Collagen has generated quite a buzz in the health and beauty industry. Nowadays, you will find collagen in different forms like powder, capsules, and drink. It has also gained popularity as an important ingredient for moisturizers, lotions, and even shampoos. But why did this become super in demand and what does collagen do for your body? Let us find out!
- What is collagen?
- What are the different types of collagen?
- What does collagen actually do?
- Food high in collagen
What Is Collagen?
Collagen is a protein that can be found in the human body and is responsible for skin elasticity and strong joints. It makes up to one third of the skin's protein content and represents seventy five percent of all protein in bone tissue.
Collagen has many types within its main structure types making it an essential structural component for healthy hair, skin, nails, and bones. While our bodies can produce their own collagen, you may also acquire it from other animals such as cows, chickens, sheeps, and fish. However, the type of collagen will differ depending on where you obtain it.
What are the Types of Collagens
There are about 28 kinds of collagen that exist in vertebrates, but the most common types are type I, II, and III. Let us dive deeper into the difference between these types of collagens and where we can source them from.
Type I is by far the most common type of collagen found in humans which makes up 90% of all types. They are commonly found in the bones but is also found in other tissues such as cartilage, cornea, blood vessels, skin, and tendons.
Most type I collagen in supplements are sourced from the cows’ tendons, hide, and bones which are called bovine collagen. The protein found in cow's milk, bovine collagen is a relatively new dietary supplement that is said to reduce the appearance of cellulite and improve skin moisturization.
Some people claim to benefit from using bovine collagen because it has properties that are similar to human collagen, which helps with the body's ability to maintain soft tissue. Some studies have suggested that bovine collagen supplements may help reduce signs of aging by "plumping up" the skin and improving elasticity.
Type II collagen is often obtained from chicken cartilage and other poultry products. Studies have suggested that this type of collagen has a positive effect in improving osteoarthritis, alleviate joint comfort, and overall bone health.
Just like the type I collagen, type III is also beneficial in increasing the skin’s elasticity and strengthening your bones and nails. Type 3 collagen is also good for gut health because it boosts our immune system by increasing the number of white blood cells that fight off disease-causing bacteria. This makes it crucial for fighting bacterial infections from E. coli and salmonella and other harmful bacteria.
It also coats the stomach and intestinal lining to allow essential nutrients to be absorbed by cells and create energy. This process is compromised when there is not enough type 3 collagen in our digestive tracts, which makes it important for proper digestion as well as gut health.
What Does Collagen Actually Do?
Collagen starts to degrade as you grow older. That is why your skin forms wrinkles, dark spots, and usually starts to sag by the age of 30. However, collagen loss can speed up through a range of factors such as smoking, UV exposure, poor diet and nutrition, and pollution. That is why boosting your collagen is important. But what does collagen actually do? Here are some of the benefits of collagen:
- helps with skin strength and elasticity
- reducing the appearance of fine lines and wrinkles
- restore your skin's youthful appearance
- improve gut health
- add volume and shine to brittle hair strands
- strengthens the nail beds against brittleness
5 Food High in Collagen
Collagen provides strength and structure to our skin, bones, joints, and muscles. Unfortunately, collagen production diminishes with age, resulting in sagging skin and wrinkling. While you cannot turn back time, there are some foods that could stimulate collagen production and potentially help you "gain" some of those lost years.
#1 Bone Broth
Bone broth is a delicious, nutrient-rich food. With more than 10 grams of protein per cup and key amino acids, vitamin A, B vitamins (including B12) and minerals like calcium, magnesium and potassium. It is also beneficial for gut health because it provides digestive enzymes, collagen and glutamine peptides that help heal the intestines.
Fish collagen comes from the scales of fish and resides along with a high amount of protein in the flesh of fish, such as salmon, cod, mackerel, tuna and halibut. This soft gelatin-like substance contains over 19 amino acids important for your body including arginine, glycine and proline.
Chicken is a good source of type II collagen and is great in supporting joint health and maintaining the pH level. A chicken bone broth is not only delicious but is also healthy and a great addition to one's diet.
#4 Egg Whites
Egg whites contain proline which is an amino acid that helps in collagen production. Eggs have several types of collagens such as type I, III, IV, V, VII, VIII, XII and XXII.
Shellfish such as shrimp, scallop and lobster not only taste great but also high in collagen that can support your cardiovascular health, digestive system, hair and nails.
#6 Bone Marrow
A delicacy and nutrient-rich bone marrow that comes from the bones of beef, lamb or bison. Bone marrow is full of collagen and one of the most nutritious parts of an animal's body since it is rich in iron, omega 3 fats, B vitamins, trace minerals, glycine and proline.
Can Collagen Make You Gain Weight?
No, collagen peptides are low in calories and will not make you gain weight. On the contrary, there has been some research suggesting that it can help with weight loss. Collagen supplements are high in protein that is said to aid in weight loss management by increasing satiety and reducing hunger, thus, making you consume less calories.
Here are some recommendations for you to help you with your next shopping spree:
- Havasu Nutrition Collagen Peptides Powder (Type I and III)
- Havasu Nutrition Collagen Gummies
- LxH Collagen Fat Burner
- LxH Hair Skin and Nails Collagen and Biotin Gummies
- Pure Biology Premium Night Cream with Collagen
- Pure Biology Premium Retinol Cream with Collagen
- Pure Biology Turmeric Exfoliating Body Scrub
- Pure Biology Probiotic Body Scrub