Collagen is the most abundant protein in the human body, essential for maintaining overall health and well-being. Composed mainly of amino acids like glycine, proline and hydroxyproline, it exists in four primary types: Type I is found in skin, bones, and tendons, providing structural support; Type II is located in cartilage and connective tissues, crucial for joint health; Type III is present in blood vessels and muscles, contributing to elasticity; and Type IV is found in basement membranes, supporting cell layers. This fascinating protein imparts strength and elasticity to our skin, bones, tendons, and connective tissues, making it vital for preserving youthful and resilient body structures.
Functions of Collagen
- Skin HealthCollagen gives skin its strength, elasticity, and firmness. Hence, it helps in reducing the fine lines and wrinkles.
- Joint Health
Collagen supports joint mobility and flexibility, thus reducing inflammation and giving relief from pain.
Collagen helps maintain bone density, reducing the risk of osteoporosis and strengthening the bones.
Collagen provides structure and support to tendons and ligaments.
Collagen plays a role in cell growth and thus promotes healthy hair and nail growth.
Collagen helps in improving gut health, which further works in reducing inflammation.
By incorporating collagen-boosting nutrients and supplements into our lifestyle, we can promote healthy skin, joints, bones, and overall well-being. The supplements should be rich in Vitamin C (essential for collagen synthesis), Vitamin E (which has antioxidant properties to protect collagen), Omega-3 Fatty acids, and Glycosaminoglycans (both of which promote collagen production).
However, are you worried about how to add protein to your body without non-vegetarian options? Here is a curated list of vegetarian sources that boost collagen in the body.
- GarlicThis vegetable is high in sulfur, which helps synthesise and prevent collagen breakdown. However, it is safe only in regular amounts, as too much garlic may cause heartburn and an upset stomach.
- Tropical/citrus fruits
Fruits like mango, kiwi, pineapple, guava, oranges, grapefruit, lemons, and limes, which are rich in vitamin C, help produce collagen. Guava also has a small amount of zinc, another co-factor for collagen production.
Strawberries, raspberries, blueberries, and blackberries are also excellent sources of vitamin C.
This red-hued vegetable boasts large amounts of lycopene, a powerful antioxidant for skin and an important nutrient for collagen synthesis.
These veggies are also high in vitamin C, which is highly essential to collagen synthesis.
These are high-protein green vegetables that contain lysine, one of the amino acids necessary for collagen synthesis. Beans are also rich in copper, another nutrient necessary for collagen production.
These food items, such as spinach, kale, and Swiss chard, contain chlorophyll, which is known for its antioxidant properties.
A handful of nuts, especially cashews, contain zinc and copper, both of which help boost the body’s ability to produce collagen.
The list also includes soya beans, legumes, seeds such as pumpkin seeds, flaxseeds, etc, milk, and more such food items.
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