Collagen makes up nearly 30 percent of the protein in the human body. It is found in all of our connective tissue: bones, joints and skin. Some describe collagen as the “glue” that holds our bodies together. It makes sense when you consider all of the spectacular things collagen does for us. As we get older, our collagen gets weaker and production slows down, which results in weaker connections around the body. For instance, a decline in collagen contributes to bone mass loss which leads to osteopenia and osteoporosis. After intense exercise, muscle tissue goes through microscopic tears, which is normal. While muscles can repair themselves efficiently, collagen and connective tissue in the joints are rather slow to rebuild. Lastly, the aging of skin (as in fine lines, wrinkles and pigment changes) happens as collagen breaks down. This is a natural occurrence with age, but it’s worsened by excessive exposure to the sun and disease. In short, collagen keeps our joints strong and our skin healthy. Read the ABC’s of how to eat a diet that helps your body keep its collagen intact.
A) Vitamin C: Without an adequate amount of vitamin C in our bodies, tissue starts to break down. This can lead to bleeding gums, muscle and joint pain and low energy levels. By taking adequate vitamin C, we can help our body maintain a healthy amount of collagen. Add more citrus fruits to your diet for a heaping dose that will also prevent you from getting sick. Single servings are half of a grapefruit, one whole orange, one cup raw red pepper, one kiwi, or one cup pineapple. Bring these foods to work or school as a snack.
B) Protein: Collagen is made up of amino acids, like all other proteins. In order to create collagen, we need to eat protein. When we consume protein, it is broken down into amino acids, which are then used to build muscle and collagen, as well as fingernails and hair. Healthy sources of protein include a playing card size serving of turkey, chicken or fish. Vegetarian sources of protein include a half cup of lentils or one cup of chickpeas. A perfect snack would be a half cup of low-fat cottage cheese with one cup pineapple on top. This will supply the protein and vitamin C needed for your body to make collagen.
C) Bone Broth: Bone broth is a superfood! Not only does bone broth contain numerous vitamins, minerals, enzymes and amino acids, it also contains gelatin. Gelatin and collagen have a nearly identical profile and make up. Just like collagen glues our body together, gelatin keeps food together. Gelatin found in broth absorbs quickly and has been shown to heal digestive problems such as leaky gut. A serving of bone broth is about eight ounces, however, you may enjoy as much as you’d like. Use bone broth as the base of a hearty vegetable soup, or simply warm it up and sip it from a mug.
The role of collagen in our bodies goes far beyond beauty secrets to reduce wrinkles. Believe it or not, collagen helps to keep bones strong and prevent osteoporosis. If you are interested in keeping your body as healthy as it can be, be sure to eat these foods to provide the raw materials needed to create protein.
By Bess Bogner
Bess Berger is a registered dietitian and started ABC Nutrition and Wellness to provide exceptional nutritional coaching tailored to each individual. Located in Teaneck, Bess has daytime and evening hours, and weekend hours upon request. She can be reached at 201-281-0787 or [email protected]. Major insurances accepted.
