What is collagen good for?
Collagen is mainly known for being a support for problems with joints and for the elasticity of the skin.
Collagen also contributes to wound healing, detoxification and balances the nervous system , which we wrote about earlier here .
Collagen builds up tissues. It is an important part of
- skeletal bone and dentin in teeth
- muscles
- cartilage, joints and tendons
- skin
- fascia – the network that surrounds and binds together all organs, tissue and nerves
- tissues of the heart.
Collagen is also included in structures in the eye, blood vessels and vertebrae, yes in most areas of the body. It builds up the placenta. It is the most abundant protein in all mammals. Collagen is divided into different types, but the body's collagen is 90% Type I.
Wherever collagen is included, it contributes structure and suppleness to varying degrees. The degree of flexibility versus stiffness depends on the particular tissue the collagen builds up.
Collagen contributes to electrical conductivity. This is a central function of the heart, which is driven by electrical impulses.
Robust health is difficult to maintain throughout life if the body lacks enough nutrients to replace what is broken down or damaged. In the past, bones and cartilage parts were not thrown away, everything was saved.
What does the body need to form new collagen?
The collagen can be broken down from the outside by strong sun, by other types of radiation as well as smoke and pollution, if you don't have enough antioxidants as protection. It also breaks down over the years.
When you consume more collagen-rich food, collagen formation in the body increases. But more nutrients are required for the process. To build collagen, the body first takes apart the collagen you eat, and then builds it back up. Other building blocks required for the collagen are:
Vitamin C
Copper – one of the most basic minerals. Copper is part of an enzyme that is involved in weaving together collagen and connective tissue. If copper is not present in sufficient quantity, the body cannot assemble new collagen molecules correctly.
Manganese - is part of enzymes needed to use the amino acid proline during tissue building and healing. Found in shellfish, pumpkin seeds, sprouted nuts, seeds and legumes (which are only absorbed if you can digest them), as well as whole grains – but they must be fermented/soaked for the minerals to become bioavailable.
Zinc – required for the enzyme collagenase. A lack of zinc results in poorer healing and slower building up of tissues.
Vitamin A is also important for building and maintaining collagen. Vitamin A supports the bioavailability of copper.
Foods that naturally support the production of collagen:
You can cook broth yourself: buy cartilage-rich bones, wings or whole carcasses of poultry, fish, shellfish or meat. Important to cook on low heat, just simmer. There are also ready-made products, but make sure they are of high quality, such as Nordic King's bone stock and fish stock .
Collagen is found in cartilage parts and fish bones. Soft bones in anchovies and herring can be eaten.
Unrefined, traditional cod liver oil is rich in bioavailable vitamin A. Read more about high quality cod liver oil here .
Vitamin C-rich berries such as camu camu, black currants and rose hips. Vegetables such as peppers and cabbage (preferably pickled).
Liver and oysters (liver capsules, are good sources of copper and zinc.
Now you know which nutrients are involved in collagen formation! Keep in mind that bioavailable copper in sufficient quantity can be difficult to obtain if the diet does not contain shellfish, real vitamin A , vitamin C-rich berries, leafy greens and offal.
