Collagen is an important protein found in the body and can be produced by the body. It is the most common protein found in humans and other mammals, accounting for 25-35% of our body’s total protein content.
There are 28 known types of collagen, and type 1 makes up 90% of the total in the human body. Fibroblasts are the most common collagen-producing cells. Collagen is mainly composed of the amino acids glycine, proline and hydroxyproline. These amino acids form three strands that create its characteristic triple helix structure.
The functions of collagen in the body
- It is an essential component of the extracellular matrix that supports cells,
- Collagen and keratin give the skin its strength, waterproofness and elasticity,
- It takes part in blood clotting,
- Protects organs from physical effects by surrounding them,
- Takes part in the regeneration of skin cells.
Its molecular structure can be damaged by smoking, sunlight, consumption of high-sugar foods and other oxidative stress factors. Most importantly, as we age, collagen production in the body naturally decreases, and the product quality also decreases.
Collagen deficiency primarily affects the skin; the skin starts to sag by losing its firmness and wrinkles become inevitable. In addition, damage can develop in many organs and tissues, from joint cartilage to tendons, teeth to nails.
In straightforward terms, it can be said that “aging accelerates in collagen deficiency.”
Sufficient and quality collagen production in the body
First, it should be known that it is impossible to prevent all collagen loss due to age, but it is possible to slow down the process.
The way to achieve this is to have a suitable diet for adequate collagen production in the body and to protect yourself from factors such as smoking, sunlight and high-sugar foods as much as possible to prevent damage to existing collagen.
Including adequate amounts of vitamin C, copper mineral, and high-quality proteins in the daily diet is essential for collagen production. In addition, foods such as green leafy vegetables and garlic stimulate collagen production in the body.
In light of all this data, the following nutritional recommendations can be given;
1. Foods containing high-quality protein should be consumed. Foods containing high-quality protein are eggs, milk and dairy products, meat, offal and legumes. (For detailed information about protein quality and the amount of protein that should be consumed daily, see Proteins; Functions in the Body, Quality and Daily Needs)
2. Foods containing high amounts of vitamin C should be consumed; such as rosehip juice, green pepper, capia pepper, parsley and citrus fruits. (For detailed information about foods rich in vitamin C and the amount of vitamin C that should be consumed daily, see All Vitamins; Functions, Daily Needs and Rich Foods)
3. Consuming foods rich in copper, such as offal, seafood, sesame, hazelnuts, peanuts, legumes, and meat, may be recommended. (For detailed information about foods rich in copper minerals and the amount of copper minerals that should be consumed daily, see All Minerals; Functions, Daily Needs and Rich Foods)
4. Green leafy vegetables and garlic consumption should not be neglected.
5. Consuming foods rich in collagen, such as marrow bone broth, boiled meat with bones, edible fish with bones (such as sardines and anchovies), and chicken skin may be recommended.
6. Reducing or stopping eating foods high in sugar may be advisable.
7. If alcohol and cigarettes are consumed, it would be beneficial to reduce or cut them out completely.
8. There are various products available on the market as food supplements. Of course, it is helpful to take such food supplements on the advice of a doctor and dietitian. On the other hand, the benefit of such supplements is a controversial issue in the scientific community. (I recommend you to look at this article where the possible benefits of collagen supplements are discussed; Considering collagen drinks and supplements? Harward Health Publishing)
It should be noted that collagen obtained from high-collagen foods or supplements is not used directly in the body. Like all foods, these foods and supplements are digested in the digestive system. Therefore, such foods and supplements are not used directly in the body but provide the necessary building blocks for its production.
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