Collagen is a protein that has changing into more and more widespread within the well being and health business. Whereas collagen dietary supplements are a success within the magnificence market, there are lots of well being advantages of collagen-rich meals in your weight loss program. From enhancing your muscle and joint well being to rejuvenating your pores and skin and hair – there’s rather a lot they’ll do.

What are collagen-rich meals?

Collagen is an important protein that serves as a constructing block in our our bodies, offering construction to our pores and skin, hair, nails, bones and connective tissues, explains scientific dietitian and nutritionist Eti Jain. Basically, it acts as a glue that holds every thing collectively. It’s present in our pores and skin, bones, tendons and ligaments, contributing to their power and elasticity. As for collagen-rich meals, they’re people who help the physique’s collagen manufacturing, serving to keep the integrity of our connective tissues.

What are one of the best meals sources of collagen?

There are numerous strategies to method the collagen weight loss program. On the advice of your doctor, you possibly can take collagen complement or eat meals excessive in collagen to your pores and skin and hair. Consuming meals which might be excessive in collagen will even encourage your physique to supply extra of it. Collagen is of course current in varied animal and plant merchandise. A few of the finest sources of collagen embody:

1. Bone broth

Bone broth is a wonderful supply of collagen, as it’s derived from simmering animal bones and connective tissues, the knowledgeable tells Well being Photographs.

2. Fish

Eat fish,  particularly these with edible bones and pores and skin. So, salmon, mackerel and sardines are good choices.

3. Hen

Many individuals wish to eat totally different components of hen. It’s good for collagen, significantly its pores and skin and cartilage.

4. Eggs

The egg whites will not be solely good for weight reduction, however they’re additionally essential for collagen. They comprise proline, an amino acid essential for collagen manufacturing.

5. Berries

Berries similar to strawberries and blueberries are wealthy in antioxidants that help collagen synthesis.

6. Citrus fruits

Go for citrus fruits similar to orange and lemon, as these are excessive in vitamin C, which is an important nutrient for collagen formation.

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What occurs to our physique if we eat much less collagen?

A deficiency in collagen can result in a number of well being points. Collagen is integral for sustaining pores and skin elasticity, joint well being, and the power of bones and connective tissues. So, inadequate collagen consumption can result in decreased pores and skin elasticity, joint ache and weaker connective tissues, says Jain. It might contribute to wrinkles and sagging pores and skin.

What are the well being advantages of collagen-rich meals?

Collagen-rich meals provide many well being advantages, together with:

1. Pores and skin well being

Collagen enhances pores and skin elasticity, lowering wrinkles and selling a
youthful look.

2. Joint help

Collagen helps joint well being by sustaining the integrity of cartilage
and lowering irritation.

3. Bone power

Collagen is a key element of bone construction, contributing to bone
power and density.

4. Intestine well being

Collagen will help to assuage and heal the digestive tract, supporting a wholesome intestine, says Jain.

What are the uncomfortable side effects of collagen-rich meals?

Whereas collagen-rich meals usually haven’t any vital uncomfortable side effects, extreme consumption of dietary supplements might trigger digestive discomfort. In your weight loss program, it’s essential to keep up variety by together with varied collagen sources. In case you are choosing dietary supplements, observe really helpful dosages and seek the advice of a healthcare skilled earlier than beginning collagen dietary supplements. People with allergic reactions or particular dietary restrictions ought to rigorously select collagen sources aligned with their wants.

Collagen-rich meals are protected and efficient, however you need to nonetheless take
care of your weight loss program and well being to get essentially the most out of them.