Here’s why you need to include collagen-boosting foods in your diet

Collagen may be buzz-worthy for keeping nails strong, hair long and skin wrinkle-free, but it’s actually way more than just a beauty ingredient (although that part’s pretty important too). It’s the glue that holds the body together; it forms the building block of our muscles, bones, skin, blood vessels and digestive system, but here’s the kicker—we produce less and less of it every year we age. So if you’re suddenly sprouting fine lines on your forehead or your back hurts more often than it should, you can chalk it up to the plunging levels of collagen. We spoke to dermatologists and a nutritionist about what the miracle protein is, and why we need to load up on foods that increase its production in the body.

What is collagen and how does it work?

Collagen is the most abundant protein in the human body, and is found in the bones, muscles, skin, and tendons, explains Dr Pankaj Chaturvedi, consultant dermatologist and specialist hair transplant Surgeon, MedLinks. “Collagen is a hard, insoluble, and fibrous protein that makes up one-third of the protein in the human body. In most collagen, the molecules are packed together to form long, thin fibrils. These act as supporting structures and anchor cells to each other. They give the skin strength and elasticity,” he adds.

“Think of it as the glue that holds us and our body together,” says Dr Chiranjiv Chhabra, director and consultant dermatologist at Skin Alive. And as you age (especially as you near your 40s), the body collagen declines and thus the appearance of wrinkles and pigmentation become more visible. The skin starts losing its sheen, smoothness and plumpness.

Collagen boosts the density of the cartilage making our joints more flexible and it helps in increasing the calcium content in the body, which assists in bone formation. It’s role in the overall wellbeing of the body is indisputable. According to Dr Chhabra, being exceptionally rich in an amino acid called glycine, collagen has been linked to improvements in sleep since it calms our nervous system. “Glycine helps build muscle and burn fat. Collagen also helps in weight loss as it is a part of the gut’s connective tissue and can help support and strengthen the protective lining of our digestive tract,” she explains.

What should you eat to boost collagen levels?

Foods that are rich in antioxidants and omega 3 fatty acids such as blueberry, amla, fatty fish (salmon, tuna) and flaxseeds, which are colloquially referred to as superfoods, are also potent collagen-boosters, according to nutritionist Dr Siddhant Bhargava. “A collagen-building diet is one that is rich in vitamin A, E and particularly Vitamin C, without which collagen cannot be synthesised in the body,” he states. Broccoli, leafy vegetables like spinach and kale and citrus fruits like lemons and oranges are rich sources of Vitamin C.  Further, eggs have just the right mix of essential amino acids needed by humans to build tissues. For vegetarians, Dr Chabbra says that a great option is soy, which consists of genistein that serves as an antioxidant, which in turn, aids in blocking enzymes and improving collagen levels in the skin. Dermatologist Dr Rashmi Shetty recommends tamarind seed powder. “Tamarind seed powder is believed in Indian food sciences to increase hyaluronic acid. That makes a good medium to nourish collagen.” Bone broth also has a high level of pre-formed collagen.

“The body needs a sufficient supply of proline, glycine, and lysine amino acids to synthesise collagen,” informs Dr Chaturvedi. Proline-rich foods include asparagus, tempeh and buckwheat, while Glycine-rich foods include bananas, beans and cauliflower. To up your lysine consumption, add pistachios, black beans and kidney beans to your diet.

What is the deal with collagen supplements?

With promises that include brighter and tighter skin, stronger nails and hair and reduced inflammation, many are swapping their post-workout protein powder for collagen supplements. Most brands sell hydrolysed collagen peptides, where the amino acids in collagen have already been broken down to make them easier to be absorbed. “It’s tough to make a call on collagen because there just aren’t many definitive studies on the side effects and benefits. Scientifically speaking, the hype doesn’t match the hope, so it’s a case of buyer beware,” warns Dr Chaturvedi. Collagen supplements are advised in very limited conditions like sarcopenia (deficiency of muscle mass in the body), osteopenia (reduced bone mass), arthritis and various joint conditions.

Also read:

16 antioxidant-rich foods to give your daily diet a health boost

From glowing skin to weight loss: Why your body needs a fibre-rich diet

Why everyone wants lit-from-within skin

A celebrity skincare pro dishes out the only tips you need this party season