Ida is a certified aesthetician (graduate of Marvel School of Beauty), offering home-based services since 1994. Ida provides various holistic services; she graduated from Zanqara’s Holistica Skin Care’s Dermatician course in 1994, which required her to understand homeopathic remedies.
Collagen, a connective tissue protein, is often associated with skin beauty. It provides structure and strength to body parts such as tendons, ligaments, fascia, bones and cartilage. Various sources of collagen cater to vegan, vegetarian, and carnivorous diets. For meat eaters, eating premade deboned convenience foods eliminates the absorption of nutrients from cooking the skin, joint gristle and bone. The gelatin from cooked bone marrow has many essential nutrients not in animal meat and whey. Sustaining proper collagen levels in the body can help slow down some visible signs of aging and support health and joint pain. I discuss sources of collagen-rich foods, those that enhance collagen production and absorption, and simplify the complex biochemical pathways and nutritional factors involved.
My experience with collagen
My work in aesthetics has caused me severe repetitive injuries on both of my shoulders after 20 and 24 years of self-employment. Along with physiotherapists, chiropractors, and osteopaths’ treatments, utilizing proper collagen supplementation has quickened my recovery, prevented professional downtime, and possibly prevented arthritis caused by collagen deficiency. I’m limber for my age and often remind clients who are experiencing joint pain or are awaiting joint-related surgeries to include collagen-rich foods in their diet to enhance the healing process.
Types of collagens
The body contains approximately 28 types of collagens, with Types I, II, and III being the most common. They utilize some of the 22 amino acids to form different sequences. Glycine constitutes about one-third % of collagen and proline about 17%, making them essential dietary components.
Type I collagen
It is in the skin, tendons, ligaments, fascia and bone, which comprise 90 % of the body. Manufacturers extract type 1 bovine collagen from cowhide, muscles, tendons, bones, and other bovine parts.
Manufacturers extract type 1 marine collagen from fish skin and bones. This collagen is preferred because it has a smaller molecular size and better absorption.
Type II collagen
It is present in the cartilage, where the bones and joints meet. Manufacturers extract type II collagen from chicken, which heals joints, immunity, and the digestive system.
Type III collagen
Type 3 collagen is located in the bone marrow and the skin. The skin releases it upon injury, helping to heal and rebuild tissues. It is sourced from beef and pork organs because it is easier to obtain from larger animals.
Nutrients required for collagen production
Manganese and Zinc: Activate enzymes necessary for the initial stages of collagen production.
Vitamin C is an essential nutrient for enzymes producing collagen.
Iron and Oxygen: Work with vitamin C in the hydroxylation process.
Copper: Essential for cross-linking collagen fibres and elastin production.
Several food sources that support collagen production and healing in the body
Properly made Bone Broth has intact collagen that mimics the gel that occurs naturally in our joints. Canned chicken soup and store-bought chicken broth rarely have the gelatin-type nature of solidified homemade chicken broth. Homemade chicken bone broth has type I, II, and III collagen, plus other required nutrients. Add one to two Tbsp of apple cider vinegar or lemon juice to the bone broth solution for 45 minutes before cooking – this weakens the bone to extract vital nutrients from the marrow.
Eggshell membrane: The inner and outer membrane contains the hydrating hyaluronic acid, elastin, glucosamine, type I, V, and X collagen. It maintains skin elasticity, joints, hair and nail strength and minimizes fine lines and wrinkles. Type V is beneficial for tissue strength. Type X helps bone and cartilage. You can utilize a natural eggshell membrane (NEM) supplement or manually peel the membrane from the inside of the chicken eggshell.
Hydrolyzed collagen is a convenient option for absorbing peptides. However, it doesn’t absorb as well as intact collagen because it needs vital nutrients.
Gelatin is found naturally in solidified bone broth. Available in unflavoured powder, chewy candies, and” Jello.
Unflavored vegan gelatin: is derived from vegetable gums and seaweed extracts (agar agar). It is suitable for vegans and vegetarians.
Soy products contain genistein, which stimulates collagen production and inhibits collagen-destructive enzymes.
Pumpkin seeds have many nutrients required for collagen production.
Vitamin A, found in red, orange and yellow undyed foods, stimulates collagen production.
Lentils and Beans contain antioxidants, anti-inflammatory compounds, and fibre. Eat beans with a grain to obtain a complete protein.
Astaxanthin: The marine algae “Haematococcus pluvialis” and marine life that feeds on it, like salmon and krill.
Omega-3s: Alleviate stiffness and pain in joints and connective tissue—fatty fish such as mackerel, salmon, and tuna. There are algae-based omega-3, olive oil, walnuts, almonds, flax seeds, chia seeds, and pine nuts for vegans.
Olive oil contains Omega-3 and oleocanthal, which are both anti-inflammatory.
Brassica Vegetables, such as mustard greens, arugula, kale, purple cabbage, broccoli, cauliflower and Brussels sprouts, are anti-inflammatory.
Berries and Apples are anti-inflammatory fruit.
Grapes contain anti-inflammatory resveratrol proanthocyanins, which are helpful for arthritis.
Pomegranates and Pineapple: Rich in anti-inflammatory compounds and enzymes.
Green Tea reduces inflammation.
Garlic and Onions: Promote collagen production.
Ginger and Turmeric have anti-inflammatory properties.
Black pepper contains many nutrients and stimulates metabolism.
Cocoa contains magnesium and antioxidants. It increases stem cells, which release bone marrow into the bloodstream to aid wound healing and decrease insulin resistance.
Whole grains Help produce fatty acids that counteract inflammation.
The Arthritis Foundation demonstrates recommended grains for arthritic people on their website.
Supplements for collagen production
Silica supplements: improve skin strength and elasticity.
Phytoestrogens mimic estrogens and progesterone’s roles to maintain youthfulness.
Sulfur: All body cells have it. Essential for collagen production.
Bee Pollen: contains all 22 amino acids.
Vitamin E indirectly protects collagen to speed up wound healing by providing antioxidants.
Boulder Salt fuels hydrochloric acid in the stomach and hydrates skin.
Digestive Enzymes: Help break down nutrients into smaller molecules for absorption.
Factors decreasing collagen production
Autoimmune Disorders: Conditions like lupus can impair collagen synthesis.
Poor Diet: Excess refined carbohydrates and sugars reduce collagen production.
Improper digestion: Chewing too quickly inhibits salivary enzyme release for oral pre-digestion. Insufficient hydrochloric acid and pancreatic digestive enzymes prevent nutrients from being broken down for better absorption.
Smoking constricts blood vessels, and oxygen intake decreases collagen synthesis.
Ultraviolet Radiation: Damages collagen fibres and reduces synthesis.
Cortisol: A stress hormone that degrades collagen.
Poor Circulation: Impairs nutrient and oxygen transportation essential for collagen production.
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Contraindications
Overusing protein-rich foods and amino acids in combination with other acidic foods can cause acidity-related problems.
Allergies to foods that are beneficial for collagen production.
Conclusion
It is necessary to understand the body’s 28 types of collagens, their functions, sources, and foods that enhance its production for cellular healing and rebuilding. Collagen is beneficial for more than joint pain and skin issues. It supports maintaining and potentially healing broken bones, degenerative discs, diverticulitis, stomach ulcers, torn tendons, ligaments and more. A balanced diet combined with stress maintenance supports collagen production. The body prioritizes vital organs over the skin and redirects nutrients to the heart, lungs, and brain if required. High-quality supplements and skincare products with proven ingredients can also support skin health to counteract this affect.
Since 1994, I have used and recommended Zanqara products established in 1959. To set up a Zanqara account and make purchases, email info@zanqara.com and visit here.
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Ida Fanelli, Aesthetician, Reflexologist, IPL Technician
Ida is a certified aesthetician (graduate of Marvel School of Beauty), offering home-based services since 1994. Ida provides various holistic services; she graduated from Zanqara’s Holistica Skin Care’s Dermatician course in 1994, which required her to understand homeopathic remedies. Ida has been a certified reflexologist since 1993 (graduate of D’Arcy Lane Institute). She has also been practicing Healing Energy since 1998 and has added the Ion Cleanse Foot Detox to her therapies. In 2012, Ida became a certified Sharplight Laser (IPL) Technician. She enjoys learning new techniques which can benefit her clients. In 2019, she received certification from the Center for Pain and Stress Research (CPSR.) She can now speed up the healing of scars and help with pain caused by surgical scars to her list of specialties.
She enjoys continuing her education in the complementary health field. Many can testify that Ida is committed to ensuring her clients access adequate and affordable quality service and treatment.
Beyond her many years of experience as a holistic practitioner, Ida draws on her 12 years of experience as a hospital laboratory technologist in Microbiology and Biochemistry.
References:
(Gastro SB Clinic) (Cleveland Clinic) (Dr. Michael Ruscio, DC) (MDPI).
(Amy Myers, MD) (Dr. Axe) (MKARE). (Eggnovo)
(Mary’s Nest) (Amy Myers, MD) (Dr. Axe) (Ancient Nutrition).
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