Collagen...part 2

Bone Broth

Bone broth, often called "liquid gold", is a rich source of collagen proteins, such as glycine and proline. It provides all the benefits I mentioned above and more. I love this broth for its unique ability to give you fresh, healthy and youthful-looking skin while healing the gut and reducing inflammation at the same time.

In medieval France, it was used extensively in hospitals and was considered a cheap solution with rich nutritional benefits.

Supplements and Botox are not the only way to treat physical imperfections, Botox focuses on freezing the muscles in the problem areas. Still, it does nothing to replace the collagen that makes your skin soft and glowing, so the only permanent way to plump your skin and reduce wrinkles is to treat the problem at the root, the cause of which is none other than the lack of collagen and one of the best natural "medicines" for this is bone broth.

For serious skin renewal, combine collagen in your meals with increased egg whites and vegetable and fruit broths. Eliminates all gluten and lactose products except those rich in probiotics. Aged cheeses, as well as products that come from animals raised only on grass, are an excellent choice.

The body needs help from a variety of nutrients to be able to synthesize its own nutritional needs. Foods rich in nutrients are found in fresh and frozen vegetables, fruits, organic meats and wild fish, and these foods are anti-inflammatory and contain powerful antioxidants. Here are some specific nutrients and foods that play a role in collagen synthesis as well as its protection:

Vitamin C: This vitamin is vital for synthesising collagen, and it's a limiting factor, meaning your collagen production line shuts down if you don't have enough. Since humans cannot produce vitamin C, you must have an adequate food supply. So it's important to eat plenty of foods rich in vitamin C, such as tomatoes, citrus fruits, kiwis, papayas, peppers, strawberries and broccoli.

Dark green vegetables: Spinach and Kale have antioxidants that protect you from free radicals, which are out to destroy your precious collagen.

Orange vegetables: Carrots, sweet potatoes and pumpkins are loaded with vitamin A, which repairs damaged collagen.

Red vegetables: Beets, tomatoes and red peppers are full of lycopene, which boosts collagen and protects skin from sun damage.

Sulfur: The mineral is an essential factor in collagen production. Eggs, broccoli, cauliflower, bok choy, onions, leeks and cabbage are all high in sulfur.

Copper: This mineral activates an enzyme that plays a vital role in collagen production. It is also an antioxidant that helps protect collagen once it is formed. Foods high in copper include nuts, shellfish and free-range red meat.

White Tea: This tea plays a significant role in fighting lines and wrinkles. Research shows that it helps prevent the activities of enzymes that break down collagen and another skin protein known as elastin.

Berries: Blueberries, strawberries and raspberries ... are rich in antioxidants that fight free radicals while boosting collagen.

Garlic: This powerful herb offers lipoic acid and taurine, which help rebuild damaged collagen. Plus, it contains sulfur!

Plant sources of collagen proteins

The most concentrated sources of glycine and proline come from animals, particularly bone broth, collagen protein powder, and gelatin. However, there are some herbal sources to consider if you are a vegetarian or vegan.

Glycine: Spinach, cauliflower, cabbage, pumpkin, cucumber, kiwi, banana, beans.

Proline: White mustard seeds, flour, beans, cucumber, cabbage, asparagus, rye, edible bulbs, Tempeh, and cardamom.

Suppose you are a vegetarian or a vegan. In that case, it is important to consume adequate protein for several reasons, which I will refrain from presenting at this time in favour of the central topic of collagen. While glycine and proline are the main amino acids necessary for collagen production, there are also other important ones, such as:

Lysine is a specific protein that vegans should be aware of, and it is used during collagen synthesis but is also the least abundant amino acid in plants. Therefore, I recommend these specific plant foods that are relatively high in lysine:

Pumpkin seeds, Tempeh, lima beans, peanuts, potatoes, quinoa, lentils, black beans, and red beans.

Remember the other nutrients and foods we've discussed that help protect collagen and further promote synthesis (i.e., vitamin C, colourful vegetables, sulfur, etc.). Eating these foods will ensure your body has all the nutrients needed to start collagen production.

How Much Collagen Should We Take Daily?

I recommend consuming at least 5 grams of hydrolyzed collagen daily to increase the levels of glycine and proline circulating in your bloodstream. However, it may take more if you are in an inflammatory state (as most people are).

I recommend a minimum range of 10 – 15 grams per day and up to 30 grams per day if:

• Your skin, hair and nails look tired, so you could use a big boost.

• Are you an athlete or exercise regularly?

• You have joint pain, and you have trouble losing weight.

• You have digestive symptoms or diseases in the stomach and intestines.

If you are active, do high-intensity exercises or are trying to build muscle mass, 30 grams per day will help you achieve your goals. At this point, I recommend you supplement your diet with a small dose of amino acids, BCAA. So you will be sure that your effort is well-spent.

Another nutritional composition is omega 3, which suggests that a good quality of Krill oil is key to the absorption of collagen and every vitamin we receive daily, as well as omega 9, which we find in olive oil. Omega 3 is also found in large quantities in butter that comes from free-range / grass-fed animals.

How long will it take you to start seeing results?

It depends. Each person is unique, and their body reacts at its own pace to a "treatment" or nutritional supplement. In general, you will see results soon in joints and locks already from the first week. In the second to the third week, your skin will be brighter in hair and nails. The "treatment" should last at least three months so the body has the time and materials to repair the existing damage.

A major problem with all collagens on the market is that they contain fructose. Fructose in fruit is bound to fibre and behaves best as a form of energy in the body. Artificial fructose, especially fructose syrup, is a big problem for those watching their weight. In large quantities, it is fattening and causes severe damage to cell membranes, hormonal profile and metabolism! The worst thing is that it prevents vitamin C absorption because their chemical composition is almost identical, and the body often gets disoriented. Hence, we face a problem in vitamin C absorption, so avoiding high doses of fructose is good.

Another excellent product with unique benefits that can easily be compared to collagen is egg white, but we will see it in more detail in another article.

Gelatin vs Collagen

But what about gelatin? Is it the same or different from collagen?

As mentioned, collagen is a protein found mainly in connective tissue and skin. However, we generally do not eat these "hard" parts of animals. But, when these parts are cooked (usually when they produce stock), the collagen breaks down into gelatin.

Gelatin is cooked collagen and provides a more efficient way to absorb collagen-boosting amino acids. We find it in bone broth, but you can also buy pure gelatin powder and use it to make various collagen-boosting recipes.

How is gelatin different from hydrolyzed collagen?

Gelatin and hydrolyzed collagen are made from animal collagen and have the same amino acid profile. But their structure and properties are different:

Hydrolyzed collagen is broken down into smaller protein units (some of which may be easier to digest). Hydrolyzed collagen dissolves in hot and cold water, but gelatin only dissolves in hot water.

High-quality gelatin powder (not the sugary, artificial) from healthy animals is an excellent source of collagen-producing amino acids and has some good culinary benefits.

Additional benefits of glycine and proline in the gut

In the gut health article, I have already discussed glycine's role in fighting inflammation and healing the gut. But the benefits continue beyond there. Immediately below, we will see what glycine offers to health:

• It helps in the detoxification, purification and rejuvenation of cells.

• It protects the body from bleeding, endotoxins and sepsis.

• Improves blood flow to the heart, liver, kidneys, intestine and skeletal muscles.

• It enhances insulin sensitivity, which makes it easier for your body to burn fat and reduces the risk of metabolic syndrome and diabetes.

• It regulates the secretion of human growth hormone (HGH), which increases your body's ability to burn fat and protect muscle.

• It promotes better quality sleep, which is important when the body repairs and renews its cells during rest.

• It prevents oxidative stress, which accelerates the ageing process, increases inflammation and can lead to disease if you become chronic.

• Reduces liver and kidney injuries caused by toxins and drugs.

• It protects the lining of the stomach from the development of ulcers.

Proline also helps the body explicitly to:

It synthesizes proteins

It helps to repair tissues, connections and muscles, especially after vigorous and intense physical exercise. For example, proline levels are reduced in athletes who run long distances, i.e. those who perform endurance activities.

Metabolizes food

To form hydroxyproline, an important component of collagen, and produce energy through a metabolic process called the proline cycle. This cycle helps maintain cellular energy balance and can be especially important during stress or low energy availability.

Protects against free radicals and oxidative stress

It has been shown to have antioxidant activity, which can help protect cells from damage caused by reactive oxygen radicals.

Synthesis of neurotransmitters

1. Proline is a precursor to the neurotransmitter gamma-aminobutyric acid (GABA), which has important roles in the central nervous system, including regulating stress and mood.

2. Proline is an amino acid found in many types of food, particularly protein-rich foods such as meat, fish, eggs and dairy products. Also in plant sources such as legumes, nuts and grains.

3. Its absorption at the gastrointestinal level depends on sodium and is significantly reduced when we take antibiotics or large amounts of alcohol.