COLLAGEN is a term most of us would have studied in school/college Biology, and we promptly forgot afterwards. Let’s refresh and see what it is, how it helps us, and what we can do to ensure we get enough collagen.
What is Collagen
It is a protein found abundantly in our skin, muscles tendons, teeth, ligaments, cartilage, blood vessels, and intestines. It is a family of proteins and makes up around 30% of our body. Our body has different types of collagen. Each type functions differently to help our body. For example some provide structure and strength whereas others provide elasticity to our skin. The protein is also referred as the building block of our body, as healthy collagen is essential for bone, joint, and skin health
Collagen and Age
It gets produced naturally in our bodies. However, once we cross 30 years, our body starts losing collagen. Neither can it produce good-quality collagen, like in the younger days. Some factors affecting collagen production are unhealthy diet, lifestyle, excess sun exposure, and genetics. Even lack of sleep and smoking can negatively impact collagen production. We see the bodily impact as wrinkles on the skin, muscle loss, and weakening joints leading to aches and pains. Since collagen is present in our intestines, you may also experience gastrointestinal issues. Thus, collagen loss is concern for seniors, as it can cause many health issues like osteoarthritis. So, it is not just about wrinkles.
Collagen and Seniors
If the body is not producing collagen, there are two ways to combat it. One is to take supplements prescribed by the doctor. The other is to change diet habits to eat foods that help generate more collagen in the body. The diet option is better as it is natural. Whether artificial supplements or skin creams that advertise collagen repairs, please ensure your doctor approves the same. They could contain harmful compounds that can cause other health issues or cause interactions with your regular medicines.
Collagen is must for seniors, as it positively impacts osteoporosis and osteoarthritis, a big issue for many in this age group. It is more so post- menopausal women. Collagen helps maintain bone, muscle, and joint health to ensure flexibility, mobility, and pain-free movements. Good collagen productions helps keep your skin supple and elastic and keep wrinkles at bay. Interestingly, you can sleep better if you have good collagen production in the body, and vice-versa.
The Diet That Helps Our Bodies Produce More Collagen
Here are some foods that help produce more collagen in your body naturally.
Animal sources– like meat, fish, oysters, eggs and dairy products contain excellent collagen-producing components. Tough cuts of meat and fish bones with connective tissues are natural collagen supplements. Beef, chicken, shellfish, eggs, milk, yogurt, cheese, etc. are foods to include in your daily diet. Animal bones are best source of collagen. Hence, bone broth is said to be great for collagen production.
Vegetables– If you are vegetarian, go for leafy green vegetables like spinach and lettuce. You could also eat capsicums as they are abundant in amino acids, antioxidants, Vitamin C, and other nutrients that boost collagen production. Another vegetable to include in a collagen-aiding diet is broccoli, as it contains Vitamin C and some amounts of Copper and Zinc that help in collagen production.
Fruits– Include citrus fruit in your diet as they contain Vitamin C and amino acids that have role to play in collagen production. Berries are great diet inclusion to improve collagen. Some other helpful foods are tomatoes, raisins, oranges, limes, lemons, grapes, bananas, guavas, pineapples, mangoes, etc.
Other Foods– Legumes and beans, nuts and seeds like almonds, cashews, peanuts, walnuts, sunflower seeds, whole grains like oats and brown rice, etc., help improve collagen production in our bodies. Much of the diet is what we consider a healthy Indian diet anyway. So, it is just a question of fine-tuning a bit.
Waiting for your feedback on this blog.
Anil Malik
Mumbai, India
14th March 2024