Dietician
Karolina Dobrowolska-Zrałka
Collagen is a protein that forms the basis of beautiful skin, strong bones, joints and muscles. More and more people pay attention to collagen supplementation and look for its natural sources in food products. One of the richest sources of collagen is meat, but not all of it to the same extent. Which meat should you choose to provide the most collagen?
What types of meat contain collagen?
Collagen is a protein of animal origin, so it occurs naturally in various types of meat. Each muscle fiber and bundle is surrounded by a collagen sheath. The high level of collagen in connective tissue has a significant impact on the tenderness of meat. The older the animal, the more compact and difficult to digest the meat will be. This happens because animal collagen, with age, undergoes cross-linking, i.e. protein fixation. Meat is one of the natural sources of collagen, so it is worth paying attention to products rich in protein and choosing the best ones. However, the amount of collagen depends on the parts of the animal such as bones, tendons, muscles or skin.- beef - it has the most collagen of all meats, so it is an ideal choice for people who want to take care of their joints and skin. Beef contains 5000mg/100g of collagen.
- pork meat - the collagen content in pork is relatively high, and e.g. pork gelatin is a rich source of this protein.
- poultry - although the collagen content in poultry (3500mg/100g) is lower than in beef, it is still a good choice to eat as a source of collagen.
- fish - fish collagen is most similar to that produced in the human body. However, it mainly works well for skin, hair and nails. The collagen in meat is responsible for everything.
Meat collagen and dietary supplements
Products naturally rich in collagen do not always provide the amount we need. As we age, the body's collagen production declines, and natural collagen-containing products are not sufficient to meet its needs. In this case, good quality collagen can be found in supplements. The form of collagen present in supplements is as valuable as naturally occurring collagen from food. Supplementing beef and fish collagen will provide effective support for the body. Although collagen contained in animal products is the simplest choice, collagen in the form of a dietary supplement will be a convenient way to supplement collagen in your diet. For people who do not eat meat, additional collagen supplementation supports the functioning and regeneration of the body.Comparison of collagen from meat and collagen in supplements
Regardless of how collagen is delivered to the body, its properties are similar.Collagen from meat
- source - natural collagen, derived from cooked meat, broth or gelatin
- assimilation - the process of collagen absorption may be longer because the body has to break it down into amino acids before it can be absorbed
- consistency and dosage - consuming natural collagen from meat requires daily preparation of meat dishes
- operating time - the first effects are visible after long-term consumption of meat products
Collagen in supplements
- source - most often it is bovine collagen or marine (fish) collagen, which is broken down into smaller particles, which facilitates its absorption
- assimilation - collagen supplements, thanks to hydrolysis, are absorbed faster than natural ones
- consistency and dosage - collagen in the form of capsules is more concentrated and allows for appropriate dosing
- operating time - collagen from a dietary supplement is more effective in a shorter time, that is, it is absorbed faster
How does a diet rich in vitamin C and amino acids support collagen synthesis?
Vitamin C and amino acids are needed for collagen synthesis, due to the complex biochemical process of collagen, which needs appropriate helpers.Vitamin C
Vitamin C acts as an antioxidant, which is to protect collagen cells from damage and plays a role in stabilizing collagen fibers.Amino acids
Collagen is a protein consisting of glycine, proline and hydroxyproline. Each of these amino acids plays its role in the body. Glycine supports collagen production, prolina is responsible for the young skin appearance, and hydroxyproline improves collagen. The process of collagen formation requires a combination of vitamin C with amino acids, ensuring so all the necessary ingredients for its production. Vitamin E supports collagen production and as an antioxidant plays a role in protecting cells against oxidative stress. It is worth eating products rich in vitamin E because it will help maintain strong hair and prevent breaking.Influence of thermal treatment on collagen
The collagen structure depends on various factors, including age of the animal or thermal treatment. In order not to lose the value of collagen, the meat should be cooked, stewed or baked. Thanks to this methods of preparing meat, collagen is more accessible and easier to absorb by the body. Cooking, e.g. broth, is especially recommended. However, it is not recommended to fry or grill meat, because this leads to protein degradation, and this to reduce collagen in meat.Health benefits of eating meat rich in collagen
Systematic consumption of products rich in collagen or taking it in the form of an additional supplement brings a number of benefits to the body.- Health of joints and bones - Collagen supports the elasticity of articular cartilage and cares for strong bones, reducing the risk of osteoporosis.
- Healthy skin appearance - Collagen affects the hydration of the skin, improving its elasticity and firmness.
- Strong hair and nails - Collagen strengthens hair bulbs and reduces nail brittleness.
- Improves the comfort of life - with high physical activity, the demand for collagen supplementation increases because the joint load is increased
Summary - what is worth remembering?
The role of collagen in the daily diet is very important for the functioning of the body. The inclusion of collagen supplements or meat products rich in collagen in the daily diet will support the proper functioning of the body and bring benefits for strong bones and joints as well as elastic and firm skin. To increase its absorption, use a balanced diet, rich in amino acids and vitamin E and C.Looking for a nutritious and filling meal?
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