I know your secret

What do you think of when someone mentions collagen? For most, your mind conjures images of ladies discussing surgical procedures while sitting and enjoying a glass of wine, their lips reminding you of fish lips.

But although collagen is used to aid in keeping your wrinkles at bay, there is so much more than that beneath the surface.

A non-essential protein (due to the lack of tryptophan); there are three main subtypes of collagen, Types I, II and III:

Type I- best supports your skin health, helping to minimise fine lines, and improve skin hydration and elasticity. It's also important for your muscle, eye and skeletal health as well as supporting hair and nail growth.

Type II - a joint health powerhouse, crucial for supporting your cartilage and spinal health.

Type III- works to support your digestive system, muscles, bones, blood vessels, and uterus.

Aging results in decreased production of collagen which may result in osteoporosis and rheumatoid arthritis - the condition of weakening bones resulting in a higher risk for fractures and breaks. Both conditions which are painful and chronic, traditionally impacting the older population, athletes and females.

Now that we know what collagen is and the importance thereof, how to reduce your collagen loss:

1.    Wearing sunblock and hats when in the sun

2.    Avoid sunbeds

3.    Avoiding getting nips, scratches and cuts

4.    No cigarette smoking

5.    Maintain a healthy amount of muscle via regular exercise

Alternatively, including more sources of collagen or collagen-synthesizing foods may be enough for you, as a part of a wholistic lifestyle. These foods include:

·         Fish and shellfish

·         Soups and broths from bones or cartilage

·         Egg whites

·         Citrus

·         Berries

·         Garlic

·         Leafy greens

·         Beans

Should you choose to supplement your life with collagen. Which type should you choose?

It is almost completely absorbed in the small intestine meaning, eating it is better than creams and serums. This is because the molecules are too big to penetrate the skin adequately.

So next time you hear people discussing collagen, remember you need it to live healthily too and if you would like to hear more about it, listen to our podcast episode: https://creators.spotify.com/pod/show/steps-with-nutrition/episodes/21--The-secret-is-collagen-e2ui1pc

Until next time, your virtual dietitian

Shelldon Athena Breda, RD, M.Sc.