The Role of Collagen in the Body
According to an article on Health & Life newspaper by Dr. Phuong Ho, Central Hospital of Dermatology, collagen is an essential component of tendons, muscles, bones, skin, organs, blood vessels, and connective tissues. It ensures the flexibility of these parts. Collagen accounts for about 70-80% of the skin, 33% of bones, and 60% of cartilage. Ligaments and tendons are almost entirely made of collagen.
As we age, our body’s collagen breaks down, and its production decreases. Dry skin, loss of elasticity, wrinkles, and joint pain are all signs of collagen depletion.
Our body naturally synthesizes collagen by combining amino acids like proline and glycine. Additionally, vitamin C, zinc, copper, and other nutrients are required for collagen synthesis.
Supplementing collagen is crucial for overall health. For the skin, it acts as a filler, improving issues like wrinkles, fine lines, and enhancing skin firmness and elasticity.
After the age of 20, collagen production starts to decline, and the existing collagen in the skin breaks down, leading to a loss of elasticity. Exposure to UV rays, pollution, and other environmental factors accelerate aging and deplete collagen. Sun protection and collagen supplementation are simple ways to counter these effects, keeping your skin firm and healthy.
For bones, collagen supplementation strengthens them, slows down aging, and prevents knee and joint pain during movement.
Collagen-Boosting Soup: Chicken Feet and Goji Berry Soup
You can boost your collagen levels and provide your body with the necessary components for collagen synthesis through your daily diet. Consuming protein-rich foods and those high in vitamins A and C will facilitate the production of new collagen. Additionally, reddish, purple, and dark green foods contribute to firmer skin. Bone, seafood, and meat broths, such as those made from tomatoes, fish, and chicken, are also excellent sources of collagen.
One collagen-rich dish that you can easily incorporate into your daily meals is chicken feet soup.
This soup is trusted by singer Toc Tien to maintain her smooth and youthful skin, slow down the aging process, and prevent the formation of wrinkles.
After thoroughly cleaning the chicken feet, they are simmered for hours with various ingredients to enhance the aroma and taste. This process releases gelatin, a precursor to collagen, particularly types I and III, along with other essential vitamins and amino acids. These nutrients help reduce skin aging, prevent wrinkles, strengthen hair, nails, and reduce breakage. The glucosamine in chicken feet also benefits joint health.
When preparing this soup, you can add goji berries, which are rich in antioxidants such as vitamins A and C. These vitamins protect cells, promote their recovery from damage, and enhance the body’s anti-inflammatory capabilities, resulting in healthier and smoother skin. Goji berries contain more vitamin C than oranges and more beta-carotene than carrots. These substances protect cells and slow down the aging process. Additionally, goji berries contain zeaxanthin and polysacchrides, which boost immunity and protect the cardiovascular system and eyes.
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