Nutrient Dense Foods That Will Help Your Body Produce Collagen
Collagen and Longevity: How It Supports a Long, Healthy Life (and Gut!)
Let’s face it: we’re all searching for that magic key to longevity. Sure, we can’t freeze time or stop aging altogether, but there are things we can do to slow the process down and feel better as we get older. One of those things? Collagen. You’ve probably heard of it—whether in the form of trendy collagen powders, bone broth, or a beauty supplement promising to smooth your skin—but the truth is, collagen plays a much more significant role in your overall health, especially as you age.
But how exactly does it tie into longevity? And how can you make it work for you, alongside gut-healthy foods, to optimize your wellness? Let’s dive in!
What is Collagen?
Collagen is the most abundant protein in your body, making up about 30% of your total protein. It’s essentially the glue that holds everything together—your skin, muscles, bones, tendons, and even your digestive system. It’s what gives your skin its firmness, your joints their flexibility, and your gut lining the structure it needs to function properly.
There are 28 different types of collagen, but the most common ones in the human body are Type I, II, and III. Type I is the most abundant and is found in your skin, tendons, and bones. Type II is found in cartilage, and Type III is in your blood vessels, organs, and muscles.
As we age, our body’s collagen production naturally slows down. By our late 20s, collagen production starts to decline, and by our 40s, we may have lost up to 30% of our collagen. This is where supplementation comes in. But before you reach for that collagen powder, let’s look at how it can benefit your body and longevity.
How Collagen Contributes to Longevity
The role of collagen in longevity is multi-faceted. Here are a few key benefits:
1. Healthy Skin, Hair, and Nails
As we age, skin elasticity decreases, leading to wrinkles, sagging, and dryness. Collagen helps keep the skin firm and hydrated by supporting the connective tissue beneath the skin’s surface. Studies show that collagen peptides can improve skin elasticity, hydration, and reduce the appearance of wrinkles. Healthy skin is not just about looking good; it’s a reflection of your overall health, and when you care for it, it often signals that you’re taking care of your body in other ways too.
2. Joint Health
Collagen makes up a large portion of your cartilage—the tissue that cushions your joints. As collagen production decreases, cartilage wears down, which can lead to joint pain, stiffness, and conditions like osteoarthritis. Supplementing with collagen has been shown to help improve joint function and reduce pain, which is a big win if you want to maintain an active lifestyle as you age.
3. Bone Strength
Your bones are made of a matrix of collagen and minerals like calcium and phosphorus. Collagen helps keep bones strong and flexible, and as we age, our bones become more brittle due to a decrease in collagen production. Research suggests that collagen supplementation can help increase bone mineral density, which may reduce the risk of fractures and osteoporosis as you get older.
4. Gut Health
The link between collagen and gut health is one of the most exciting developments in recent years. Collagen contains the amino acid glycine, which plays a key role in healing the gut lining. A healthy gut lining is essential for proper digestion, immune function, and overall health. If you’ve ever experienced gut issues like bloating, indigestion, or irritable bowel syndrome (IBS), collagen can help. It promotes the integrity of the intestinal wall, which can help reduce leaky gut syndrome and other digestive disorders.
5. Muscle Mass and Metabolism
Collagen isn’t just about beauty or bones—it also plays a role in muscle health. As we age, we naturally lose muscle mass, which can affect metabolism and overall physical strength. Collagen supplementation has been shown to help increase lean muscle mass, making it an essential part of an anti-aging strategy, especially for those who want to maintain muscle strength in their later years.
Collagen-Rich Foods ARE Gut-Healthy Foods: The Perfect Combo for Longevity
While collagen supplements are an easy way to boost your intake, eating collagen-rich foods naturally supports your body’s collagen production. By increasing our collagen-rich foods, we are better equipped for natural weight loss, glowing skin, great gut health, and a younger you! Let’s break it down:
Collagen-Rich Foods
Bone Broth and Organ Meats: Bone broth is one of the richest sources of collagen because it’s made by simmering bones (usually chicken, beef, or fish) for hours. The slow cooking process breaks down collagen and makes it more bioavailabe to your body
Chicken Skin: If you’re a fan of roasted chicken, keep the skin on. Chicken skin is rich in collagen, particularly type II collagen, which is great for joint health.
Fish and Shellfish: The skin, bones, and cartilage of fish, particularly salmon, mackerel, and sardines, are loaded with collagen. Fish collagen is easy for your body to absorb.
Eggs: A great source of proline, an amino acid essential for collagen production.
Gelatin: Gelatin is a form of cooked collagen found in foods like jellies, marshmallows, and gummies. It’s also used in soups and stews to add textures.
Healthy Fats: Foods like avocados, olive oil, and nuts provide the healthy fats your gut needs to absorb nutrients efficiently and maintain a balanced microbiome.
Vitamin C rich foods: This would include berries, lemons, oranges, etc. Vitamin C rich foods increase the ability for the body to produce collagen naturally.
Zinc rich foods: This would include lamb, pumpkin seeds, grass-fed beef, garbanzo beans, cashews, kefir, mushrooms, spinach, and chicken. Consuming enough zinc is important because the mineral activates proteins essential for collagen synthesis as well as proteins that play a vital role in wound healing.
Book Recommendation:
One of my favourite functional doctors, Dr. Josh Axe, writes all about the healing benefits of collagen and provides a 28 day diet plan that will promote weight loss, glowing skin, great gut health, and a younger you. Get a copy of ‘The Collagen Diet’ on Amazon today!
The Takeaway
Collagen is a powerhouse protein that contributes to many aspects of longevity, from joint health to skin elasticity to gut function. By incorporating collagen- rich foods, you’re giving your body the best chance to age gracefully and feel vibrant for years to come.
So, whether you’re sipping on a warm cup of bone broth, adding a spoonful of collagen powder into your morning smoothie, or munching on gut-friendly fermented foods, you’re doing your body a huge favour. Keep feeding it the right nutrients and watch yourself feel and look your best!
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