What are the best fruits and foods that contain collagen?

In order to be healthy and improve the function of connective tissues, we all need a protein called collagen. Connective tissues connect different parts of the body, such as the skin, bones, and organs, to form the human body. There are about 40 types of collagen in the human body. Without the right amount of collagen, the skin becomes wrinkled and sagging. In pharmacies today, you will find different types of collagen pills in different brands that are formulated to increase the level of collagen in the body. But diet supplements are not the only way to build collagen in the body. In this article, get acquainted with the sources of collagen, which include a variety of foods and fruits, to include them more in your diet.

What are the most important types of collagen?

Of the different types of collagen, 4 are the most well-known and common, which are:

• Collagen Type 1: Forms fibers and is found in the connective tissue of bones, ligaments, tendons and skin.
• Type 2: Forms fibers that are less organized than type 1 and are often found in cartilage.
• Type 3 collagen: Contains thinner fibers than type 1 collagen and helps organize cells in the organs.
• Collagen type 4: is present in the basement membrane. The basement membrane is a lamellar structure of collagen cells that surrounds various tissues.

When we consume protein, our body breaks it down into amino acids. Amino acids form the structure of proteins and produce new collagen. Eating foods rich in collagen increases the body’s storage of this valuable substance. Three types of amino acids are more important for collagen synthesis: proline, lysine and glycine.

The best sources of natural collagen

In order to have beautiful and fresh skin and to help maintain the health of your bones and muscles, you must pay attention to providing collagen for the body. The richest sources of collagen include:

Water pen

When you put beef, chicken or sheep bones in boiling water for a long time to cook, collagen is extracted from the bones and skin and placed in the broth. In addition to collagen, pen juice contains many nutrients, including calcium, magnesium, phosphorus, amino acids, and other vitamins and minerals. To make the water of the pen more delicious, add your favorite spices to it and enjoy. The amount of collagen in this food is significant and it is recommended to consume this food.

Chicken pie

Some studies have suggested that chicken feet are one of the best sources of collagen. Chicken legs are made of skin, cartilage, tendons and bones and have a high collagen content. This collagen content may help relieve joint pain, improve skin health and prevent bone loss. In chicken legs you can also find many nutrients such as iron and zinc, which play a fundamental role in strengthening the immune system.

Gelatin

From the bones, cartilage and skin of animals, they produce a delicious substance called gelatin, which has many fans and is often used as a dessert. Gelatin is often obtained from the bodies of cows or fish. In the process of producing gelatin, the collagen in the animal’s body is extracted and they form colorless, tasteless and jelly-like substances. Gelatin is very high in protein. It is said that in 100 grams of dry gelatin powder, 85 grams of protein is found. According to some studies, consuming gelatin increases the level of collagen in the body and at the same time not only moisturizes the skin but also keeps it away from wrinkles.

Fish with skin

Fish is one of the best sources of collagen as long as you do not peel it. Most of the collagen in fish is stored in its skin. Researchers use fish skin as a source of collagen peptides. Some studies have suggested that marine collagen may be absorbed more easily and faster than other types of collagen. Be sure to include fish such as salmon and tuna in your weekly diet. Omega 3 and vitamin D are the most important nutrients in fish.

Chicken

There is a lot of connective tissue in chicken meat. That is why chicken is a good option to increase collagen levels in the body. This white meat is usually loved by everyone. Add tasty spices to your chicken feed to make it taste more delicious if it smells bad. Some studies have suggested that pieces of chicken, such as the neck, may even be used to treat arthritis. Chicken meat is a source of protein and increases collagen synthesis in the body.

Egg whites are a source of collagen

You may be surprised to find egg white as a source of collagen. Because eggs, like other animal products, do not contain connective tissue. But the point is that egg whites contain high amounts of the amino acid proline, and this amino acid is essential for collagen synthesis.

Citrus

Some vitamins are involved in increasing collagen production, of which vitamin C is the most important. Among fruits, citrus fruits are the richest source of vitamin C. Oranges, grapefruits, sour lemons and tangerines are some of the citrus fruits that contain significant amounts of vitamin C.

Berries

Although citrus fruits play an important role in collagen production due to their high content of vitamin C, berries are also an ideal source of vitamin C. Strawberries are richer in vitamin C than oranges. Raspberries, blueberries and blackberries are also effective in collagen production because they contain significant amounts of vitamin C. In addition, berries are rich in antioxidants and protect the skin against free radicals and harmful environmental factors.

Garlic for collagen synthesis

Garlic is rich in a rare mineral called sulfur. Sulfur helps to synthesize collagen and prevents the breakdown of collagen in the body and its breakdown. Add garlic to your diet regularly. But do not overdo it.

Plant proteins for collagen synthesis

If you are looking for plant collagen sources, you can choose beans. Beans are high in protein and provide amino acids for collagen synthesis. Copper is also one of the compounds in beans that is involved in the production of collagen.

Soy is a plant protein for collagen production

Soy is a plant protein that has all the essential amino acids for the body and improves skin health. Evidence shows that ایزوفلاون‌ Soybeans increase collagen synthesis and reduce skin wrinkles. Be sure to use this substance in your diet.

Other sources of collagen

Here are some other foods and fruits that are involved in collagen production:

• Bell pepper
• tomato
• Almonds
• اسفناج
• Cabbage
• Mango
• Kiwi
• Pineapple

Collagen-destroying foods in the body

Refined sugars and carbohydrates cause inflammation in the body and destroy collagen in the body. Therefore, go for such substances as little as possible. The best foods to help collagen synthesis in the body are foods rich in animal or plant proteins. In addition, zinc (zinc), vitamin C and copper are also involved in the production of collagen. So eat plenty of fruits and vegetables in your diet.

Use collagen pills to increase the body’s collagen

One of the best ways to increase collagen storage in your skin and tissues is to use collagen supplements. In this type of supplements, hydrolyzed collagen is usually used, which is either supplied in powder or tablets. Research shows that using collagen pills is more effective in collagen production than using collagen creams. Because some researchers say that collagen may not be well absorbed through the skin due to its large molecules.

The amount of collagen consumed per day

Studies have suggested that adults should consume between 2.5 and 15 grams of collagen daily to help keep their bodies healthy. Lack of collagen in the body causes premature aging and wrinkled skin. So if you care about rejuvenating your skin, you should definitely include the use of collagen sources in your daily routine. You also need a skin routine to help keep your skin hydrated and prevent wrinkles.

The final word

Before you start thinking about taking collagen supplements to boost collagen levels in your body, first of all try to increase the amount of collagen sources in your diet. Protein is one of the richest collagen-rich foods because it contains amino acids. Amino acids make up the collagen protein structure. Healthy and fresh skin is the result of optimal collagen consumption.