Foods for forming collagen Foods for forming collagen

Stimulate the formation of cartilage, control pain from articular 
attrition and promote good skin condition.

Advisor Daniella Bellizia Chacón
Nutritionist dietitian

Collagen is a protein that provides resistance and elasticity to the bones, ligaments, tendons and cartilages. Nonetheless, natural production of this substance in our organism decreases with time; estimates show that by 40 years of age the body produces half of what it produced in adolescence.  This decrease can give origin, among other things, to flaccidity, loss of bone density, articular pain and of the muscles. It is possible to stimulate the formation of this protein in the body by intake of foods such as red meats, fish, fruit and vegetables especially those rich in Vitamin C, eggs, dried fruit and particularly nuts that are rich in omega 3 an anti-inflammatory that stimulates synthesis of collagen. Adding exercise to your balanced diet is fundamental as well as is maintaining good hydration and a good quality of sleep.

You may also take it as a dietary supplement. Nutritionist Dietitian Daniella Bellizia Chacón indicates that, “to this end one must take it in hydrolyzed powder form as it helps the organism to absorb it during the following 12 hours after consumption.” She also indicates that it is an additional aide in diminishing pain from articular attrition produced by osteoarthritis as well as a stimulant to the production of cartilage. Nevertheless, she stresses the importance of seeking a specialist’s advice before intake.

There are 28 types of this protein, some of which are distributed in certain tissues, where they perform specific biological functions. XXII, for example, is present only in the junctions of the tissues; VII participates in the adhesive properties of the skin; X stimulates production of bone tissue from cartilaginous tissue; VIII affects bone formation and XIX acts on our central neurons.

Nutrients and their contributions

  • Daily products

Are rich sources of three macronutrients: proteins, fat and carbohydrates.

  • Beef or viscera

Provide complete protein, vitamin B12, iron and zinc. Depending on the cut their fat content is greater or lesser.  For example, filet steak and rump round point have more fat and tenderloin and veal have less (lean cuts).

  • Eggs

Provide high biological value protein (they are essential amino acids for the body).

  • Poultry

Depending on the type, they present with greater or lesser fat content, (turkey has less, chicken is intermediate and hens have more). In general, these foods provide complete protein and have the amino acids essential for the body’s needs.

  • Fish and sea food

Are sources of complete protein, they contain all the essential amino acids (that form proteins for the body) and also vitamins and minerals. For fish, we recommend deep blue water fish such as tuna, trout, sardines and salmon that provide Vitamin D and Omega 3.

12 % of the world population suffers from osteoarthritis. 1,5 %  of  tissue collagen is lost, on average as of 25 years of age. 75 % of the skin’s weight is constituted by collagen, likewise, 20 % of bone weight and 70 % of cartilage weight.

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