Collagen is a special protein that gives shape, strength and elasticity of the connective tissue to which human skin, muscles, ligaments, tendons, cartilage, bones. Adequate collagen synthesis keeps a person healthy, young, movable joints and ligaments.
Read more on what collagen is. why is it needed.
The Importance of Collagen for Ligaments and Joints
With any physical exertion, it is on collagen threads a particularly strong impact. Only strong threads collagen in the tissue in sufficient quantity, able:
- strengthen bone, cartilage, muscle tissue;
- prevent tissue rupture and protect against injuries;
- provide elasticity to tendons, ligaments, muscles.
Particular attention should be paid to collagen:
- Athletes
- people experiencing discomfort or joint pain when loads
- injured athletes;
- elderly people, because with age collagen synthesis slows down.
Collagen synthesis in the body
Collagen cannot be ingested with food in the form in which it exists in the human body. Like any another type of protein, collagen is synthesized in the body from residues amino acids that come from a protein-rich diet. Conditionally molecule collagen can be represented as a compound of three residues amino acids: glycine, proline or lysine and non-standard residue amino acids, the composition of which is different for different organs the human body. Collagen molecules of the skin, ligaments, bones, muscles different due to the different third amino acids that make up their composition.
Glycine slows the thinning of cartilage and muscle tissue, regenerates damaged areas of any connective tissue the human body.
Lysine is an essential amino acid found in many protein foods. Is he:
- participates in the formation of bone tissue of the body;
- responsible for the absorption of calcium and nitrogen;
- important for the synthesis of not only collagen, but also antibodies, hormones, enzymes.
This is the most important amino acid for quick recovery. tissue damaged as a result of injuries or operations.
The lack of this amino acid in the body leads to:
- decrease in the strength of collagen threads;
- fatigue
- indigestion and loss of appetite;
- weight loss.
Proline is part of the strength of collagen threads skin, cartilage bags, hearts.
Receipt of the remaining 25 amino acids known to mankind also important for collagen synthesis. However, almost all of them contained in the same products as the most important collagen acids.
Qualitative collagen synthesis is provided by silicon, copper, zinc, iron, sulfur.
Interesting product video that helps support synthesis proper protein:
To synthesize collagen and ensure its normal functioning fibers need some vitamins to enter the body amount not lower than the daily norm.
Collagen Products
Minimum intake of vitamins minerals with food, without which collagen synthesis is not possible
| Vitamins and Minerals | The minimum daily requirement of the body in vitamin or mineral |
| Vitamin C | 1fifty mg minimum |
| Vitamin A | more than 7 0 0 mcg |
| Vitamin D | 5-10 mcg (200 -400 IU) |
| Vitamin E | not less than 10 mg |
| Zinc | women at least 9 mg, men – 11 |
| Copper | 1.5 mg |
| Iron | men 15 mg, women at least 20 mg |
| Sulfur | about 1 g |
Essential Amino Acid Products for collagen production
| Products | Glyzing per 100 g of product | Leasing per 100 g of product |
| Beef | 1.nineteen | 1.66 |
| Turkey | 1.31 | 1.97 |
| Chicken | 1.13 | 1.39 |
| Mutton | 0.8 | 1.44 |
| Salmon | 0.95 | 0.82 |
| Pink salmon | 1.26 | 1.76 |
| Cow’s milk | 0,07 | 0.26 |
| Goat milk | 0.46 | 0.23 |
| Cottage cheese | 0.26 | 1.01 |
| Hard cheeses | 0.4-0.5 | 1.95-2 |
| Shrimp | 1,0 3 | 1,6 4 |
| Peas | 0.95 | 1.55 |
| Beans | 0.91 | 1,6 |
| Peanut | 1,52 | 0.49 |
| Hazelnut | 0.72 | 0.42 |
| Almond | 1.47 | 0.58 |
Proline is an interchangeable acid, i.e. it is synthesized in the body of many protein foods. The record holder can be called milk and dairy products – 80 -87% of the proteins of these products represented by a special protein casein, which is the basis for building proline by the body.
Vitamin C Products
| Products | Vitamin St. mg per 100 g of product |
| Dogrose | 1000 |
| Bell pepper | 300 |
| Black currant | 220-250 |
| Kiwi | 180 |
| Cabbage, greens | 100-110 |
| Viburnum | 70 |
| Citrus | 60 |
Vitamin Products D
| Products | Vitamin DME per 100 g of product |
| Mackerel | 350 |
| Herring | 300 |
| Salmon | 200 |
| Butter | 150 |
| Liver of animals, birds | 100 |
| Chicken Egg Yolks | 50 |
Vitamin A Products
| Products | Vitamin Av mg per 100 g of product |
| Fish fat | 19 |
| Beef liver | 8.2 |
| Chicken Yolk | 1.26 |
| Caviar | 1,0 |
| Cottage cheese | 0.1 |
Vitamin E Products
| Products | Vitamin Ev mg per 100 g of product |
| Soybean oil | 114 |
| Soybean | 17.3 |
| Beans | 3.8 |
| Oat groats | 3.4 |
| Pasta | 2.10 |
Products containing zinc
| Products | Zinc mg per 100 g of product |
| Oysters | 60 |
| Beef liver | 16 |
| Acne | 12 |
| Chicken hearts | 7.3 |
| nuts | 4-6 |
Copper Products
| Products | Copper mg per 100 g of product |
| Fish liver | 10-12.5 |
| Spinach | 7 |
| Cocoa | 4.3 |
| Dogrose | 1.8 |
| Nuts | 1.14-1.8 |
Products containing iron
| Products | Mg iron per 100 g of product |
| Animal liver | 10-20 |
| Cocoa | 12-14 |
| Buckwheat | 8 |
| Legumes | 6 |
| Poultry meat | 3-5 |
Sulfur Products
| Products | Sera mg per 100 g of product |
| Beef | 230 |
| Fish | 200-210 |
| Chicken, eggs | 180 |
| Milk | 28 |
| Hard cheeses | 25 |
You also need to include spinach, greens, blueberries, green tea rich in special substances that strengthen collagen fiber.
Because the list of products needed for normal synthesis collagen is quite impressive, many prefer to use industrial supplements containing collagen, vitamins and minerals. Some eat regular edible gelatin, 1 tablespoon which contains the list necessary for collagen synthesis amino acids. True, you will need to worry about enough intake of minerals and vitamins.
Proper diet and supplements will help maintain normal collagen synthesis in the body, providing joint and ligament health. Be mindful of yourself!