What is good for collagen and how to know collagen is decreasing?

​အောက်ဆုံးထိ ဆွဲကြည့်​​ပေးကြပါ ခင်ဗျာ

Collagen can’t be measured — for instance, in a blood test — but there are signs that your collagen level is decreasing. These signs and symptoms include:

• Skin that’s wrinkled, crepey or sagging.
• Hallowing in and around your eyes and face.
• Shrinking, weakening muscles and muscle aches.
• Stiffer, less flexible tendons and ligaments.
• Joint pain or osteoarthritis due to worn cartilage.
• Loss of mobility due to joint damage or stiffness.
• Gastrointestinal problems due to thinning of the lining of your digestive tract.
• Problems with blood flow.

What lifestyle habits damage collagen?

Avoid these factors, which can decrease collagen levels in your body:

• Smoking. Smoking decreases collagen production. It damages collagen and elastin, leading to wrinkles and slow wound healing. Nicotine constricts blood vessels near your skin’s surface, preventing the delivery of oxygen and nutrients.
• Eating too much sugar and refined carbs. Sugar attaches to proteins to form advanced glycation end products. These molecules damage nearby proteins and cause collagen to become weak, dry and brittle.
• Exposure to ultraviolet light. Too much sunlight reduces collagen production and caused collagen to break down more rapidly. Ultraviolet sunlight causes wrinkles. Avoid excessive sun exposure and always wear sunscreen (SPF 30 and higher) when you’re outside.

Does eating collagen-rich foods increase the collagen level in my body?

Collagen can’t be consumed by your body in its entire structure. Amino acids are formed when you consume collagen proteins. So eating collagen-rich food varieties doesn’t straightforwardly bring about higher collagen levels in your body.

However, there are a lot of raw foods that can be eaten as part of a healthy diet to support collagen production. The amino acids proline and glycine can be found in these foods. L-ascorbic acid, zinc and copper are additionally required for the cycle. Vitamins, minerals, and amino acids can be found in the following foods:

Vitamin C: Oranges, strawberries, bell peppers, broccoli, Brussels sprouts, and potatoes all contain vitamin C.

Proline. Mushrooms, cabbage, asparagus, peanuts, wheat, fish, egg whites, and meat all contain proline.

Glycine. Glycine is found in red meats, turkey, chicken and pork skin, peanuts and granola.

Copper. Liver, lobster, oysters, shiitake mushrooms, nuts and seeds, leafy greens, tofu, and dark chocolate are all sources of copper.

Zinc. Oysters, red meat, poultry, pork, beans, chickpeas, nuts, broccoli, green leafy vegetables, whole grains, and dairy products are all sources of zinc.

Reference: my.clevelandclinic.com

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