Improve Joint Health, Skin Elasticity, & Cardiovascular System Function
Collagen is the most abundant protein in the human body, found in the muscles, tendons, skin, and bones. It acts as a building block that provides structure and strength within the body. Collagen is an essential component of connective tissue and plays a crucial role in holding the body's cells together. It improves skin strength and elasticity.
Collagen is a tough, fibrous protein that plays a major role in many different areas of the body, such as:
- Blood vessels
- Connective tissue
Healthy collagen levels also contribute to:
- Skin elasticity
- Joint health
- Protection of the kidneys and other organs
- A healthy cardiovascular system
Preventing Collagen Loss
Here are some strategies that may help prevent collagen loss:
- Avoid smoking and processed foods, which increase the risk of oxidative stress
- Eat plenty of fruits and vegetables, as they contain vitamins and antioxidants
- Protect the skin from excessive sun exposure
- Consult with a dermatologist
Here Are More Possible Health Benefits of a Collagen Diet
Collagen plays an important role in various functions of the body, and getting sufficient collagen in your diet may have the following health benefits:
Improves skin health
Collagen improves skin elasticity and moisture. As you get older, your body stops creatine as much collagen, which can lead to dry skin and wrinkles
Promotes hair and nail growth
Collagen helps you maintain healthy hair and nails, encouraging shine and strength
Eases joint pain
Advancing age increases the risk of osteoporosis (weak bones) which can also have an impact on joints. Collagen maintains the balance of cartilage in the body, which plays a crucial role in maintaining joint health and protecting bones from damage
Collagen may boost metabolism, which improves your ability to burn fat and manage weight
Prevents bone density loss
Collagen is a major part of bone mass. Since your body produces less collagen as you age, it is important to eat foods that promote collagen production
Promotes gut health
Collagen is beneficial to intestinal health, aiding digestion, repairing the lining of the gut, and promoting the growth of healthy gut bacteria
Promotes heart health
Without enough collagen, your arteries can weaken, constrict, and transport blood less effectively. Lack of collagen can lead to atherosclerosis, which is a condition in which plaque builds up in the arteries and leads to hardening or narrowing
Now that we’ve talked about what collagen is and all of the possible health benefits you can receive from eating a diet rich in collagen and collagen production boosting nutrients and antioxidants… let’s go over what those foods actually are.
The Difference Between Foods Containing Collagen & Foods That Boost Collagen Production
Food sources of collagen are fairly limited, as they come exclusively from animal sources. But does this mean that there are no vegetarian sources of collagen?
Technically, vegetarian collagen sources don’t exist, since collagen is found in animal products such as:
- Bone broth
It is important to note that since collagen cannot be absorbed and is broken down into amino acids when consumed, the consumption of collagen does not guarantee that any new collagen will be made. Your body produces its own collagen as long as you have the necessary ‘building blocks’ to do so.
This Is Where Protein-Rich Foods Come Into Play
Many protein-rich foods contain amino acids—such as glycine and arginine—needed to make collagen. Both animal and plant-based protein sources contain some of the vitamins and antioxidants needed to produce collagen with the plant-based sources providing them more abundantly.
Here is a list of both animal and plant-based food sources that provide protein and other necessary nutrients for collagen production:
- Animal sources: beef, fish, shellfish, lamb, pork, poultry, eggs, dairy products (cheese, milk)
- Plant-based sources: beans, legumes, nuts (almonds, peanuts, walnuts) and nut butter, seeds (chia, flax), soy, spinach, tempeh, tofu, whole grains (oats, quinoa, wheat berries)
- Animal sources: Vitamin C is not found in useful amounts in cooked animal foods, but it’s present in small amounts in raw liver, raw meat, raw fish, and fish eggs
- Plant-based sources are your best source of vitamin C and include the following: berries, bell peppers, black currant, broccoli, brussels sprouts, chives, citrus fruits, coriander, garlic, guava, kiwi, leafy greens, mango, papaya, pineapple, red and green peppers, strawberries, tomatoes
- Animal sources: poultry, shellfish (oysters, crab, lobster), red meat
- Plant-based sources: beans, legumes, nuts, seeds, whole grains
- Animal sources: beef and beef liver, pork, seafood (squid), shellfish (oysters), turkey
- Plant-based sources: avocados, bananas, beans (black, chickpeas, pinto), cantaloupe, figs, kiwi, mushrooms, nuts (cashews, peanuts), olives, potatoes, seaweed, seeds (sesame, sunflower), strawberries, tofu, wheat bran cereal, and whole grains*
- Animal sources: shellfish (clams, mussels, oysters)
- Plant-based sources: bananas, beans (kidney, navy, white), blueberries, broccoli, figs, leafy greens (kale, spinach), legumes (lentils, soybeans), nuts (hazelnuts, peanuts, pecans), pineapple, seeds, strawberries, sweet potato, tea (green, black), spices (black pepper), whole grains (brown rice, oatmeal, whole-wheat bread)
- Animal sources: seafood such as fatty fish (herring, mackerel, salmon, sardines, tuna) and shellfish (crab, oysters)
- Plant-based sources: seeds (chia, flax), nuts (walnuts), plant oils (flaxseed oil, soybean oil, canola oil), and tofu
- Animal sources: Beef liver and other organ meats, cod liver oil, eggs, fish (salmon),
- Plant-based sources: apricots, broccoli, cantaloupe, carrots, collards, dairy products (butter, milk, cheese), leafy greens (kale, spinach), mangos, pumpkin, squash, sweet potato, and fortified breakfast cereals
- Animal sources: eggs, fish, poultry
- Plant-based sources: allium vegetables (chives, garlic, leeks, onions), beans (black, navy, pink), cruciferous vegetables (bok choy, broccoli, Brussels sprouts, cauliflower, cabbage, kale, turnips)
Maintaining a healthy diet full of protein, vitamins, and antioxidant-rich foods is the best way to guarantee that your body has enough collagen especially as you age and your body naturally produces less over time.
That being said, not everyone lives a lifestyle that allows them to consume a large variety of the animal and plant-based foods listed above…
This is why we provide the best alternative which is to supplement the collagen in your diet.
Gains In Bulk CutCake | Whey + Collagen provides clean, easily digestible, grass-fed protein powder for healthy muscles, while also delivering skin, hair, and nail nourishing collagen protein for anti-aging benefits.
It contains less than 2g of fats & carbs which means it’s perfect for both maintaining high collagen levels AND building lean muscle.