Ritika Lamba
Nutritionist & Diet Advisor
Ludhiana 

In recent years, collagen has gained popularity as a nutritional supplement. Still, you may wonder what collagen is, as well as what it is good for. This article gives you a thorough overview of this important protein. Then you can go ahead and assess how to add collagen to diet.

What is Collagen?

Collagen is a protein made up of amino acids found throughout your body, especially in the skin, bones, teeth, and connective tissues such as ligaments & tendons. It is responsible for healthy joints, skin elasticity and suppleness. The protein also plays a big role in strengthening, and hydrating the skin, making it look young.

Collagen is the most abundant protein in your body. It’s one of the major building blocks of bones, skin, muscles and joints. Its deficiency affects the entire musculoskeletal structure and the skin(the largest organ of the body)

Aging & Collagen

With advancing age, collagen production in the body slows down, and the cell structure weakens. The skin becomes thinner and is easier to damage, hair gets lifeless, the skin sags and wrinkles, tendons & ligaments become less elastic, and joints get stiff. That is why you need to add those nutrients to your diet that boost the body’s ability to produce collagen.

Benefits you reap when you add collagen to diet

Adding collagen-building foods to your diet has tremendous benefits such as:

• Can improve skin health
• Helps relieve joint pain
• It could prevent bone loss.
• Could boost muscle mass
• Promotes heart health
• Promotes a faster metabolism.

Include the following micro-nutrientsto add collagen to diet. Vitamin C, proline, glycine, and copper are nutrients that increase Collagen production. Also, eating high-quality protein gives your body the amino acids it needs. They also boost your immunity against infectious diseases. Avoid getting too much sunshine, eating excessive amounts of sugar and smoking, as they damage collagen in the body.

Adding Vitamin C

This vitamin is found in citrus fruits, Amla, Amla juice, lemon, tomatoes, broccoli, leafy greens, bell peppers, guava & berries. 

Adding Proline 

Proline is found adequately in egg whites, wheat germ, dairy products, cabbage, asparagus and mushrooms.

Adding Glycine

Glycine can be obtained from bone broth, chicken skin, meat, dairy products, gelatin, legumes and fish. 

Adding Copper

Organ meats, sunflower seeds, sesame seeds, cocoa powder, walnuts, cashew nuts, lentils, almonds & peanuts are your best source of copper. 

Adding Proteins

Sources of proteins are legumes, cheese, milk, eggs, chicken, meats, soya beans, chickpeas etc. 

The Takeaway

Adding collagen-building foods to your diet is not only beneficial but also essential. Its deficiency affects the entire musculoskeletal structure and the skin(the largest organ of the body). You should try to add its micronutrients naturally to your diet as shown above instead of taking supplements. It works best for improving wrinkles, boosting muscle mass, stalling bone loss, and relieving joint pain.