatmeal, flaxseed, peanuts, avocado;
D – tanning in the sun, milk, fish;
Iron – buckwheat, shellfish, yeast, chickpeas, quince, cereals, figs;
Silicon - cabbage, bran, porridge, cucumbers, tomatoes;
Copper – special bracelet, cod liver, peas, horns;
Sulfur - beef, gooseberries, in products from ocean inhabitants, beans, grapes;
Zinc – pumpkin seeds, milk.
Table of the minimum norm of vitamins and minerals per day for collagen synthesis and ensuring its good functioning.
How to slow down collagen breakdown
It is important to give up alcohol, cigarettes, drugs and unnecessary medications. Drink your quota of clean water without gas. Calculate it using the formula: multiply your weight in kilograms by 40 ml and divide by 2. Example for a person weighing 70 kg: 70 x 40 / 2 = 1400 ml. You need to drink this much water every day. The rest of the liquid enters the body with vegetables, fruits, and drinks.
To maintain youthful skin, avoid these products:
- Sugar - it destroys collagen fibers, making the face flabby, swollen, dry.
- Margarine, butter below 82% fat content - “bad” cholesterol reduces the elasticity of the dermis.
- Food waste : chips, burgers, sauces with a lot of chemical additives, products with preservatives, dyes, etc.
Remember that aggressive sun rays destroy collagen. Therefore, in summer, be sure to use a protective cream with a high SPF number (30-50). In winter, you can use a product with a lower degree of protection (15-20).
If you can’t make your diet varied, pay attention to collagen capsules, which serve as an additional source of protein. The most popular brands: Solgar, Natures Life, Genesis Today, etc. But they do not serve as an absolute replacement for natural collagen; the best thing for your body is to adjust your diet.
Reasons for shortage
Factors influencing the weakening of human collagen production:
- Hormonal imbalance;
- Alcohol, smoking;
- Anxiety, stress;
- Excessive sun exposure;
- The use of diets, consumption of unfortified foods, therapeutic fasting;
- Wrong diet (lack of necessary organic compounds, vitamins)
- Abuse of sweets.
Hormones play a significant role in the production of collagen. Hence its sharp decrease during menopause, which affects appearance. In the first five years after its onset, fibrillar dermal fibers decrease by thirty percent. For the face it is manifested by pronounced withering.
Smart diet
A small selection of menus that purposefully strive to increase collagen in the body with products.
First courses: fish soup, bone soup, chicken soups.
Second: Jellied, oven-baked turkey, herring under a fur coat, veal.
Side dishes: Spaghetti, whole grain porridge, buckwheat, boiled eggs, oatmeal, herbal salads, stewed chickpeas, soy, hard cheeses, beans.
Desserts: fruit jelly, almonds, walnuts, honey, yoghurts, citrus fruits, kiwi, raspberries, currants.
Drinks: natural cocoa, hawthorn decoction with rosehip, chokeberry, dried fruit compotes, freshly squeezed juices, fruit drinks, milk products, protein shakes.
Usually it is difficult for a person to regularly adhere to a strict diet; one does not want to bother. For this purpose, there are dietary supplements with collagen. Day - capsule - no problem!
What to do for vegetarians
Vegetarians are at risk for collagen deficiency, as this natural compound is absent in plant-based foods.
Some manufacturers offer nutritional supplements with “vegetarian” building protein, but this is a common marketing ploy. Such products are made from processed wheat proteins, which are beneficial for the body, but cannot compensate for the lack of collagen compounds.
The optimal solution for vegetarians is to take dietary supplements with an effective generator of their own collagen, BioSil. This substance is a bioavailable choline-orthosilicic acid, which promotes the formation of collagen and elastin molecules in fibroblasts. The drugs are recommended for people over 30-35 years of age who adhere to a vegetarian diet.
