What foods do you eat contain collagen? 10 natural sources to help you rejuvenate
Collagen is one of the most important proteins in the human body, accounting for about 70% of skin tissue and is crucial to maintaining skin elasticity, joint health and bone strength. As you get older, collagen will gradually lose, causing wrinkles, joint pain and other problems. This article will take stock of natural foods rich in collagen and attach a nutritional component analysis table.
1. The best source of animal collagen
| Food name | Collagen Type | Content per 100g (mg) | Best way to eat |
|---|---|---|---|
| Pig's hoof | Type I, Type III | 3000-5000 | Stew for more than 4 hours |
| Beef tendons | Type I | 2500-4000 | Stewed and cooked with pressure cooker |
| Chicken feet | Type II | 2000-3500 | Braised or soup |
| Fish skin | Type I | 1500-3000 | Cold or stewed soup |
| Sea cucumber | Multiple types | 1000-2000 | Stew or porridge |
2. Key nutrients that promote collagen synthesis
In addition to direct collagen supplementation, the following nutrients can promote the body's own synthesis:
| Nutrients | Mechanism of action | Best food sources | Daily recommendations |
|---|---|---|---|
| Vitamin C | Promote proline hydroxylation | Kiwi, citrus | 100-200mg |
| Zinc | Activate synthetase | Oysters, beef | 8-11mg |
| copper | Crosslinked collagen fibers | Nuts, whole grains | 0.9mg |
| silicon | Stabilize collagen structure | Bananas, oats | 5-10mg |
3. Plant-based auxiliary selection
Although plants do not contain collagen, these foods help protect existing collagen:
4. Food suggestions and precautions
1.Matching principles:Animal-derived collagen + vitamin C food (such as lemon stewed pig's trotter)
2.Cooking Tips:Acid environment (vinegar/tomato) promotes collagen dissolution
3.Taboo people:Patients with gout should control sebum intake in animals with high purine
4.Absorption efficiency:Small peptides with molecular weights of 2000-5000 Daltons are most easily absorbed
5. Latest research results
The 2023 journal Frontiers of Nutrition pointed out that supplementing 10g of collagen peptides per day for 12 weeks can significantly improve skin elasticity (+15%) and moisture content (+28%). The bioavailability of collagen extracted from deep-sea fish scales is 40% higher than that of pig sources.
By scientifically matching these collagen-rich foods and a healthy lifestyle, you can be rejuvenated from the inside out. It is recommended to eat collagen-rich foods at least 3 times a week and pay attention to dietary diversity.
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