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Food to work out collagen
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project
E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Abstract. The article discusses the production of collagen and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The food products that will help the production of collagen are indicated, the scientific basis of nutrition for its normalization is considered.
Keywords: collagen, healthy foods, dangerous foods
The Collagen Diet is a diet plan that focuses on eating foods with collagen and substances that stimulate its production. The filamentous protein is found in the skin, digestive organs, bones, blood vessels, muscles and tendons. An interesting fact is that the more glycoprotein in the body, the more the body is able to produce it. Therefore, it is so important to make the right menu and maintain this domino effect at any age.
Fibrillar protein - what is it and why does the body need it?
Collagen accounts for about 30% of the protein in the human body. [1] It consists of 19 amino acids -mainly glycine, proline , hydroxyproline , lysine, arginine. It is also divided into 28 species, of which type I-III is mainly present in humans:
• I - ligaments, tendons, tissues, organs, bones and dermis;
• II - joints, cartilage tissue;
• III - organs and skin (responsible for the elasticity of blood vessels, heart tissues, skin).
With age, the production of collagen in the body decreases dramatically. [2] As a result, tendons and ligaments become stiffer, gastrointestinal problems appear, joint pain, osteoarthritis, muscles contract
and weaken. In addition, hair and skin become thinner. When the epidermis loses its elasticity, it leads to wrinkles and sagging.
When taking collagen in any form, the body first covers its deficiency in tissues, organs, bones. And only when the main problems are solved, it begins to deliver the glycoprotein to the skin. With large deficiencies, nutritional supplements do not help to improve the appearance, which leads to unjustified expectations and erroneous statements about the uselessness of dietary supplements .
Collagen Diet Benefits: Benefits and Expected Effects
The products contain a bioavailable form of collagen and are completely safe, unlike unresearched supplements. [3] Taking them has many positive effects, but people generally note:
• reduction of hair loss;
• more even skin tone, increased elasticity;
• improvement of immune protection;
• normalization of sleep;
• increased energy levels;
• detoxification ;
• improving the quality of muscle mass and strength;
• strengthening bones;
• restoration of hormonal and sexual health.
The glycoprotein does not have a single source - different substances are needed for its synthesis. The amino acids proline , lysine, glycine, vitamin C, the minerals zinc and copper are especially important. Antagonist foods include all refined carbohydrates - processed grains, sugars, etc. They cause inflammation and damage collagen fibers. If it is not possible to completely eliminate them from the diet, which is strongly recommended by nutritionists and nutritionists , then you need to at least minimize consumption.
Top 15 Foods That Stimulate Collagen Production
1. Bone broth
The elixir of health is brewed for at least 12 hours from the bones with the addition of apple cider vinegar to bring all the amino acids and other useful components into the water. The finished dish protects and heals the mucous membrane of the digestive tract, fights against any inflammatory processes, improves joint health, brain function, promotes weight loss and muscle gain. [four]
2. Fish
Marine collagen is very useful and easy to digest, but concentrated in the inedible parts of the fish -scales, head, eyes. It is their companies that are used for the production of dietary supplements , cosmetics. There is less bioactive protein in fish meat, but in addition there are minerals necessary for its synthesis and maintenance of youth. [5]
3. Chicken
Dietary chicken meat contains a lot of fibrillar protein, as well as chondroitin and glucosamine to restore cartilage. All substances help the body fight inflammation, pain. [6]
4. Cashew
A delicious, low-carb snack that is rich in zinc and copper. Protein cofactors also increase immunity, strengthen bone mass and joints, and are involved in the formation of hemoglobin.
5. Chicken eggs
Collagen is found in both the shell and the yolk. It has the right combination of essential 18 amino acids and high amounts of proline . At the same time, the product does not raise blood sugar levels, does not cause constipation or bloating - it is well absorbed. [7]
6. Citrus
Vitamin C plays an important role in the creation of procollagen . The easiest way to get an antioxidant is from fruits such as orange, grapefruit, lemon, lime. Ascorbic acid is necessary for the natural strengthening of the skin, detoxification of the body, especially the intestines and liver. [8, 9]
7. Tropical fruits
Mango, kiwi, pineapple are also rich in ascorbic acid, which, like glue, binds collagen fibers together. The role of vitamin C in the hydroxylation of collagen molecules is well understood - this process is necessary for its extracellular stability and support of the epidermis.
8. Berries
Strawberries contain more vitamin C than oranges. A considerable dose of the substance can be obtained from raspberries, blueberries and blackberries. Berries are also rich in other antioxidants needed to protect against oxidative stress - free radicals.
9. Bell pepper
Bulgarian pepper allows you to get more vitamin C and not increase blood sugar levels. The fragrant red vegetable also contains capsaicin , an anti-inflammatory compound that fights the signs of aging.
[ten]
10. Garlic
The immune stimulant is rich in sulfur and helps to synthesize collagen, preventing its breakdown. Despite the benefits, it is important to eat garlic in moderation or you risk heartburn, indigestion, and bleeding when taking blood thinners.
11. Tomatoes
One medium tomato can provide about 30% of the daily value of vitamin C. An additional benefit of tomato fruit is a large amount of the amino acid lycopene , useful for maintaining youth. [eleven]
12. Beans
Beans, soybeans and other legumes contain a germ, therefore, together with eggs, seeds, they form a group of embryonic products. In addition to amino acids, they are rich in fats, fatty acids, minerals -the main agents for the production of collagen fibers.
13. Avocado
If you've been looking for a delicious way to slow down aging, this fruity fruit is the perfect candidate. The pulp contains enough vitamin E to neutralize free radicals and protect collagen from decay. Healthy fats and fiber enhance its restorative properties. [12]
14. Greenery
Spinach, sorrel, cabbage and other greens are important sources of nutrients and the antioxidant chlorophyll. Studies have shown that its consumption increases the amount of procollagen in the skin. Your daily serving of green vegetables depends on your activity level - the more you move, the more you can eat. The minimum portion for those who do not have problems with the gastrointestinal tract is 2 cups of greens per day.
15. Pumpkin seeds
A vegetable source of zinc accelerates the synthesis of glycoprotein and slows down the rate of its breakdown. In addition, the microelement accelerates wound healing. Raw seeds are healthier than fried ones, since at temperatures above 90 ° C, essential oils evaporate and an oxidative process occurs.
Other Ways to Increase Collagen Levels in the Body
Keeping track of your diet and learning how to combine foods is hard work. Therefore, many people resort to collagen supplements. However, this is a new area of research and scientists are in no hurry to draw conclusions about their 100% effectiveness, even despite some evidence. One test showed that after four weeks of taking women, skin elasticity increased. [13] In another 12-week experiment, a 13% reduction in wrinkle depth was noted. [6]
Dietitians and nutritionists say that an overdose of a dietary supplement can be harmful, and they advise getting all the necessary substances from food. To improve their absorption, they recommend replacing ordinary teas with herbal teas - brew knotweed, gynostemma pentaphyllum, horsetail, ashwagandha, and gotu kola.
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
After 20 years, the production of collagen in the body decreases at a rate of 1% per year, and starting from 40 years old, by 2%. This process is inevitable and our main task is to correct the diet to make up for the potential deficiency. A balanced diet will not only strengthen your joints, but also improve the condition of your hair, skin, and nails, helping you save money on medical consultations, medicines, and beauty treatments.
Literature
1. Collagen: The Fibrous Proteins of the Matrix, https://www.ncbi.nlm.nih.gov/books/NBK21582/
2. Decreased Collagen Production in Chronologically Aged Skin, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1606623/
3. Discovering the link between nutrition and skin aging, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/
4. Collagen and gelatin, https://pubmed.ncbi.nlm.nih.gov/25884286/
5. Skin Antiageing and Systemic Redox Effects of Supplementation with Marine Collagen Peptides and Plant-Derived Antioxidants: A Single-Blind Case-Control Clinical Study, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4745978/
6. Ingestion of BioCell Collagen®, a novel hydrolyzed chicken sternal cartilage extract; enhanced blood microcirculation and reduced facial aging signs, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3426261/
7. Effects of Egg White Protein Supplementation on Muscle Strength and Serum Free Amino Acid Concentrations, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3497008/
8. The Roles of Vitamin C in Skin Health, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/
9. Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6204628/
10. Comparative anti-inflammatory properties of Capsaicin and ethyl- aAcetate extract of Capsicum frutescens linn [ Solanaceae ] in rats, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3824481/
11. Lycopene-rich products and dietary photoprotection , https://pubmed.ncbi.nlm.nih.gov/16465309/
12. The effect of various avocado oils on skin collagen metabolism, https://pubmed.ncbi.nlm.nih.gov/1676360/
13. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study, https://pubmed.ncbi.nlm.nih.gov/23949208/
An extended HTML version of this article is available on the edaplus.info website. Food for collagen production
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info
E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Received 18.10.2021
Abstract. The article discusses the production of collagen and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The food products that will help the production of collagen are indicated, the scientific basis of nutrition for its normalization is considered.
