Collagen

 

Collagen is the most abundant protein in your body. It accounts for about 30% of your body’s total protein. Collagen is the primary building block of your body’s skin, muscles, bones, tendons and ligaments, and other connective tissues. It’s also found in your organs, blood vessels and intestinal lining.

 

Collagen is a protein responsible for healthy joints and skin elasticity or stretchiness. Collagen’s main role is to provide structure, strength and support throughout your body. Collagen’s specific roles include:

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• Helping fibroblasts form in your dermis (middle skin layer), which helps new cells grow.

• Playing a role in replacing dead skin cells.

• Providing a protective covering for organs.

• Giving structure, strength and elasticity to your skin.

• Helping your blood to clot.

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Some 28 types of collagen types have been identified. They differ by how the molecules are assembled, the cell components that are added and where the collagen is used in your body. There are 5 main types of collagen:

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• Type I. This type makes up 90% of your body’s collagen. Type I is densely packed and used to provide structure to your skin, bones, tendons and ligaments.

• Type II. This type is found in elastic cartilage, which provides joint support.

• Type III. This type is found in muscles, arteries and organs.

• Type IV. This type is found in the layers of your skin.

• Type V. This type is found in the cornea of your eyes, some layers of skin, hair and tissue of the placenta.

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Collagen is found in all animals and is concentrated in certain parts, such as the skin and joints.

Some collagen-rich foods are:

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• bones, skin, and ligaments of animals, such as chicken skin and pig knuckle

• certain types of seafood, such as fish skin and jellyfish

• products made from animal parts such as bones and ligaments, including bone broth

 

Although your body naturally produces collagen from amino acids, you can support collagen production by ensuring that you’re eating adequate amounts of protein from foods like poultry, fish, beans, and eggs. In addition to amino acids, your body needs other dietary components for collagen production and maintenance. For example, vitamin C is necessary for collagen synthesis, so having low or deficient levels of vitamin C can lead to impaired collagen production. Consuming plenty of vitamin C-rich foods can help support healthy collagen production. For example, try citrus fruits, peppers, greens, and berries. What’s more, consuming a diet high in beneficial plant compounds could also help improve skin health by reducing inflammation and protecting against collagen degradation.

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