A recent conversation with my son and daughter-in-law inspired me to do some research on collagen. It started with their passion for making homemade chicken stock. Not to be confused with broth. This, my friends, is the Real McCoy! They simmer chicken feet in water for 24 hours to literally extract the amino acids out of the bones, tendons, cartilage and skin. After refrigerating overnight they remove the saturated fat that floats to the top and solidifies. The result is thick, gelatinous, honest to goodness liquid gold collagen.
So what exactly is collagen? Collagen is a protein that is found in our bones, muscles, skin, connective tissue and tendons. It is literally the substance glue that holds our bodies together. In fact, some types of collagen molecules are packed so tightly together they are said to be stronger then steel. Can you even imagine that?
Sadly, as we age our bodies natural production of collagen slows down. This means levels become depleted. Men lose collagen pretty consistently throughout adulthood but at a slow rate. Women lose much less when younger but past menopause the rate picks up rather rapidly. The process is even further accelated by poor lifestyle habits like smoking, consuming too much sugar and caffeine, poor dietary intake and prolonged exposure to the ultra-violet rays.
When collagen production declines cell structure weakens. This means wrinkles and sagging skin due to loss of elasticity and under eye bags. Tendons and ligaments become stiff and we lose flexibility. Muscle mass decreases so we become weaker. Cartilage wears down so we develop arthritis and associated pain. There are even studies that suggest collagen depletion is associated with essential hypertension and may facilitate organ fibrosis.
While we can’t reverse the signs of aging that are already present, we do have the power to slow down or even prevent further progression. We can do this by augmenting our diet with plenty of rich sources of protein and including vitamin C, zinc and copper rich foods required to complete the collagen synthesis process.
There are 3 main categories of collagen each having their own distinct function in the body:
- Type I Collagen: Keeps cells glued firmly together in the skin, tissues, tendens, cartilage, bones, teeth, nails and hair
- Type II Collagen: Helps build bone cartilage and other types of connective tissue
- Type III Collagen: Supports skin and bone health as well as artery walls and cardiovascular health
So how much protein does our body require? Roughly speaking, 0.8 grams of protein per kilogram o f body weight. Here’s how it works:
Example: 118# divided by 2.2 kg. = 53.64 kg.
53.64 kg. x 0.8 grams = 43 grams protein / day
What are the best sources of protein? The following is a list of plant based protein sources including serving size and grams of protein. Although I am a plant based eater I have included chicken stock because, with the removal of fat and exclusion of salt, it is not unhealthy. I have also included salmon. I hope I haven’t offended any animal activists.
- Seitan 25 g / 3.5 oz.
- Lentils (brown, red, green, black, yellow) 18 g / 1 cup
- Wild salmon 17 g / 3 oz
- Beans (kidney, black, great northern, cannellini, chickpea, pinto,black eyed peas) 15 g / 1 cup
- Chicken stock 10-15 g / 1 cup
- Tofu 14 g / 3 oz.
- Green peas 9 g / 1 cup
- Quinoa 9 g / 1 cup
- Hemp seeds 9 g / 3 tbsp
- Nutritional yeast 8 g / 0.5 oz
- Ezekiel and other sprouted grain breads 8 g / 2 slices
- Spirulina (blue green algae) 8 g / 2 tbsps
- Wild rice 7 g / 1 cup
- Nuts 5-7 g / 1 cup
- Soy milk 6g / 1 cup
- Oats and oatmeal 5 g / 1/2 cup
- Chia seeds 5 g / 1 oz
- Broccoli, spinach, asparagus, brussel sprouts, white potatoes, sweet potatoes 4-5 g / 1 cup
Sources of vitamin C include citrus, red and green peppers, tomatos, greens and broccoli. Sources of zinc and copper include nuts, whole grains and beans.
I am appreciative of my conversation with Mike and Snigdha. I frequently tell patients, “Knowledge is Power. The more you know the better you can take care of yourself.” I am happy I took a deeper dive into the benefits of collagen. I hope you found this article useful. I hope through better knowledge of collagen we can all restore our fountain of youth!
