collagen

Thanks to paleohacks for the poster

Collagen is the most abundant protein in your body.

It is the major component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles.

Collagen has many important functions, including providing your skin with structure and strengthening your bones.

Consuming collagen may have a variety of health benefits, from relieving joint pain to improving skin health.

1. Can improve skin health

Collagen is a major component of your skin.

It plays a role in strengthening skin, plus may benefit elasticity and hydration. As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles

Additionally, taking collagen supplements may promote the production of other proteins that help structure your skin, including elastin and fibrillin.

2. Helps relieve joint pain

Collagen helps maintain the integrity of your cartilage, which is the rubber-like tissue that protects your joints.

As the amount of collagen in your body decreases as you get older, your risk of developing degenerative joint disorders such as osteoarthritis increases.

3. Could prevent bone loss

Your bones are made mostly of collagen, which gives them structure and helps keep them strong .

Just as the collagen in your body deteriorates as you age, so does bone mass. This may lead to conditions like osteoporosis, which is characterized by low bone density and linked to a higher risk of bone fractures

4. Promotes heart health

taking collagen supplements may help reduce the risk of heart-related conditions.

Collagen provides structure to your arteries, which are the blood vessels that carry blood from your heart to the rest of your body. Without enough collagen, arteries may become weak and fragile

This may lead to atherosclerosis, a disease characterized by the narrowing of the arteries. Atherosclerosis has the potential to lead to heart attack and stroke.

Additionally, they increased their levels of HDL “good” cholesterol by an average of 6%. HDL is an important factor in the risk of heart conditions, including atherosclerosis.

5. Other health benefits

Hair and nails. Taking collagen may increase the strength of your nails by preventing brittleness. Additionally, it may stimulate your hair and nails to grow longer.

Nutrients That Increase Collagen Production

All collagen starts off as procollagen.Your body makes procollagen by combining two amino acids: glycine and proline. This process uses vitamin C.

You may be able to help your body produce this important protein by making sure you get plenty of the following nutrients:

• Vitamin C: Large amounts are found in citrus fruits, bell peppers and strawberries .

• Proline: Large amounts are found in egg whites, wheat germ, dairy products, cabbage, asparagus and mushrooms .

• Glycine: Large amounts are found in pork skin, chicken skin and gelatin, but glycine is also found in various protein-containing foods .

• Copper: Large amounts are found in organ meats, sesame seeds, cocoa powder, cashews and lentils .

In addition, your body needs high-quality protein that contains the amino acids needed to make new proteins. Meat, poultry, seafood, dairy, legumes and tofu are all excellent sources of amino acids .

Things That Damage Collagen

Perhaps it's even more important to avoid the

following collagen-destroying behaviors:

• Sugar and refined carbs: Sugar interferes with collagen's ability to repair itself. Minimize your consumption of added sugar and refined carbs.

• Too much sunshine: Ultraviolet radiation can reduce collagen production. Avoid excessive sun exposure .

• Smoking: Smoking reduces collagen production. This can impair wound healing and lead to wrinkles.

Some autoimmune disorders, such as lupus, can also damage collagen.

Natural Food Sources

Collagen is found in the connective tissues of animal foods. For example, it's found in large amounts in chicken and pork skin.

One particularly rich source is bone broth, which is made by boiling down the bones of chicken and other animals.

Gelatin is basically cooked collagen, so it is very high in the amino acids needed to produce it.

Collagen is an important protein that provides structure for many parts of the body.

Interestingly, the foods and nutrients you eat can help your body make this protein.

Alternatively, collagen supplements may be beneficial as well. Some preliminary studies show that they may improve skin quality, muscle function and reduce the pain associated with osteoarthritis.

Thanks to vitaminshopee for their illustrating  poster.