Originally published in April 2018. I continue to discuss how collagen affects our bodies and skin and what its role is as we age.
Updated as of May 1, 2015. Collagen is one of the most important nutrients that plays a major role in how youthful your skin looks. There are many well-documented articles and research that prove the importance of collagen’s role in antiaging skin care. So, let’s take a look at understanding this nutrient and how to get it from our food.
What is collagen?
It is the most abundant protein in the body! Collagen is found in the dermis layer of the skin which is the second layer of the skin and is responsible for the firmness, strength and hydration of the skin. It is actually a group of proteins that provides the tensile strength to the skin. Collagen in skin is said to be stronger than steel.
#You knew that Collagen is not only found in skin but also in tendons and ligaments and corneas and bones and blood vessels. It is basically a connective tissue and the most abundant protein in mammals. Yes, it’s protein and I didn’t even know that! Ha.
Collagen Synthesis
Well, let me skip all the chemistry here and just say that collagen does NOT appear in the body. It is composed of the basic amino acids. And, to synthesize collagen, we need Vitamin C.
Just to give an overview, amino acids form the three-dimensional strand structure that is converted into procollagen using vitamin C as one of the cofactors in the reaction. This structure is then converted into tropocollagen which cross-links with each other to form a collagen fiber. There is a lot of genetic and cellular mutation that takes place for collagen synthesis.
Collagen synthesis occurs throughout our lives and the Healthy collagen replaces old and worn collagen fibers. This the process slows down after the age of 30 which results in a slightly older or wrinkled appearance. The good is a timely application of abundance vitamin C serums available on the market can help solve this problem!
Collagen degradation
In addition to age, there are many other factors that affect collagen synthesis. Some are internal and some are external.
Nutrition
Well, since it is an important element in the synthesis of collagen, the extreme vitamin C deficiency it will definitely negatively affect collagen production.
Overcoming it sugar consumption it also damages collagen. Blood sugar molecules attach to proteins to form new molecules that weaken the collagen structure and make it dry and brittle.
Internal diseases
Arthritis, cancer, ulcers, malnutrition, autoimmune disorders. All of these conditions cause collagen to break down at a faster rate.
Also, collagen formation is one of the critical tasks when the the skin is wounded or cut. The skin tries to heal itself by synthesizing healthy collagen at the site of the injury, but because the skin is injured, the collagen is scarred. This scar collagen is not as strong as healthy collagen and the skin is constantly trying to replace the scar collagen. This process is repeated long after the wound has healed.
Environmental Factors
The ultraviolet rays from the sun accelerate the breakdown of collagen, damage collagen fibers and also damage elastin leading to a wrinkled and loose skin.
#You knew that Elastin, as the name describes, is a protein responsible for the elasticity of the skin. It allows the skin to regain its original shape after any pulling. Elastin is found together with collagen in connective tissues. Both together make the skin strong, soft and make it look young.
Oxidation
#Did you know that the very thing we need to live ages us? The oxygen we breathe reacts with skin cells to produce energy and create proteins. And, the byproduct of this reaction is Free Radicals. Environmental factors such as excess sun exposure, smoking, drinking, pollution they also produce free radicals.
These free radicals are unstable and overreactive. Thus, they attack the molecule they are converting and turn it into free radicals which in turn attach to and attack other molecules. It is a never-ending process that does significant damage to the body.
The antidote to free radicals are antioxidants that bind these free radicals and balance their reactive nature.
Lifestyle habits
Getting a lot of stress, smoking, drinking, not exercising regularly, not drinking enough water and gaining weightall of these lead to collagen degradation.
Also, collagen production begins to decline after age 30 years. This is accelerated with the various lifestyle habits we have!
#You knew that Cortisol stimulates the breakdown of (dermal) collagen into amino acids. And, cortisol is the stress hormone.
The question that arises now is Can anything be done to replenish collagen in the body?
What are the different foods that help build collagen?
Collagen is a protein found in mammals and is therefore only available through non-vegetarian sources. Therefore, plant foods do not provide collagen to the body. But, you always can supplement the diet through healthy eating to encourage healthy collagen synthesis.
All Healthy Foods
Like greens and colorful foods such as leafy vegetables, broccoli, cauliflower, peas, peppers, tomato, onion which are rich in lycopene and other minerals such as sulfur and copper are extremely necessary for collagen production.
And, then, we need too nuts and seeds and oils – almonds, walnuts, pumpkin seeds, sunflower seeds and everything else, fish oil, olive oil – which are rich in fatty acids.
Vitamin C
As already discussed, it is one of the vital Vitamins that helps synthesize amino acids into collagen fibers.
However, the maximum benefit is achieved when vitamin C is taken internally where it is transported in the bloodstream to the skin cells. But after a certain level, cells stop absorbing vitamin C. Topical application of vitamin C, although extremely unstable when exposed to air and heat, makes little difference.
Well, you have another reason to drink a glass of hot lemon water in the morning 🙂
Iron
So that the Vitamin C is properly absorbed. Dates and beets are RICH in iron even though I hate them both!
Foods rich in estrogen
Have you checked out the movie Sex and the City 2? Obviously, you wouldn’t miss Samantha eating hummus and yams in the Middle East, where all of her hormonal menopause medication was confiscated.
Actually, the The hormone estrogen is responsible for the production of collagen and elastin among many other things in the body. So, eating estrogen-rich foods can help promote healthy collagen production.
There is another category called phytoestrogensplant-based molecules that are structurally similar to estrogen, which is a safe way to restore skin health.
Flax seeds and flour, chickpeas and other legumes, animal protein they are all high in estrogen. Beans, Nuts, Berries, Peas, Nut Butter, Almond Flour, Soy Protein they are all rich in phytoestrogens.
And, once again, we return
Vitamin D
The most elusive of vitamins these days! But its importance is growing as its lack is reported worldwide. From healthy bones to improved mood and healthy skin, this vitamin does it all!
Say yes to more eggs, cheese, fish, mushrooms and animal fats and proteins.
And, that concludes your brief look at understanding collagen and how it can be supplemented through a plant-based diet. For more information, go to the reference section at the end of the post.
And, please share in the comments below what your thoughts are on the post!
Bibliographical references:
http://www.medscape.com/viewarticle/423231
http://www.medicalnewstoday.com/articles/262881.php
www.lef.org/Protocols/Skin-Nails-Hair/Skin-Aging/Page-01
http://www.huffingtonpost.com/rebecca-booth/who-took-my-collagen-and_b_209969.html
