Are you eating enough collagen foods? It’s important to know some facts like amino acids in collagen since amino acids are the building blocks of protein. Another key issue is which foods are high in protein and boost collagen production.
These are both key issues since it’s not really enough just to eat protein. That’s because there are different kinds of protein including elastin that makes skin stretchy and keratin that makes nails hard. It’s critical to make sure to know the basics about collagen so you’ll get the best results from your food and supplements.
Certain foods are known to boost the body’s collagen production. Bone broth, fish/shellfish, and beans are among some of the best options. Some options like citrus fruits might be surprising since the foods themselves aren’t high in protein.
However, they contain substances that help boost the body’s collagen production, which is why you should consider adding them to your daily diet. It’s critical to know what’s contained in these foods that help increase the body’s collagen levels. It’s also helpful to know factors like the amino acids in collagen to help you get enough of all 9 essential amino acids (EAAs).
What Is Collagen?
Collagen is a type of protein that’s made of their building blocks: amino acids. These acids are made of different elements including oxygen, carbon, and hydrogen. Meanwhile, collagen is made up of certain amino acids including:
Nearly one-third of proteins in the human body is collagen. They’re strong structures that are found in different parts of the body. They include skin, ligaments, tendons, and bones. In fact, up to 80% of the skin is made of collagen.
Collagen is only found in human and animal bodies. TI’s especially located in the mammals’ connective tissue and flesh. It’s part of the skin that helps to make it strong/soft. The protein also helps to keep renewing skin cells.
Another kind of connective tissue is ligament. They connect bones and hold together joints. A similar type of connective tissue is a tendon. They connected muscles and bones. All of these body parts contain proteins. Collagen is one of the most common ones.
In fact, collagen is the main substance in connective tissue. It also makes up the most protein in mammals. The range is around 25% to 35% of all human protein.
Meanwhile, collagen provides strength to different body structures. It also protects skin and other structures. This is done by stopping disease-causing substances and absorption. Another key function is for collagen to function like the skin’s “glue.”
There’s also collagen in other body parts including:
- Digestive tract
- Blood vessels
There’s even a lot of collagen in the nails and hair.
As people age, their bodies produce less collagen. This can cause the skin to weaken. It gets thinner and gets damaged, wrinkled, and saggy. The hair also gets dull. There are also other changes. Ligaments and tendons get less stretchy, and joints become stiff.
So it’s important to take steps to boost the body’s collagen production. This includes eating more high-protein and collagen-making foods.
Amino Acids in Collagen
The main amino acids that are found in collagen are:
The main takeaway is that amino acids are the building blocks of proteins including collagen. There are a total of 22 amino acids in the human body. However, a few of them are rare so the reported total is usually 20 amino acids.
The specific amino acids in collagen aren’t as important as knowing what makes up the protein. There are two kinds of amino acids. They include essential and non-essential. The non-essential amino are produced by the body naturally.
However, essential amino acids are different because we have to get them from food and supplements. The body doesn’t make EAAs so people must get them from outside sources.
There are also times when the body doesn’t produce enough of the NEAAs as well. This can be due to bad diet, health conditions, environmental factors, etc. Regardless of the cause, you might have to increase your intake of certain amino acids through food/supplements.
The process of consuming enough of different proteins can be complex. An easier method is to make sure you’re consuming enough protein through plant and animal sources. This is one of the best ways to make sure you’re getting enough of individual amino acids.
The best source of amino is always food. In fact, it’s recommended that you get most of your protein and nutrients from real food. You can then build on that by adding some supplements. However, as the name suggests they should only add to nutrients from real food.
If you’re a middle-aged or senior person, it’s especially important to boost your collagen intake. That’s because the body produces less of the protein during those decades. So it’s especially critical to eat high-collagen foods. You should also consider options like citrus fruits that boost your body’s collagen intake.
Top Foods for Collagen Production
There’s no question the “incredible, edible” egg is loaded with nutrients. However, one of the biggest ones is protein. However, there’s a surprising way that it boosts the body’s collagen production. Egg whites are high in the amino acid “proline.” So whether you eat the whole egg or egg whites you’ll be getting more collagen through the proline.
This is probably a surprising food for boosting collagen. It’s not just for flavoring food. Garlic is a high-sulfur, which is a key mineral for preventing collagen breakdown. So it’s another reason to consider eating more collagen.
If you’re looking for alternatives to pork and beef you should consider these two options. They’re high in protein and the collagen is easier to absorb than other protein sources. This is a plus because it means you can start getting the benefits from the food sooner and faster.
There are various options. Some of the best ones include fatty fish like salmon, tuna, mackerel, herring, and trout. These options are also high in healthy fats, vitamins, and minerals.
This is probably a surprising one since fruits aren’t high-protein. However, it turns out that Vitamin C helps the body make something called “pro-collagen.” This is critical because that turns into collagen. So if you consume enough Vitamin C you‘ll also get more protein.
There are many healthy options like oranges, lemons, grapefruit, and limes. These are high in Vitamin C and other nutrients to boost health and collagen levels.
This body detox food has been trending in recent years. It’s an excellent option for various reasons. When the bones/connective tissue simmer for 24 to 48 hours this releases lots of nutrients including collagen. There are various ways you can consume bone broth including store-bought and homemade after learning amino acids in collagen.