Collagen is the most abundant protein in our body, accounting for about 30% of total proteins. It is one of the main components of connective tissues, including skin, cartilage, bones, and tendons. As we age, natural collagen production decreases, leading to visible signs of aging such as wrinkles, less firm skin, and joint pain. Fortunately, a suitable diet can help maintain collagen levels and support the health of the skin and joints.
1. What is the collagen and why is it essential?
There are mainly two types of collagen: marine collagen and bovine collagen. Marine collagen, extracted from the skin and scales of fish, is known to be more easily absorbed by the body and particularly beneficial for skin hydration and elasticity. Bovine collagen, on the other hand, is rich in essential amino acids such as glycine and proline, playing a key role in cartilage regeneration and joint support.
As we age, factors such as sun exposure, oxidative stress, and a nutrient-poor diet can accelerate collagen degradation. That’s why it is crucial to adopt eating habits that promote its production and slow down its decline.
2. Foods rich in collagen and collagen precursors
Bone broth
Bone broth is a natural source of bovine collagen. Obtained by slow cooking beef, chicken, or fish bones, it also contains glucosamine, chondroitin, and essential amino acids for tissue regeneration. Regular consumption can improve skin elasticity, reduce joint pain, and promote good digestion. In addition to collagen, bone broth provides minerals like calcium and magnesium, which are essential for bone health.
Fatty fish and marine collagen
Fish such as salmon, mackerel, and sardines are rich in marine collagen, which is easily absorbed by the body. Marine collagen, primarily extracted from the skin and scales, contains low molecular weight peptides, which facilitate their assimilation. In addition to hydrating the skin and strengthening the joints, marine collagen helps improve the firmness of the epidermis and reduce fine lines.
Meats and offal
Beef, pork, and offal are rich in glycine and proline, amino acids essential for collagen synthesis. Offal such as liver also provides copper and zinc, essential minerals for stabilizing and strengthening the collagen matrix. Regular consumption can promote healing, support bones and cartilage, and maintain tissue elasticity.
Eggs
The membranes of eggshells contain collagen as well as nutrients like sulfur, which is necessary for collagen production. Egg yolks are also rich in choline and lutein, which support cellular health and improve skin elasticity.
Fruits and vegetables rich in vitamin C
Vitamin C is essential for collagen synthesis as it participates in the hydroxylation of proline and lysine, key amino acids in the structure of collagen. Citrus fruits, berries, peppers, and broccoli, rich in antioxidants, help protect collagen fibers from free radicals.
3. Collagen supplements: are they effective?
Hydrolyzed collagen supplements, whether marine or bovine, are easy for the body to absorb. Studies show that they can improve skin elasticity, reduce joint pain, and stimulate natural collagen production. Marine collagen is particularly recommended for the skin, while bovine collagen is more suitable for joints.
4. Habits that Preserve Collagen
Limiting sugar, protecting your skin from the sun, and staying hydrated are essential habits for preserving collagen. Sugar damages collagen fibers through glycation, UV rays accelerate its degradation, and water promotes the elasticity and suppleness of the skin.
Incorporating collagen-rich foods and adopting good lifestyle habits can help preserve skin youthfulness and joint health. By combining a targeted diet, suitable supplements, and a healthy lifestyle, you naturally optimize your collagen production.
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Article written by Audrée Hogue