Collagen-packed Food
The abundance of health and beauty products containing collagen on the market shows how valued collagen is to the human body. Explore what collagen is and how its deficiency affects the body.
Collagen is the most abundant protein in the human body, making up approximately 30% of total protein mass. It acts as a structure glue that binds the entire body together. They can be found in skin, ligaments, and tendons, as well as bones, blood vessels, the cornea of the eye, and the intestines. Collagen is also important for blood vessel strengthening and skin firmness and elasticity. It provides structural support to tissue and plays important roles in cellular processes, including:
- Tissue repair
- Immune response
- Cellular communication
- Cellular migration, a process necessary for tissue maintenance
Besides, collagen helps in the formation of skin structure and works with a protein called elastin to provide flexibility as the skin stretches and returns to its original position. Collagen also plays a vital part in bone formation. The bone component itself is made up of collagen and minerals called hydroxyapatite (a mineral crystal made of calcium and phosphorus that fills in the gaps between collagen fibers. It reinforces bone structure, making bones even stronger and more resistant to compression). The combination of these minerals and collagen provides the bone’s structure, flexibility, and strength. Our bodies’ blood vessel walls are also formed of collagen, which contributes structure, strength, and flexibility as they work to circulate blood throughout the body.
Types of Collagens
There are approximately 28 different types of collagens each providing distinct strength and structure to different parts of the body. Listing below are five of the major types of collagens:
- Type I: consists of around 90% of the body’s total collage. Found in skin, tendons, ligaments, internal organs, and bones (as the main component of the organic part of bones)
- Type II: found in elastic cartilage – provides joint support.
- Type III: found in many organs, blood vessels, and muscles – frequently found alongside type I collagen.
- Type IV: found in the layer of skin – within the basement membrane zone.
- Type V: found in eyes (cornea), hair, and placental tissue.
Causes of Losing Collagen
As we know, collagen production declines and slows as you age, but other factors can accelerate collagen loss in the human body, including:
- High sugar intake
Excessive consumption of high-sugar foods causes inflammation and damage to collagen. It also hinders collagen’s ability to repair itself. - Smoking
Nicotine in cigarettes can cause a narrowing of blood vessels in the skin’s outer layer, causing irregular blood flow. As a result, the skin is lacking in oxygen and other essential nutrients. Furthermore, thousands of chemicals in cigarette smoke can damage collagen and elastin. Usually, the wrinkle under the eyes is more visible than other parts of the body. - Excessive sun exposure
Long-term UV (ultraviolet) radiation exposure can hasten the aging process. This is because UV radiation can break down collagen and damage elastin fibers in the dermis, or deepest layer of the skin. Collagen and elastin damage as support tissue causes the skin to lose its elasticity and become wrinkled and loose over time. - Lack of sleep
According to research, a lack of sleep and poor quality of sleep can hasten aging and cause the skin to appear dull. This occurs because a lack of sleep can weaken the immune system and promote collagen degradation in the skin.
Collagen Deficiency
Collagen deficiency manifests through signs of premature aging such as wrinkles on the skin. Undeniably, the age factor will reduce the softness and firmness of the skin, but collagen deficiency can also lead to other health issues.
- Joint pain
Collagen is necessary for the smoothness of joint movement. It acts as a lubricant oil which eases movement and minimizes friction. A deficiency of collagen causes increased friction between bones, which leads to arthritis. According to the Health Work Collective, a Case Western Reserve University Rheumatic Disease Division study from 2000 discovered that collagen supplements can assist in restoring joint discomfort and delay the progression of arthritis. - Indigestion
Some common digestive problems include acid reflux, constipation, diarrhea, bloating, and irritable bowel syndrome. These problems can occur due to a variety of reasons such as poor diet, stress, medication, or underlying medical conditions. Additionally, collagen is directly related to gut health; lacking of this protein can cause ulcers and digestive problems. It has been found to regulate the secretion of gastric juices by ensuring enough acid for proper digestion. It also prevents an excess of gastric juices, which can lead to heartburn, stomach ulcers, and other painful digestive problems caused by an overly acidic environment. Supplementing with collagen may help to fix and heal your digestive system. - Unstable blood pressure
Unstable blood pressure can be caused by several factors such as stress, medication side effects, and underlying health conditions such as hypertension or heart disease. It also can be linked to collagen, a protein found in the body’s connective tissues. Collagen plays a key role in maintaining the integrity of blood vessels, and a lack of proper collagen production or breakdown can lead to weakened vessels and irregular blood flow. However, more studies are needed to fully understand the relationship between collagen and blood pressure regulation.
The effects of collagen loss are not limited to the above health problems but they also contribute to other health problems such as tooth decay, thinning and falling hair, dry and peeling skin, pigmentation, and more.
Next, follow along as we explore ways to recover the lost collagen or increase our body’s collagen production.
Boost Your Collagen!
Our body’s collagen production is important for maintaining healthy, youthful skin. There are many ways to enhance collagen levels in the body, including taking supplements, eating certain foods, and exercising consistently. Let’s find out how we can increase the production of collagen in our body via food intake.
- Most women believe that hyaluronic acid is only present in skin care products. However, you can increase your collagen levels naturally by eating foods high in hyaluronic acid, such as strawberries, green vegetables, and citrus fruits.
- Eat more foods that contain amino acids such as milk, meat, fish, eggs, and seafood. It cannot be produced by itself in our bodies. Consume these foods to provide your body with amino acids that are beneficial to your skin and bones.
- Collagen production can also be stimulated with a variety of foods that contain vitamin A, vitamin C, copper, and proline, which can be found in vegetables, nuts, mercury-free shells, mineral water, and cheese. These vitamins play a role in protecting and forming more collagen in a person’s body.
- Do you exclusively use aloe vera gel to treat burned skin and cure rashes? Aloe vera can enhance collagen formation when sprayed on the skin or consumed in drinks.
In cosmetic fields, collagen injections (normally synthetically derived, bovine-derived or porcine-derived substances) can be considered if you seek a more immediate result. They are not necessarily “collagen boosters” in the sense of stimulating the body’s natural collagen production; rather, they are often considered a quick fix to restore skin’s elasticity, which gives the skin a more youthful appearance. This procedure is typically performed by dermatologists or specifically those with expertise in cosmetic procedures. If you are considering collagen injections, it’s essential to consult a dermatologist or skincare specialist as they can assess your specific needs, discuss potential risks and benefits, and determine if you are suitable for the procedure. Additionally, there are also topically applied collagen products that can be used, commonly found in lotions and skincare products nowadays. However, topically applied products can only function on the skin’s surface to preserve elasticity and moisture.
Ingesting collagen supplements taken in recommended doses is also another way to boost collagen production. However, some common side effects may include digestive issues, such as bloating and diarrhea. There is also a risk of an allergic reaction for those who are sensitive to collagen. Some supplements are made from animal sources, which can pose a risk to those with dietary restrictions or beliefs. It is important to consult with a healthcare provider before starting any new supplement regimen, especially if you have any medical conditions or taking other medications.
Conclusion
Based on the above reading, collagen is an essential protein element in our bodies to maintain overall health and well-being. Collagen deficiency also has a negative effect if it is not addressed immediately. As such, it is our responsibility to ensure that our bodies remain in optimal condition by increasing the production of collagen that can be obtained in a variety of ways either naturally by foods or in injections and lotions that are readily available on the market.
References
McIntosh, J. (2022, June 6). What Is Collagen, and Why Do People Use It? Medical News Today. Retrieved October 24, 2023, from https://www.medicalnewstoday.com/
Miller, K. (2023, July 27). 6 Reasons Collagen Declines + How To Support It Naturally. Mind Body Green. Retrieved October 24, 2023, from https://www.mindbodygreen.com/
“7 Healthy Foods That Are High in Hyaluronic Acid." Healthline, 20 Sept. 2021, www.healthline.com/nutrition/hyaluronic-acid-diet. Accessed 30 Nov. 2023.