Grief (of any kind) can make you feel like you’re falling apart, but do you ever wonder what holds us together??
Enter the resilience of collagen!
You can call it the “unsung hero,” as it quite literally, keeps us together and gives our body structural flexibility!
Collagen is the most abundant protein in the body, and is a major component of connective tissues, including skin, tendons, ligaments, and bones. It provides strength, elasticity, and support, helping your tissues remain firm and resilient.
There are about 28 different types of collagens, that we know of, and they vary based on their structural function. The most common are Types I through IV, with type I making up 90% of the body’s total collagen.
Collagen is made up of 3 key amino acids: glycine, proline and hydroxyproline. It’s production naturally declines in the body due to the aging process. More commonly, however, collagen production rapidly declines by eating the SAD (Standard American Diet) or highly processed foods, consuming excess alcohol, not exercising enough, smoking and getting inadequate sleep.
There are several nutrients that are essential for the production and maintenance of collagen. They are vitamin A, vitamin C, copper, protein, omega-3 fatty acids, and zinc. Since collagen is made of amino acids, protein is the best source from which to absorb collagen, and the amino acids needed for its synthesis can be found in high-quality, grass-fed meat / poultry.
Vitamins are crucial components involved in the building of collagen. Vitamin C is one of them. Sources with higher amounts of this include citrus fruits, strawberries, kiwi, bell peppers, and broccoli. Another helper vitamin for collagen production is Vitamin A. This vitamin helps collagen maintain its integrity by supporting skin and mucous membrane health. Foods high in Vitamin A are carrots, sweet potatoes and liver.
Minerals are also vital for collagen health. Copper plays a role in the formation of collagen by aiding in the cross-linking of collagen fibers. Foods rich in copper include nuts, seeds, and shellfish. Zinc is another necessary mineral as it contributes to collagen synthesis and repair. Good sources of zinc include grass-fed meat, shellfish, dairy products, and legumes.
Lastly, omega-3 fatty acids are a key factor in supporting collagen health. While they’re not directly involved in collagen synthesis, omega-3s are anti-inflammatory, which positively support overall skin health and collagen maintenance. You can find quality, omega-3s in sources like wild-caught salmon, flaxseed and walnuts.
Incorporating these foods into your day can help support your body’s collagen production and keep your connective tissues resilient. Eating a balanced diet is especially important during a time of stress. Get it together – and help your body stay resilient by supporting your collagen health!
References
Wu M, Cronin K, Crane JS. Biochemistry, Collagen Synthesis. [Updated 2023 Sep 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507709/
Collagen. (2021, May 26). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/collagen/
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