What products contain collagen for skin, joints, strengthening the body. Use and product table

Collagen is a protein produced by the human body. It is the basis of connective tissue, is responsible not only for youthful skin, but also for general health. What foods contain collagen, what is its daily norm and what should be eaten to maintain an adequate level of this protein – further in the article.

The role of collagen in healthy eating

There is no product in which collagen is contained in the form in which it is absorbed by the body. Its synthesis in the human body is a complex multi-stage process.

To produce this protein, it is necessary that along with food come:

• Vitamins
• Trace elements;
• amino acids.

In the event of a shortage or absence of one of the components involved in the process, collagen production decreases sharply or stops, which immediately affects health.

Collagen is a protein of animal origin, it is absent in plants.

Plant foods, rich in essential vitamins and amino acids, contribute to the body’s own production of collagen. It is appropriate to say that a person is what he eats. Using foods that contain collagen or substances that positively affect its production, you can significantly improve the condition:

• muscles, ligaments and tendons;
• facial skin;
• hair and nails.

But this is not all that collagen affects:

• This protein provides the integrity of the internal organs.
• The human eye consists of fibrous tissues, for the normal functioning of which collagen is extremely important.
• Collagen provides elasticity and strength to blood vessels.
• The level of collagen in the body is responsible for the regeneration of the skin during injuries.

If you want to bring your body weight back to normal, you should not follow aggressive diets, but first of all, you need to revise your diet.

With a properly composed diet, weight loss will occur naturally and at the same time the skin will retain its elasticity, the hair will not lose its shine, and the nails will not be brittle. Such weight loss will be normal and harm will not be caused to internal organs, bone and muscle tissue.

The benefits of collagen for humans

Collagen in the human body is both connective tissue, the skeleton, and its main component. What role does collagen play in the normal functioning of the body

Its functions:

• ensuring durability of fabrics and protection against mechanical damage,
• tissue repair – regeneration of new cells;
• ensuring joint mobility – cartilage and tendons;
• maintaining the elasticity of tissues, blood vessels.

Over time, the production of collagen decreases, which is due to the aging of the body and the maintenance of its necessary level occurs due to nutrition.

After 25 years, age-related changes in the skin of the face occur, the first small wrinkles appear. Inside the body, changes also occur that will become noticeable after 5-10 years. A significant decrease in collagen production has been observed since 35 years.

In addition to aging and withering of the skin, the following can be observed:

• crunching in joints, decreased joint mobility;
• fragility of blood vessels;
• thinning hair, brittleness and fragility of nails;
• weakening of bone tissue, slowly fused with fractures.

A balanced diet rich in vitamin C, protein products and trace elements necessary for the production of collagen in the body will help slow down the aging process of the body as a whole. The lack of collagen that comes with food can be made up with nutritional supplements: collagen capsules and drinking collagen.

The benefits of collagen for the body:

1. The condition of the skin, hair and nails. Increased collagen production significantly improves the overall appearance. The hair becomes thick and shiny, the nails do not break and have a smooth surface, the skin becomes more elastic.
2. Joints and tendons. The lack of collagen in the body affects the strength and mobility of the joints. With age, the body loses its familiar flexibility. All this can be prevented by improving nutrition, which contributes to better collagen production. Supplements containing food collagen can not only slow down, but also restore worn cartilage tissue. Studies abroad have shown the effectiveness of treating arthritis and osteochondrosis with collagen supplements.
3. Metabolism and muscle mass. Best of all, the benefits of collagen are known to athletes involved in bodybuilding. But for an ordinary person, normal metabolism and muscle mass matter. A sufficient level of protein is necessary for the formation and maintenance of muscle mass.
4. Healthy heart, blood vessels and liver . Collagen produced by the body improves the condition of blood vessels, ensuring their elasticity. This helps to avoid problems with high blood pressure and blockage of blood vessels over time. Liver health directly depends on the amount of harmful substances that have passed through this organ. By consuming glycine-rich foods (a protein that promotes collagen production), you can minimize the effects of toxins on your liver.
5. Lack of digestion problems. Collagen provides strength of the organs of the gastrointestinal tract, improves the functioning of the stomach.

Daily rate of collagen for a child and an adult

The daily norm of this protein depends on how much an active lifestyle a person leads. So for a person with moderate physical exertion it will take up to 5-7 grams of collagen per day.

If we are talking about athletes, bodybuilders and athletes, then this number rises to 10 grams per day. For athletes and bodybuilders, it is recommended to take gelatin supplements to build and maintain muscle mass.

In order for a sufficient amount of collagen to be produced in the child’s body, a complete diet is needed, rich in B vitamins, vitamins C, D, E, PP and trace elements. The rate of collagen for the child’s body per day is 5 g.

Why does the body lose collagen

A decrease in the level of collagen in the body occurs:

• for natural reasons, aging;
• due to malnutrition;
• due to bad habits;
• if the day is not respected;
• with chronic stress;
• with congeni
  tal diseases and pathologies of the immune system.

Aging is a natural and irreversible process. Modern cosmetology and medicine helps to slow the arrival of old age, but not to reverse it. It is possible to prolong the synthesis of collagen in the body with the help of special additives, a balanced diet, the use of “collagen” products, and cosmetic procedures.

The rapid destruction of collagen in the body contributes to bad habits:

• smoking,
• alcohol consumption,
• abuse of ultraviolet, both natural and artificial.

The skin of smokers is quickly covered with a network of fine wrinkles. This is due to the fact that nicotine, entering the body, accelerates the destruction of collagen fibers. Alcohol consumption also negatively affects collagen production. The constant use of alcohol destroys the body’s reserves of vitamins C and E, responsible for the production of collagen.

Under the influence of ultraviolet radiation, collagen fibers are destroyed. The skin becomes thinner, the color worsens, wrinkles appear early. Stress, lack of good nutrition and adequate sleep negatively affect the level of collagen in the body.

In medicine, there are diseases that are called “collagen”. This is a group concept that combines several diseases characterized by damage to the connective tissues. As a result of these diseases, accelerated destruction of collagen fibers occurs in the body.

High collagen foods. Table

Products that promote collagen synthesis in the body

Plant and animal oils

Oils of plant and animal origin are a supplier of polyunsaturated acids for humans and help in the synthesis of connective tissue.

To produce collagen, the body needs vitamin A, which is found in:

• fatty meats
• fish liver
• egg yolks
• butter and vegetable oils.

Juices

Together with juices, a person receives the whole complex of vitamins that are responsible for the production of collagen. Eating fresh fruits provides a complete set of vitamins: A, B, C, D, E. Despite the fact that plant foods do not contain collagen, these products are necessary for its synthesis.

You should pay attention to the juices from:

• citrus fruits
• apples
• kiwi,
• peaches.

Nuts

Nuts – a source of lysine and trace elements that contribute to the production of collagen.

The nuts contain:

• copper,
• manganese,
• selenium.

Like saltwater fish, nuts are a source of omega fatty acids, which are involved in the structure of connective tissue.

Porridge and cereals

Whole grain cereals and cereals are the foundation of a healthy diet. They are rich in vitamins and minerals.

The diet should include:

• rice
• pearl barley
• buckwheat,
• oatmeal,
• millet.

Vegetables

For proper nutrition, vegetables and greens must be present in the daily diet. They contribute to the active production of collagen, moisturizing the skin and improving its elasticity.

It should be consumed:

• broccoli,
• Cauliflower
• spinach, lettuce,
• celery,
• beets
• parsley, cilantro, dill,
• Bell pepper,
• Tomatoes

Legumes:

• green pea,
• white and red beans
• beans
• lentils.

Lutein, a necessary pigment for collagen synthesis, is found in yellow and orange vegetables:

• carrots
• pumpkin
• corn.

Fruits and dried fruits

Fresh and dried fruits should be present in daily nutrition. The daily intake of fresh fruit is approximately 300 to 600 grams.

In winter, you can replenish the supply of vitamins and minerals with the help of dried fruits. It is good to eat jellies, gelled desserts made from fresh and dried fruits.

Berries and Dried Fruits

The most useful berry is recognized as blueberry. It restores youthfulness and radiant appearance to the skin, improves eyesight, thanks to the vitamins and minerals contained in it.

No less useful will be:

• figs
• grapes
• plums.

Berries in the form of dried fruits do not lose their usefulness:

• dried figs
• prunes
• raisins.

In the cold season, it is useful to use dried fruits and stewed fruits from them.

Milk and Dairy Products

Dairy products are responsible for the intake of vitamins A and D, which are necessary for collagen production. It is best to replenish the daily rate of collagen when using fish or meat aspic, jellied meat or jelly desserts.

What foods contain the mos
t collagen

The table above shows which products contain the most collagen. The leaders in terms of collagen content are beef and turkey meat.

It should be noted that turkey meat contains more stable collagen than that found in lamb and pork . In addition, turkey meat is more quickly and easily absorbed by the body. Other fats and protein structures found in meat reduce collagen production, but turkey meat is an exception.

Further on the collagen content are fatty varieties of marine fish. Also, marine fish is rich in omega acids, which contribute to the production of protein and slow down the aging process. Vegetable seafood are powerful accelerators of collagen production.

Laminaria – rich in iodine and mineral salts, sea kale not only diversifies the diet, but also prolongs the youthfulness of the skin, improves the condition of hair and nails and the general condition of the body.

The lack and excess of collagen in the body – the consequences

The lack of collagen in the body will primarily affect the appearance:

• fast withering of the skin, the appearance of small wrinkles;
• dry skin of the body;
• dull, weakened hair;
• brittle nails.

What happens inside the body with a lack of collagen:

• blood vessels lose elasticity;
• cartilaginous tissue wears out quickly, joints become less mobile;
• bone tissue weakens;
• muscle tone decreases.

Collagen excess is not spoken about as often as collagen deficiency. Oversaturation of the body is often faced by professional athletes and athletes who actively take collagen supplements in the form of powders or capsules.

With frequent use of such additives, the organs responsible for the processing and excretion of everything that enters the body – the liver and kidneys, are primarily affected. Excess protein in some cases may result in organ transplants.

A diet consisting only of protein foods can also be harmful. In addition to the necessary protein, a large amount of cholesterol and fat comes from animal food, which contributes to the occurrence of atherosclerosis.

For normal collagen production, a balanced diet is required, which will supply the necessary:

• vitamins
• squirrels
• trace elements.

Protein products must be present in the diet, but plant foods should also be consumed. Deficiency, like excess protein in the body, is equally harmful. You can not neglect the rules of nutrition with a lack of protein, so as not to cause serious disturbances in the functioning of important organs and not to worsen your own health.

Collagen in the body video

The best supplement for joints collagen + gelatin:

The benefits of collagen for the body: