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The Best Sources of Collagen for Joints
Collagen, a major structural protein, makes up roughly one-fourth of the protein in you body, according to Protein Data Bank, and some of that collagen makes up the connective tissues in your joints. There are a variety of collagen sources available to boost the production of this substance in your body -- the best sources include supplements and foods. Consult your physician before adding collagen supplements to your diet or eating specific foods to increase collagen.
Supplements
Taking glucosamine and chondroitin supplements may help improve collagen. While this supplement does not increase collagen production, it helps preserve the collagen in your joints, according to Protein Data Bank. Glucosamine helps make up proteoglycans, which weave through your collagen to help lubricate it. The chondroitin in the supplements attracts fluids to the proteoglycans. Together, these two substances protect collagen and may help positively influence joint pain. This is particularly useful for arthritis as the wear and tear on your joints destroys collagen.
- Taking glucosamine and chondroitin supplements may help improve collagen.
- Glucosamine helps make up proteoglycans, which weave through your collagen to help lubricate it.
Foods High in Vitamin C
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Vitamin C plays a critical role in cellular healing as well as the production of collagen in your body, which makes it important for your joints. Adult women require 75 milligrams of vitamin C each day, while adult men should include 90 milligrams of this vitamin in their daily meal plans, according to the University of Maryland Medical Center 2.
Foods High in Protein
Because collagen is a protein, you should consume a diet rich in protein to help replenish this vital substance, according to Plasticsurgeons.com. You require 50 to 175 g of protein each day for best health -- this equates to 10 to 35 percent of your daily caloric intake if you follow a 2,000-calorie diet. Look to cheese, dried beans, veal and other red meat, poultry and roasted squash to boost the amount of protein in your diet.
Foods High in Anthocyanins
The Best Foods to Lubricate the Knees
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Enzymes caused by inflammation may harm your collagen; anthocyanins help kill off those enzymes, and they act as antioxidants, which shield collagen further from environmental damage, says Protein Data Bank. These actions help protect your joints from collagen loss.
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References
- The Arthritis and Glucosamine Information Center: How does Glucosamine and Chondroitin Work
- University of Maryland Medical Center: Vitamin C (Ascorbic Acid)
- HealthAliciousNess.com: Top 10 Foods Highest in Protein
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- Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis - PubMed
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- Safety and efficacy of undenatured type II collagen in the treatment of osteoarthritis of the knee: a clinical trial - PubMed
- Symptomatic and chondroprotective treatment with collagen derivatives in osteoarthritis: a systematic review - PubMed
Writer Bio
Nicki Wolf has been writing health and human interest articles since 1986. Her work has been published at various cooking and nutrition websites. Wolf has an extensive background in medical/nutrition writing and online content development in the nonprofit arena. She graduated with a Bachelor of Arts in English from Temple University.