Good Lifestyle

Given the dozens of collagen supplements (not to mention, expensive) currently flooding the market, you may not have realized that there is a wide range of foods rich in collagen and nutrient-rich foods Proven to stimulate collagen synthesis that are probably already sitting in your Pantry kitchen.

That's right. You do not have to spend money on the trendyCollagen products created to capitalize on the ADF when you can harvest the same thingAdvantages of collagen Naturally with a simple trip well informed at the grocery store.

What is collagen?

Simply put collagen is the substance that keeps the body together. This structural protein, which is the most abundant protein in the human body, acts as a block of construction for your bones, your teeth, your muscles, skin, joints and connective tissues. It supports the appearance of smooth and unsuitable skin and offers the strength of our bones and muscles.

What are the advantages of collagen?

This powerful protein is capable of many basic essential functions.

• Supports muscular, joint and tissue health. "The collagen function in our body is to maintain mobile, elastic and strong connective tissues, in order to prevent fragility," says Jim White, R & D, ACSM, HFS, owner ofJim White Fitness and Nutrition Studios. This keeps our mobile joints, our skin, our nails and our hair in good health and less likely to harm.
• Skin companies and decreases the appearance of wrinkles. In fact, a study published inPharmacology and physiology of the skin found that those who tookcollagen peptides Once a day for eight weeks showed a significant improvement in the elasticity of the skin.
• Improves Gut Health. Diana Gariglio-Clelland, RD, a dietician toBalance a supplement Note that collagen "even has an impact on the digestive system in impact on the mucosa of our gastrointestinal tract". On a2011 study, glutamine, an amino acid with collagen, can help preserve the gut barrier function.
• Can help treat arthritis. AStudy of the Medical Center of CrEighton University Discovered that collagen can also be an effective treatment for arthritis, which is a condition characterized by the ventilation of cartilage and certain connective tissues.

How does eating certain foods increase collagen production?

You can naturally increase the collagen synthesis of your body by consuming two types of different foods:

1. foods that are natural sources of collagen
2. Foods containing nutrients known to promote collagen production

"Eating food [rich in collagen] such as meat, fish, chicken, eggs and dairy products can help the body create collagen," explains Gariglio-Clelland.

Another way to increase collagen production is to eat food with collagen-booming nutrients. "Copper, zinc and vitamin C work together by working with each other in a connective tissue to help keep the collagen strong and elastic," says White. Eating foods containing one (or more) of these nutrients can help increase collagen synthesis.

Why experts recommend eating food with collagen rather than taking collagen supplements.

Because collagen production decelerates in the thirties, many people started looking for collagen supplements. Although these supplements can be useful for the replenishment of nutrients, there remains an advantage for gaining collagen through whole foods.

"As for any supplement, we have very limited research on the fact that we really absorb these nutrients. On the other hand, nutrients in the food are much more bioavailable for us," says Lemein. "As a result, as RD, my recommendation is always trying toEat your nutrients compared to supplements. "

White accepts: "Eating whole food compared to collagen supplements will allow you to bring more nutrients rather than limiting your consumption to a collagen. Whole foods are functional because they have other properties such as enzymes, Fibers, etc. only consume collagen consumption, "he says.

In addition, buying "collagen powder can consume a lot of your money when you get many foods you eat that will allow your body to do all the collagen he needs," says White.

How many dishes rich in collagen should you consume to increase collagen production?

Although collagen can clearly have a positive impact on the internal and external factors associated with your body, experts have not determined the exact amount you should eat with every nutrient that increases collagen formation in the body.

"I would say that the best recommendation to ensure that your body has sufficient collagen production to stay healthy and strong and consume the recommended daily allowance of vitamin C, zinc and copper, as well as consume a diet balanced and a lot of water. "

What are the naturally rich collagen food?

White says "each of the [following dishes] is raised in collagen because of collagen that is naturally found in animal bones". The most common collagen sources of dishes are as follows:

• lean meat
• fish
• bone broth
• eggs
• spirulina

More on each of these foods rich in collagen below:

Since collagen is the most abundant protein in mammals, it is not surprising that it is found in various types of protein-rich meat, including beef and chicken. In addition, as white notes, meat sources with bones and / or connective tissues (such as a steak ribye or chicken wings) are particularly rich in collagen because it is the main component of said tissues.

According to a study in the newspaperClinical interventions for aging, chicken neck and cartilage can be used to successfully treat arthritis because of its abundance of collagen.

With regard to foods rich in collagen, the trendy bone broth is probably the one that people know most. "The bone broth is a popular collagen option without supplements," says Gariglio-Clelland. "It is made by bones of simmers with liquid and vinegar over a period of 12 to 24 hours to extract the collagen from the connective tissue of the animal." Animal bones are also a natural source of gelatin, which in itself is packed with collagen.

Like other animals, fish and shellfish have bones and collagen ligaments, making it a natural source of the rainy substance of the skin. By a study in the newspaperFood and nutrition sciencesFish collagen can even be preferable to collagen found in protein meat such as beef or pork. Depending on the research, fish collagen is absorbed up to 1.5 times more efficiently in the body compared to the sources of bovine collagen or collagen pigs. Due to the fact that fish collagen is absorbed more efficiently (and therefore enters the blood at a faster pace), it is considered one of the best sources of collagen.

And when you make fish at home, make sure to drop on the skin too. Fish skin, which has been used to help cure the victims of combustion, is charged with collagen.

Collagen is naturally found in shells and egg whites. In total, egg whites contain 18 amino acids and all nine essential amino acids.

More specifically, the type of collagen present in the egg whites supplies glucosamine sulphate, chondroitin sulphate, hyaluronic acid and various other amino acids necessary for the production of collagen.

Studies have shown that these substances can help build connective tissues, cure wounds, increase muscle mass and reduce pain or stiffness. In fact, in a2015 studyThe researchers have discovered that eggshell membranes can have positive effects on the removal of aging skin and protect the skin from UVB radiation.

As white notes, more than 60% of spirulina consists of amino acids: collagen building blocks. As a result, blue-green microalgae found in fresh and marine waters are an excellent source of things. A 2017 study in the newspaperPharmaceutical biology I found that when spirulina was integrated with topical skin creams, it improved cell viability and assisted healing.

Like certain types of meat, spirulina is an excellent source of protein. In fact, a spoon of spirulina powder gives 6 grams of nutrient bodybuilding.

What foods increase collagen synthesis and production?

With regard to ways to increase collagen, White explains that there are three key nutrients to keep in mind:

• vitamin C synthesize collagen
• zinc help with collagen production by acting as a cofactor (essential protein activator)
• the copper Helps collagen production by activating the Lysyl Oxidase enzyme to create collagen maturation. Copper will create links within collagen to maintain it properly. If collagen is damaged, copper will help repair it with elasticity, it was too.

There is a last piece of puzzle: protein. "By consuming adequate proteins (and thus providing your body with essential amino acids), as well as foods rich in vitamin C, zinc and copper, you provide your body with the" tools "necessary to strengthen production of collagen, "saysAmanda Baker Lemein, MS, RD.

Unlike foods that naturally contain collagen, these following foods have nutritious building blocks that your body requires making its own collagen.

Citrus fruits are large sources of vitamin C, necessary for collagen synthesis.

• grapefruit,88 mg Vitamin C by medium fruit, 97% DV
• Orange,70 mg vitamin Cby medium fruit, 77% DV
• clementis,36 mg vitamin C By Fruit, 40% DV
• mandarin,20 mg vitamin C By Fruit, 22% DV

Other foods rich in vitamin C include strawberries (1 cup, 100% DV) and Guava (1 cup, 418% DV)

To increase your zinc and copper intake, two additional nutrients that also promote collagen production, do not seek further than nuts and seeds. The following nuts and seeds are excellent sources (which means they contain more than 20% of your daily value of a zinc or copper nutrient (or both).

• pumpkin seeds,1 oz2.2 mg zinc, 20% DV; 0.38 mg copper, 42% DV
• cashew nut,1 oz: 1.6 mg zinc, 15% DV; 0.62 mg copper, 69% DV
• almonds,1st Parbore: 0.9 mg zinc, 8% DV; 0.27 mg copper, 30% DV
• Sesame seeds,1 tablespoon: 0.7 mg zinc, 6% DV; 0.37 mg copper, 41% DV

As if you needed another reason to eat leafy green vegetables such as curly cabbage and spinach, these healthy foods are also high in vitamin C, zinc,and the copper; It's a trifecta of collagen-boosting! In fact, a cup of Cru and Chopped Kale contains near once once the recommended daily value of vitamin C.

In addition, according to aKorean study, chlorophyll found in foods like Kale has been shown to increase the precursor of collagen in the skin.

The peppers are"Super" sources of vitamin C, according to Gariglio-Clelland. Half a cup of red pepper in slices, for example, boasts117 milligrams of vitamin C. It's almost one and a half theRecommended daily value of any important nutrient.

The peppers also contain capsaicin, an anti-inflammatory compound likely to combat aging signs. A2015 study Discover that capsaicin, which is generally in spicy food, plants, increases the stability of collagen fibers in tendons and protects collagen fibrils from enzymatic degradation.

Oysters are hands down the richest source of zinc. Only three ounces of oysters get you33 milligrams of zinc, exceeding yourZinc admission recommended daily triple. (You would just need to eat two oriental oysters to meet your daily worth of 11 milligrams.) Oysters are also large sources of collagen creative copper because only three ounces molluscs contain nearly two and a half times theRecommended daily value of nutrient.

Now forget these expensive collagen supplements and store your grocery carts accordingly!