Collagen: what is collagen? Why is it important and 5 sources of vegetables | – Times of India

Collagen is an important protein that acts as the main component of the tissues related to the body, including the skin, bones, tendons and ligaments provides strength, and elasticity plays an important role in maintaining healthy skin and joints. With advancing age, collagen production decreases day by day causing wrinkles, sagging skin and joint pain. That is why collagen is so important for having and maintaining good health and strength. summary.
According to Eshanka Wahi, nutritionist, holistic health coach, founder, Eat Clean With Eshanka, “Collagen is the most abundant protein in the human body, it gives structure and strength to the skin , bones, tendons, ligaments and connective tissue. It helps to keep the skin supple and strong, and helps to grow hair and nails. .”
According to Dr. Archana Batra, Nutritionist and Certified Cancer Instructor, “The importance of collagen is not limited to beauty. It helps support joint health and reduce the risk of injury. It also supports gut health by strengthening the gut lining which can help prevent issues like leaky gut syndrome. It also plays a role in maintaining muscle tone. Although collagen is often associated with animal products some plant products help produce collagen in the body.

The importance of collagen

Skin health: collagen helps maintain skin elasticity and hydration, reducing the appearance of wrinkles and fine lines.
Joint and bone health: Supports joint flexibility and bone density, helping to prevent conditions such as osteoporosis and arthritis.
Hair and nails: Collagen helps strengthen the structure of hair and nails, preventing brittleness.
Gut health: It can help heal the lining of the gut, promoting better digestion and gut health.
Muscle mass: collagen plays a role in muscle recovery and strength, which is important for exercise and general mobility.

5 vegetable sources of collagen-boosting nutrients

Although direct collagen usually comes from animal sources, vegetarians can eat it collagen-boosting nutrients motivational collagen production:

Soy Products (Tofu, Tempeh, and Soy Milk)

Soy is rich in genistein, a plant hormone that promotes collagen production and improves skin elasticity. Foods such as tofu, tempeh and edamame are high in isoflavones which help prevent the breakdown of collagen in the body.

Leafy greens (Spinach, Kale, and Swiss Chard)

These are high in vitamin C and chlorophyll, both of which help stimulate collagen production. Some vegetables, such as spinach and kale, are rich in chlorophyll, which helps in the production and increase of collagen levels in the body. It also provides important vitamins and minerals that promote overall health.

Nuts and Seeds (Chia Seeds, Flaxseeds and Walnuts)

Nuts such as almonds, pistachios and brazil nuts contain omega-3 fatty acids and zinc, which are important for skin health and collagen formation. Almonds, chia seeds and walnuts are good sources of vitamin E. These nutrients help protect the skin from oxidative stress and help create a healthy environment for collagen production.

Pumpkin seeds

Pumpkin seeds are rich in zinc, which supports the process of building collagen by activating the proteins that form collagen fibers.

Berries

Fruits such as strawberries, blueberries and raspberries are rich in antioxidants and vitamin C, both of which are essential for collagen synthesis. Vitamin C helps maintain collagen structure and protect it from damage.

Citrus Fruits (Oranges, Lemons and Grapefruit)

These are good sources of vitamin C, which is important for collagen synthesis and protecting it from damage.

Beans and legumes

Foods like lentils, peas and black beans are high in protein and contain amino acids that help collagen production. They also provide other important nutrients like zinc, etc. which are good for the skin.
Including these plant sources in your diet can help support natural collagen production, promoting healthy skin, joints and overall health.