What is Collagen and Why is it so Important?
Collagen supplements have become increasingly popular over the years, promoting its potential benefits for hair, skin, and nail health. However, it is also needed for much more than that! Collagen is actually the most abundant protein in the body, accounting for roughly 30% of the body’s protein. It is known as a major building block of many components in the body, including tendons, ligaments, bones, muscle, and skin. Collagen is also found in organs, blood vessels, and the lining of our intestine.
Because collagen is known as a building block in our body, its most important function is to provide strength and structure in our body. It does this through a variety of different activities, such as replacing dead skin cells, creating a cover over our organs to protect them, helping your blood to clot, and giving strength and elasticity to skin. There are also 5 main types of collagen, which all have different functions and are located in different areas of the body such as muscles, arteries, bones, and even our eyes!
One important thing to note is that as you age, our bodies begin to produce less new collagen. Similarly, the collagen that already exists in our body is also broken down faster, and lower in quality compared to those of younger age. Menopause in biological women also results in decreased collagen production, but both biological men and women experience a natural decline after age 60.
There are certain lifestyle habits that damage our collagen. For example, smoking, overexposure to UV light, and a diet high in sugar and refined carbohydrates can decrease collagen levels by decreasing collagen production, increasing collagen breakdown, and damaging existing collagen. Certain autoimmune diseases such as rheumatoid arthritis, lupus, scleroderma, as well as genetic mutations such as Ehlers-Danlos syndrome and osteogenesis imperfecta also damage collagen.
Some foods that are high in collagen include bone broth, skin-on chicken, and organ meats. However, since these foods are not always available, many people also purchase collagen in supplement form, such as collagen powders that can be mixed in with water. While collagen is broken into amino acids after being consumed, eating foods that are high in collagen does not directly increase collagen levels. However, there are certain foods that support collagen production. For example, vitamin C, which is found in oranges, strawberries, broccoli, brussel sprouts, and bell peppers supports collagen production. Foods high in copper (liver, lobster, oysters, leafy greens, and nuts) and zinc (found in oysters, red meat, poultry, pork, beans, nuts, green leafy vegetables, and milk) also support collagen production.
Collagen is a crucial structural support system in our body and naturally declines as we age. Therefore, it is important to eat a balanced diet with foods high in copper, zinc, and vitamin C to promote collagen production, and to limit activities that damage collagen such as smoking, sun exposure, and diets high in sugar and refined carbohydrates. Want more info on how to create a diet to optimize your health and wellbeing? Schedule a complimentary call with one of our Ready Steps registered dietitians here!
(Source: Cleveland Clinic)