What is Collagen and why you need it : The Beginner's Guide to Nutrition
Farid BAHRI (Premium Insurance Ghostwriting)
I ghostwrite educational emails courses for insurance agents and financial founders.
Introduction - A Simple and Clear Presentation
The goal of this article is to present you simply and clearly Collagen.
Collagen is a protein playing a core role in tissue support, maintenance and renewal.
In this article, you'll learn about :
Part 1: The Function and Structure of Collagen
Collagen is the most abundant protein in your body.
Its most common form in the body is Type I collagen.
Type I collagen is a triple helix composed of three polypeptide alpha chains. They are coiled around each other as helices.
These triple helices further assemble into fibrils, which provide strength and structure to various tissues in the body, including the skin, bones, tendons, and ligaments.
Collagen is known for high tensile strength and flexibility.
This is due to 3 main amino acids, glycine, proline, and hydroxyproline, which give it its structural integrity.
Collagen is a polymer of Glycine-Proline-Hydroxyproline, which repeat along the chain. Glycine, proline, and hydroxyproline are amino acids arranged within each alpha chain and define the unique properties of collagen.
The precise arrangement and organization of collagen fibrils vary depending on the tissue type and its specific function.
Part 2: The Alteration & Preservation of Collagen
Collagen maintains the elasticity, cohesion and firmness of tissues.
These properties will be altered by consistent exposure to high temperature, altering chemicals, special electromagnetic conditions and radiation.
Temperature
Collagen undergoes structural changes in response to temperature.
At higher temperatures, collagen can denature and loses its original structure and function.
Heat can cause collagen units to vibrate faster, disrupting the hydrogen bonds and other weak interactions maintaining its structure.
This leads to the unwinding of the triple helix, resulting in denaturation.
The exact temperature can be determined by the chain's sequence in your plasma.
Electromagnetism
Collagen, being a protein, does not seem to exhibit significant electromagnetic properties. Still, electromagnetic agitation can affect its structure and therefore its properties.
As for most molecules, the isoelectric point of collagen affects its stability and function.
Collagen has a high isoelectric point, typically around pH 7. This is the common pH of your blood's and many tissues' plasma.
At its isoelectric point, collagen carries no net electrical charge. This affects its solubility in different environments.
Collagen tends to be less soluble and more prone to aggregation and precipitation around its isoelectric point.
pH/pKa
The pH level can influence the stability and structure of collagen.
Again, the isoelectric point of collagen is typically around pH 7.
At extremes of pH (very acidic or very alkaline conditions), collagen can undergo denaturation and lose its structural integrity.
Said in another way, strong acids/bases as well as oxidizing/reducing agents or certain toxins affect collagen's stability leading to malfunction.
The electromagnetic and pH/pKa phenomena are meant to be observed conjointly as they affect the Collagen's mechanodynamic properties.
When it comes to Enzymes, you'd need to verify Temperature alongside electromagnetism and pH/pKa.
Collagenases, lyse collagen at high temperatures. They cleave the peptide bonds within collagen, leading to its degradation and denaturation.
Radiation
Collagen's structure can be affected by radiation.
Exposure to Ultraviolet radiation can lead to the breakdown of collagen fibers in the skin.
This contributes to a loss of flexibility and cohesion in tissues.
Each cause of denaturation listed here has the potential to affect the bonds between Collagens subunits or its fibers.
Avoiding being exposed to any of these sources is a sustainable way to preserve your collagen.
Complementarily, you want to consume food rich in collagen and in nutrients used to synthesize it.
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Part 3: Foods Rich in Collagen
Consuming foods that are naturally rich in collagen
These foods will help you maintain your collagen integrity.
Note that this is a rigid process as this collagen is already specialized and therefore would need to be restructured to accommodate your specific needs.
It seems more efficient in most cases to consume foods containing the amino acids and other nutrients necessary to collagen synthesis.
Most of the foods proposed contain them due to the importance of collagens in vertebrates.
While these foods are direct sources of collagen, the collagen content varies depending on the quality of the source and the cooking process.
5 foods that are direct sources of collagen
Bone broth is a nutrient-rich liquid made by simmering animal (chicken, beef, or fish) bones and other connective tissues such as skin and cartilage.
It is one of the best dietary sources of collagen, as the prolonged cooking helps extract collagen and other beneficial compounds from the bones and tissues.
Certain types of fish, such as salmon and tuna, are reliable sources of collagen. Fish collagen is highly bioavailable and easily absorbed by the body.
Other collagen-rich foods include poultry, eggs, and organ meats. Slow-cooked, namely in soups or stews, these aliments seem to be excellent options to preserve collagen.
Finally, Gelatin is derived from collagen.
It can be found in foods like gelatin desserts, gummies, and certain dairy products like full-fat yogurt or cottage cheese. All of them should be sugar-free.
Try to look for the purest form possible, as Gelatin-Rich Food often have unusable collagen in it due to multiple expositions to high temperature and specific chemical agents.
Meat, Bones, Eggs, Dairy and Gelatin : direct absorption
Like many proteins and amino acids, collagens and its constituents will be found in animal sources for better absorption.
Plant-based sources only supports collagen production by providing necessary nutrients.
Part 4: Nutrients That Contribute to Collagen Synthesis and Absorption
Food sources of Nutrients
Amino acids like glycine, proline, and hydroxyproline are best found in Red Meat, Fatty Fish & Eggs.
You can find most nutrients on this list in Eggs, Fatty Fish & Red Meat.
The only one missing is Vitamin C.
The best vegetal source of Vitamin C is Bell Peppers, especially the red and yellow varieties. You can also find it in Leafy Greens like lettuce, spinach, kale, broccoli and Swiss chard.
Leafy Greens and Peppers contain other micronutrients (vitamin A, vitamin E, and magnesium/potassium) contributing to collagen synthesis.
Lemons and limes are other marginal sources of vitamin C.
You can also consider nuts (cashews and almonds) and seeds (pumpkin and sesame) as potent sources of vitamin E, copper and zinc.
Consuming nutrients for collagen synthesis is more flexible : you'd be sure to produce collagen specific to each type of tissue.
A Summary of Nutrients for Collagen Synthesis
Vitamin C and Copper
Vitamin C is key to the 1st phase of collagen synthesis. It facilitates the conversion of proline and lysine into collagen.
Conjointly, vitamin C acts as an antioxidant, protecting collagen from damage caused by free radicals.
Copper is key to the last phase of collagen synthesis. It is involved in the cross-linking of collagen units.
Vitamin A and Zinc
Vitamin A helps to regulate the expression of genes involved in collagen synthesis leading to the formation of cohesive collagen fibers.
Additionally, vitamin A supports the overall skin elasticity.
Zinc appears to support collagen Maturation through its conjoint action with Vitamin A. It seems to supports collagen synthesis targeted at wound healing. It is also a cofactor for multiple enzyme in the synthesis.
Proline, Glycine and Omega-3
Proline and Glycine are essential amino acids required for collagen synthesis.
Omega-3 fatty acids, particularly EicosaPentaenoic Acid and DocosaHexaenoic Acid, support collagen synthesis. These fatty acids help reduce inflammation in the body, and enhance lubrification of connective tissues alongside Vitamin E. These are critical in nervous, endocrine and reproductive tissues.
Conclusion : Ensuring the flexibility and cohesion of tissues
Collagen ensure the flexibility and cohesion of tissues.
It supports mechanodynamic properties of tissues, namely skin elasticity, joint function, and connective tissue strength.
Eggs, Fatty Fish, Red Meat, Bell Peppers and Leafy Greens (vitamin A/zinc, vitamin C/copper, amino acids and omega-3 fatty acids) support collagen synthesis and absorption.
The next article will be on Keratin, will follow a similar plan and present the synergies between the 2 molecules.