Collagen is the most plentiful protein in the body. It makes up connective tissues like tendons, ligaments, skin and muscles. Our bodies produce collagen naturally, but production starts to decline at age 25. Collagen also decreases with smoking, high sugar/refined carb intake, and UV rays from the sun. In this article, I will discuss the types of collagen, the benefits of collagen, and foods that can boost collagen production.
Types of Collagen
  • Type 1
    • forms tendons, ligaments, organs, bones and skin
    • also found in GI tract
    • helps wound healing
    • makes skin elastic & stretchy
    • holds tissue together
  • Type 2
    • builds cartilage
    • good for joint health & arthritis
  • Type 3
    • makes up organs & skin
    • gives skin elasticity & firmness
    • forms blood vessels & heart tissues
  • Type 3
    • forms basal lamina (needed for nerve & blood vessel functions; line GI tract & respiratory surfaces; gel-like padding between top skin layer and deepest layer)
  • Type 5
    • makes surface of cells, hair strands, and placenta tissue
  • Type 10
    • forms bones and articular cartilage
Benefits of Collagen
  • Skin Health
    • strengthens skin, improves elasticity & hydration
    • slow skin aging by reducing wrinkles & dryness
    • reduce cellulite & stretch marks
  • Hair & Nail Health
    • boosts growth & strength of hair & nails
  • Joint Health
    • supports cartilage, which protect joints
    • reduce joint pain related to arthritis
    • better support of joints
    • prevent joint degeneration
  • Bone Health
    • prevent bone breakdown
    • prevent osteoporosis & fractures
  • Muscle Health
    • boost muscle mass
  • Heart Health
    • Keep blood vessels strong
    • Prevent atherosclerosis (narrowing of arteries)
    • Prevent heart attack & stroke
    • increased HDL (good cholesterol)
  • Gut Health
    • helps with leaky gut syndrome (where toxins can pass through digestive tract)
    • helps break down proteins
    • helps soothe gut lining & heal damaged cell walls
Collagen-Boosting Foods
  • Chicken
  • Pork
  • Beef
  • Fish
  • Bone broth
  • Eggs
  • Gelatin (protein derived from collagen)
  • Vitamin C Foods (vitamin C is needed for collagen synthesis)
    • citrus fruits
    • berries
    • papayas
    • leafy greens
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