Collagen is the most abundant protein in your body. And what does collagen do: it plays a crucial role in maintaining the structure and firmness of your skin, hair, and nails. Unfortunately, the natural production of collagen decreases as we age, usually starting around our 25th year. By the time we are 50, collagen is no longer produced at all.
Proteins
Let's first look at proteins in general. Proteins are present in many animal products, such as meat, fish, and eggs, but also in smaller amounts in plant-based sources like legumes. These proteins are composed of various amino acids, the building blocks that together form a protein. In total, our body has 22 different amino acids for different processes. Collagen, an important protein, contains 18 of these amino acids.
Fish collagen shows the greatest resemblance to human collagen, which makes it easier for our body to absorb. If you opt for, for example, vegan collagen, your body will convert it to the correct composition after ingestion.
Where is collagen found?
As mentioned earlier, collagen is a protein. You can find it in various types of food. For example, animal sources such as: Bone broth, especially from connective tissue and bone marrow. You can also find collagen in fish, beef, and eggs. In plant-based sources, you can eat soybeans, for example, which contain building blocks that can support your body in collagen production. Beans and lentils contain various amino acids needed for collagen production.
What negatively affects collagen?
There are elements that affect or damage collagen (production). One of these is a lot of UV radiation; UV radiation can damage cells and DNA. This can affect the skin and its elasticity. In addition, you increase the toxic load because free radicals are released that can also damage collagen.
Eating a lot of sugar also has an impact. When you eat sugar, the collagen proteins bind together, which causes your blood sugar level to rise and can reduce the elasticity of collagen.
In addition, smoking also introduces free radicals into your body that can damage your collagen.
From the age of 25, your body's collagen production decreases. You can support this by eating sufficient and varied foods that contain collagen. In addition, you can also supplement collagen to replenish it.
