In the human body, collagen is a material that is naturally created. Among the most prevalent proteins in the body, collagen makes up around one-third of every protein found in the human body. It is prevalent in our connective tissues and gives our skin, muscles, bones, cartilage, tendons, and ligaments skeletal stability.
Although there are a total of 28 distinct forms of collagen in the human body, collagen of the type I variety, which accounts for 90% of all collagen in the body, is the most prevalent. Since we get older, our bodies naturally create less collagen, which is the cause of lines and wrinkles, thinning skin, and drooping skin. However, cigarette smoking and overexposure to sunlight additionally have effects that are comparable to aging and can reduce the plumpness and youthful look of the skin. Alcohol addiction, nutritional inadequacies, and exposure to environmental contaminants are other elements that might quicken the human body's loss of collagen.
At some point, everybody exhibits the symptoms of decreased collagen production; however, many of the indications that the human body might be creating fewer collagen molecules include looser skin, dryer skin, thinner hair, weaker nails, and more lines and creases. Individuals who are weak in vitamin C might be unable to produce enough collagen since vitamin C is an essential component in the production of collagen. Men of every stage of life, from young men trying to develop muscular mass to elderly men trying to reduce wrinkles, enhance heart health, or recover from accidents, can benefit from collagen.
Types of collagen
There are many kinds of collagen; however, collagen peptide supplements are most frequently found to contain type I and type III collagen. The advantages of these types for the skin and joints are well established.
Advantages of collagen for males
Muscle Recovery: Peptides made from collagen can help with muscle recuperation after exercise, allowing men to recover more quickly and have less discomfort.
Gut health: Collagen may help the intestinal wall become stronger and assist in maintaining a digestive system that is in good condition, both of which are crucial for overall good health.
Skin Health: The flexibility, moisture, or general look of the outer layer of skin can be enhanced by peptides made of collagen. Men who want to keep youthful-looking skin may find that very helpful.
Heart Health: Being the leading cause of mortality among men, coronary artery disease is a condition that all men need to treat immediately. A balanced diet, moderate alcohol use, smoking cessation, and increased exercise are just a few of the numerous aspects of heart care. In order to protect the heart, collagen supplements may also be beneficial.
Prevents Atherosclerosis: According to one study, collagen might help prevent atherosclerosis, which is the accumulation of fatty and cholesterol deposits in the blood vessel walls. High triglyceride and cholesterol levels increase the risk of heart attacks and strokes by narrowing the arteries, reducing the flow of blood, and clogging them.
Exercise and injury recovery: It has been demonstrated that collagen can aid in tissue and muscle healing and can speed up recovery from injuries caused by exercising. It can be especially useful for a male who exercises regularly or is getting older because it might get harder to heal after accidents as you get older. According to one study, taking collagen supplements might decrease joint discomfort and enhance joint mobility. Protein can be found in abundance in collagen peptides.
Food Sources of Collagen
While you can take collagen supplements, you can also obtain collagen from various food sources. Here are five foods rich in collagen-building nutrients:
Bone Broth: Bone broth is one of the most popular sources of collagen. It is made by simmering animal bones (such as chicken, beef, or fish) for an extended period, which releases collagen and other beneficial compounds into the broth.
Chicken Skin: Chicken skin contains collagen, especially when it's cooked with the skin on. However, it's essential to consume it in moderation due to its high-fat content.
Fish: Certain types of fish, like salmon and mackerel, provide collagen in their skin and connective tissues. Eating fish with the skin on can be a good way to get more collagen from your diet.
Egg whites: Egg whites contain amino acids like proline and glycine, which are essential for collagen production. Consuming eggs, especially the whites, can support collagen synthesis in the body.
Soy Products: Soy-based foods like tofu and tempeh are rich in amino acids, including proline and glycine, which are essential for collagen synthesis. Including soy-based products in your diet can provide these building blocks for collagen production.
Legumes: Legumes, such as beans, lentils, and chickpeas, contain high levels of proline, one of the amino acids required for collagen formation. Incorporating legumes into your meals can help support collagen production.
Citrus Fruits and Berries: Oranges, strawberries, and kiwis are vitamin C-rich foods that are crucial for collagen synthesis, even though they are not a direct source of collagen. Proline and lysine are transformed into collagen fibers in a process that requires vitamin C.
In addition to these nutrients, consuming a balanced diet full of fruits, vegetables, lean proteins, and whole grains will help your body produce collagen. These meals supply a range of nutrients, such as vitamins, minerals, and amino acids, which are crucial for collagen formation and general skin and joint health.
Bottomline: How is collagen something you surely need?
The male body benefits greatly from collagen in a number of important ways. First and foremost, offering structural support potentially lowers the incidence of injuries and joint pain while also promoting joint health. Collagen can also increase strength and muscular mass, which will help with fitness objectives and workout recuperation.
Collagen contributes to skin health by preventing wrinkles and promoting a youthful complexion for guys who care about their looks. Additionally, it promotes the growth of hair and nails, which is advantageous for overall grooming.
The benefits of collagen go beyond appearance; they also include assistance for good digestion and nutrient absorption. Furthermore, by encouraging healthy arteries and lowering the risk of heart-related problems, collagen supplementation may support cardiovascular health.
In summary, collagen is a versatile protein that benefits the male body by promoting joint health, muscle strength, skin and hair health, digestive function, and cardiovascular well-being.
So don’t be late to miss out on the importance of collagen, as it might be a major boon for your health development.
Written By - Dr. Prachi Chauhan.
Edited By - Bhagwat Jha.