Collagen is a fibrillar protein, which is one of the basic building blocks of human body tissues. It is a valuable compound whose content in the body decreases with age. Thus, collagen should also be supplied to the body from the outside - the ingredient can be found in food, as well as in the form of dietary supplements. What does collagen contain? What products have the most collagen? Is it worth using dietary supplements considered as sources of the compound?
Summary
Collagen - what is it?
Collagen is one of the main building proteins of the body. It is a natural polymer, which is an important component of the intercellular substance of animal organisms. In the human body, it makes up about 30% of all proteins. The collagen is one of the most important components of connective tissue, which is a kind of binder, being part of cartilage, bones, muscles and skin.
The collagen contains significant amounts of protein amino acids such as proline and glycine. Among the components that make up the compound, can also be distinguished hydroxyproline and hydroxylisine.
The basic structural unit of the collagen is the triple helix, also called tropocolagen. Synthesis of the compound occurs primarily in fibroblasts, and the content of valuable protein in the body decreases with age, due to natural aging processes.
Collagen in food - products rich in collagen
The collagen is an important ingredient that can have a comprehensive effect on the human body. The compound can be delivered to the body along with everyday food, as well as in the form of dietary supplements. What has a lot of the collagen? What is the most collagen in? The collagen - what to eat?
The collagen can be found primarily in bones, tendons, skin or animal joints. The ingredient is also included in the composition of chicken feet. Thus, the substance can be delivered to the body by consuming animal products such as offal, gelatin, meat and meat preparations and fish (for example, in jelly), and also taking into account in the diet decoctions cooked on bones and cartilages.
Collagen-rich foods also contain significant amounts of fat and are a source of saturated fatty acids. Thus, the inclusion in the daily menu of significant amounts of the collagen sources can negatively affect the work of the human body, contributing to the increase in blood cholesterol levels, and as a consequence, leading to an increased risk of developing cardiovascular diseases and excessive body weight.
Recommended dietary supplements with collagen
Plant-based diet - in which products is collagen?
Knowing in which products there is the most collagen, it is worth wondering whether the compound can be delivered to the body also with food of plant origin? Do fruits and vegetables contain the collagen?
Unfortunately, plant products do not contain collagen protein. The collagen can be supplied to the body only together with animal products. However, this does not mean that plant-based foods have no effect on collagen synthesis. Nutrients present in vegetables and fruits can have a positive effect on the production and absorption of the collagen in the human body, and can also help maintain the optimal level of the compound in the body.
How to support collagen production?
To support the natural production of the collagen in the human body, it is worth including in your daily diet products containing valuable vitamins and minerals. Thus, in the menu it is worth to take into account, among others:
- vitamin C, a water-soluble compound that can be found in kiwi, strawberries, oranges, lemons, rosehip or acerola;
- vitamin A, a fat-soluble substance that can be supplied to the body with products such as carrots, sweet potatoes, spinach, parsley or tomatoes;
- vitamin E, which is also a fat-soluble component and can be consumed with broccoli, spinach or parsley;
- copper, a mineral that is found in lentils, beans or potatoes;
- zinc - a mineral compound present in chickpeas, peas and beans.
In addition, in the diet it is worth including products containing amino acids, such as proline and glycine, which are part of collagen protein. The sources of the compounds include, among others, sunflower seeds, sesame, spirulina, tofu, basil or poppy seeds.
Collagen supplements - is it worth using?
Society pays more and more attention to the condition of joints and bones, and a beautiful and youthful appearance. More and more people are also interested in collagen protein and wonder where the most collagen is. Since the collagen is found only in fatty animal products and its content in the body decreases with age, consumers are increasingly looking for concentrated sources of the valuable compound. Thus, the number of available collagen preparations increases on the market, which can easily and conveniently supply the body with significant amounts of the desired ingredient.
On store shelves can be found the collagen in tablets, capsules, as well as powder. Choosing the right form of a dietary supplement is a matter of individual preferences of the consumer. When looking for a valuable preparation with the collagen, it is worth paying attention to the composition of the selected product. Dietary supplements may contain various types of the collagen - the most popular is marine collagen, which is a source of fish collagen peptides, the structure of which resembles human collagen. Beef collagen is also considered a valuable source of the ingredient, which is devoid of a characteristic smell and is distinguished by excellent bioavailability.
Collagen supplementation may be a helpful solution among people who want to increase the level of protein in the body. It is important that when using the collagen, follow the manufacturer's guidelines on the product packaging and do not take excessive amounts of the compound, so as not to lead to undesirable side effects.
Bibliography:
- https://pubmed.ncbi.nlm.nih.gov/31703345/
- https://pubmed.ncbi.nlm.nih.gov/29144022/
- https://pubmed.ncbi.nlm.nih.gov/25884286/
- https://pubmed.ncbi.nlm.nih.gov/29521032/
