Collagen is the form of protein – available in the plentiful volumes in our body. It’s found everywhere in our body – ranging from skin tissues, bones, muscles, blood vessels, hair and nails, etc. accounting for almost 30% of our body proteins.
It’s main role is to provide support and structure throughout our body. As we grow old, the collagen levels in our body start falling. Hence, one needs to understands methods by which one can keep boosting their collagen levels.
Boost Collagen Levels – Food :
To understand how food can aid in maintaining and boosting collagen levels, let us understand the constituents of collagen.
It is primarily a protein – which means, it’s primarily made up of amino acids. The top 3 amino acid constituents are proline, glycine, and hydroxyproline. To maintain the proper amount of these amino acids, it also becomes essential for the body to receive the proper amount of Vitamin C, copper, zinc, and manganese along with protein.
Bone Broth: One of the most recommended ways to maintain and boost collagen levels. The bone broth is prepared by slowly simmering bones for hours in water on a stove. In this process, the collagen is drawn from the bones of chicken, lamb, etc. and is perfect for direct consumption.
Protein-rich Food: Foods rich in proteins are a direct source and should be incorporated into your daily diet to boost collagen levels. Opt for eggs, chicken, tofu, fish, cottage cheese, etc in your daily food consumption.
Foods rich in Vitamin C: Red and green peppers, green leafy vegetables, Citrus fruits like lemons, oranges, etc are essential to maintain and boost collagen levels.
Foods rich in Zinc & Copper: One can opt for shellfish, nuts, beans, whole grains, etc for sources of zinc and copper to boost collagen levels.
Habits to Maintain & Boost Collagen Levels:
Avoid Smoking: Directly impacts collagen production in the body. Smoking damages collagen and elastin levels, which leads to loosening of skin and wrinkles.
Avoid Excessive Carb and Sugar intake: Sugar damages nearby proteins, and weakens the collagen levels.
Exposure to Ultraviolet light: Exposure to too much sunlight impacts collagen production levels in the body and breaks down collagen quickly.
Collagen levels throughout our lives cannot be tracked or measured. However, the declining signs are always visible in forms like joint pains, stiff back, weakened muscles, gastrointestinal issues, etc. We must incorporate natural sources of food as part of our diet to maintain collagen levels.
While there are collagen supplements available in the market that assist in maintaining and boosting its levels, it is always beneficial to stick to natural sources and supplements should always be consumed basis a guided approach by a professional. Do start focusing on collagen levels and start incorporating a suitable diet to have a long & healthy life.