Let’s face it,  when we think of our bodies’ protein composition we think of our muscles.  But did you know collagen accounts for 30% of your body’s protein? You could say it’s your body scaffolding because it provides structure, strength and support to your skin, muscles, bones, and connective tissues. Let’s also include your ligaments, tendons and connective tissue found in your blood vessels and organs. While its main function is strength and support, it also plays a role as a protective covering for organs and new cell growth. 

But let’s talk about what we all think about when we think of Collagen. That beautiful, plump, elastic skin we all work so hard to maintain. We can’t dodge the fact that as we age, our body produces less collagen. But in addition to that, the very quality declines and the existing collagen breaks down at a much faster rate. 

Can we even get a break? 

We really don’t need a reminder of signs of reduced collagen production, but here are a few. Crepey, saggy, thin, dull, wrinkly……yes, you get the picture. 

Surprisingly, a fair amount of damage is due to our lifestyle habits. 

Some of the habits include:

Smoking - this is a key factor because it decreases existing collagen production and elastin.  Cigarette ingredients constrict blood vessels throughout your skin impeding the delivery of much needed oxygen and nutrients. 

Excessive Sugar - which weakens collagen protein bonds 

Sun- sunblock should be your new best friend at a SPF of 30 or higher when exposed for an extended period. 

Unhealthy Eating - eating a well-balanced diet rich in whole foods will not only benefit your skin, but your body will thank you as well. 

Here’s the kicker, there are tons of products on the market in the form of shakes and drinks that claim to replenish your collagen.  Let’s be honest, when we are sipping this concoction, we are not thinking about the benefits of our organ lining, we’re thinking about our skin. Unfortunately, collagen cannot be absorbed by your body in its whole form. Collagen proteins are found in amino acids, not necessarily “collagen supplements,” and it won’t directly result in higher levels throughout your body. Oral collagen pills and powders usually contain two or three amino acids and are absorbed in your intestinal tract. There are very few studies that support the claims and many of the studies that do exist are conducted and funded by the supplement industry. Because the FDA does not regulate collagen supplements manufacturers do not have to prove the effectiveness or claims listed on the label.

But there is light at the end of the tunnel in the form of raw foods that support collagen production and should be a part of your daily diet. 

Let’s take a look at the easy ones:

Vitamin C -found in oranges, strawberries, Brussels, and broccoli. 

Proline -found in cabbage, fish, egg whites. 

Glycine- which is found in red meat, chicken, and turkey. 

Copper-which is found in leafy greens, nuts, and seeds, as well as dark chocolate. (We can definitely keep that one.) 

Zinc- is found in chickpeas, red meat, poultry, pork, and green vegetables. 

This is not a complete list, but you are getting the picture and are seeing a trend. 

At the end of the day, that plump dewy skin is in your hands and can be maintained and nurtured through simple lifestyle modifications and a clean, or cleaner diet.