What to eat to increase collagen
Collagen is one of the most important proteins in the human body, accounting for 25%-30% of the total human protein. It is widely found in skin, bones, joints, blood vessels and other tissues. As we age, the synthesis of collagen slows down, leading to sagging skin, joint pain and other problems. Therefore, supplementing collagen or promoting its synthesis through diet has become the focus of many people's attention. The following are the collagen supplement foods and related data that have been hotly discussed on the Internet in the past 10 days.
1. Foods rich in collagen
Animal foods are the main source of collagen, especially animal skin, bones and connective tissues. The following are common high-collagen foods:
| food name | Collagen content (per 100g) | Recommended way to eat |
|---|---|---|
| Pig's trotters | About 25g | stew, braise |
| chicken feet | about 20g | Braised, stewed |
| beef tendon | About 30g | Stew, cold salad |
| fish skin | About 15g | Cold salad, soup |
| Pork skin jelly | About 35g | Cold salad, dipping sauce |
2. Foods that promote collagen synthesis
In addition to directly ingesting collagen, certain foods can promote the body's own collagen synthesis. Here are several key nutrients and food sources that are hotly discussed:
| Nutrients | function | food source |
|---|---|---|
| Vitamin C | Promote collagen synthesis, antioxidant | Citrus, kiwi, strawberry, broccoli |
| zinc | Participates in the activation of collagen synthase | Oysters, beef, pumpkin seeds |
| Silicon | Enhance collagen structural stability | Oats, bananas, whole grains |
| Omega-3 fatty acids | Reduce inflammation and protect collagen | Deep-sea fish, flax seeds, walnuts |
3. Popular collagen supplement methods
In addition to natural foods, there are many collagen supplement products on the market. The following are several supplement methods that have been hotly discussed by netizens in the past 10 days:
1.collagen powder: Hydrolyzed collagen is easy to absorb and can be added to drinks or food.
2.Collagen drink: Ready-to-drink product, convenient and fast, but please pay attention to the sugar content.
3.bone broth: Slowly stewed animal bones to extract collagen, natural but time-consuming.
4.Oral collagen peptides: Small molecule peptides are easier to absorb, suitable for busy people.
4. Precautions
1. Collagen supplementation requires long-term persistence, and short-term effects are not obvious.
2. Excessive intake may increase the burden on the kidneys, so it is recommended to consume it in moderation.
3. Combining vitamin C and other nutrients can improve absorption efficiency.
4. When choosing a supplement, pay attention to the ingredient list and avoid products with too many additives.
Through a reasonable diet and scientific supplementation, you can effectively increase the collagen content in the body, delay aging, and maintain skin elasticity and joint health. I hope this article can provide you with valuable reference!
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