Collagen, the most abundant protein in the human body but declines with age.
We’re delving into the world of collagen, a powerhouse protein that's been making waves in the health and beauty sectors. From glowing skin to strong joints, collagen is at the heart of it all. Let’s explore what collagen is, its benefits, and how you can seamlessly integrate it into your daily routine for optimal health.
Pop quiz! Are you in need of a collagen top up?
Evaluate if your body's collagen levels are decreasing by asking yourself these questions:
Is your skin wrinkled?
Is there hollowness around your eyes and face?
Have you noticed muscle loss or weakening?
Are you less flexible and mobile than you used to be?
Do you have chronic joint pain or osteoarthritis?
Are you experiencing gastrointestinal disturbances?
If you answered "yes" to any of these, your collagen levels might be declining, and supplementation could be beneficial.
What is Collagen?
Collagen is the most abundant protein in the human body, making up roughly 30% of our total protein content. It is a critical component of various tissues, providing strength and elasticity. Collagen is a key player in the health of our skin, hair, nails, bones, muscles, tendons, and cartilage. In the skin, it contributes to structure, strength, and elasticity and plays a crucial role in cell regeneration.
The Decline of Collagen Production
As we age, collagen production naturally declines. This process can be accelerated by factors such as:
Sun Exposure: UV radiation breaks down collagen fibers.
Smoking: Reduces collagen production and damages existing collagen.
Excessive Alcohol Intake: Hinders collagen synthesis.
Lack of Sleep: Affects the body's ability to repair and produce collagen.
Poor Diet: High sugar and refined carbohydrate intake can lead to collagen breakdown.
Women, in particular, experience a significant drop in collagen production after menopause. By age 60, collagen production significantly decreases in all individuals, and the collagen produced is of lower quality.
Types of Collagen Supplements
With various collagen supplements available, it’s essential to choose the right one for your needs:
Bovine Collagen: Sourced from cows, rich in Type I and III collagen.
Marine Collagen: Derived from fish, known for high bioavailability and primarily Type I collagen.
Vegan Collagen: Made from genetically modified yeast and bacteria, suitable for vegans.
Why the Hype Around Collagen Powder?
Collagen powder has become a top-selling supplement due to its versatile health benefits. Research has shown that collagen supplementation can:
Improve Skin Health: Enhances skin elasticity and hydration, reducing wrinkles and dryness.
Support Joint Health: Increases joint mobility and reduces pain, especially in osteoarthritis sufferers.
Boost Bone Density: Supports bone strength and density.
Aid Muscle Mass: Helps in muscle growth and repair.
Promote Gut Health: Supports a healthy gut lining and digestion.
Choosing High-Quality Collagen Powder
When selecting a collagen powder, consider these tips:
Simple Ingredient List: Avoid powders with multiple additives.
Type of Collagen: Opt for collagen peptides or hydrolyzed collagen for better absorption.
Why Choose Collagen Over a Protein Powder?
Opting for collagen powder offers targeted benefits for skin, joint, hair, and nail health, along with potential support for gut function and bone density. Unlike protein powder, which primarily focuses on muscle repair and growth, collagen powder provides unique advantages tailored to overall wellness and vitality, making it an appealing choice for those seeking comprehensive health support beyond just muscle development.
Check out some of our recipes to get inspired on ways that you can add collagen into your everyday diet!
Frozen Coffee Cubes with Creamer
Ingredients:
2 cups brewed coffee
1 scoop collagen creamer
Milk of choice
Directions:
Mix together hot coffee and creamer. Pour into a small ice cube tray, and freeze.
When frozen, add cubes to the cup and top with milk of choice.
Butternut Squash Soup
Ingredients:
1 tbsp oil
1 onion, diced
6 garlic cloves, minced
½ tsp cinnamon
½ tsp turmeric powder
¼ tsp ground nutmeg
1 butternut squash, peeled and cubed
3-4 carrots, peeled and diced
½ tsp salt
3-4 cups vegetable broth
1 scoop collagen peptide
Optional topping: pumpkin seeds, dollop greek yogurt, and shredded kale / fresh spinach
Directions:
1. Heat oil in a large pot over medium heat. Add onion and cook until caramelized.
2. Add in garlic. Cook until fragrant. Add nutmeg/cinnamon and cook for an additional minute.
3. Add squash, broth and salt.
4. Bring to a boil and let simmer for 30-40 minutes.
5. Remove from heat and use an immersion blender and blend in collagen peptides until smooth.
Buckwheat Bread with Collagen Nut Butter
Buckwheat Bread
Ingredients:
2 ½ cups buckwheat groats, raw
200 ml water
¼ tsp salt
1 scoop collagen peptides
Optional topping: ¼ cup seeds (pumpkin, sunflower, sesame etc.)
Directions:
Rinse buckwheat in cold water until the water runs clear.
In a large bowl place rinsed buckwheat and cover with cold water (must be fully submerged). Let sit overnight.
Drain the water. Transfer buckwheat to a blender, add water and salt. Blend starting at low and increasing slowly until very smooth.
Pour buckwheat into the bowl and let sit at room temperature for 12-24 hours.
Bake at 350F in a parchment lined loaf tin for 90 minutes (add seeds as a crunchy topping). Allow to cool completely before transferring or cutting.
Collagen Nut Butter
Ingredients:
1 cup nuts, raw (cashews, peanut, almond, etc)
1 scoop collagen peptides
Directions:
On a parchment lined baking sheet bake nuts at 350F for 10 minutes, tossing every 2-3 minutes. Until toasted.
Combine nuts and collagen in a high speed food processor, process until smooth and creamy.
No-Bake Chewy Protein Lemon Bites
Ingredients:
2 cups almond flour
¼ cup coconut flour
½ cup macadamia nuts, chopped
¼ cup maple syrup
¼ cup coconut oil
1 tsp vanilla
1 lemon, zest and juice
1 scoop collagen creamer or peptides
Optional icing:
¼ cup greek yogurt
1 tbsp lemon juice
1 tsp lemon zest
2 tsp maple syrup
½ tsp vanilla
Optional: 2 tbsp melted white chocolate
Directions:
Combine all ingredients in a large bowl until fully incorporated.
Form into 12-18 balls depending on size. Refrigerate for 15 minutes while you prepare icing.
Drizzle icing on top and store in the fridge.
Date Snickers
Ingredients:
12 medjool dates, pitted
¼ cup peanut butter
¼ cup roasted peanuts, crushed
1 scoop collagen creamer or peptides
⅓ cup chocolate chips
1 tsp coconut oil
Directions:
Mix together ½ scoop of collagen creamer/peptides with peanut butter. Set aside
Melt chocolate chips and coconut oil together. Stirring until smooth. Add ½ scoop of collagen creamer or peptides.
Fill each date with 1 tsp peanut butter mixture and 1 tsp peanuts.
Dip date in chocolate mix. Transfer to a parchment lined tray.
Allow dates to cool in the fridge or freezer for 10 minutes before serving.
Banana Bread
Ingredients:
2 cups almond flour
1 cup coconut, shredded
3 scoops collagen creamer or peptides
¼ cup coconut oil
¼ cup honey
3 eggs, whisked
3 ripe bananas, mashed
2 tsp vanilla
1 tsp baking powder
1 tsp cinnamon
1 tsp ground ginger
Optional topping: walnuts, crushed
Cinnamon Icing:
½ cup salted butter (vegan)
2 ½ cups powdered sugar, measured then sifted
2 tbsp greek yogurt
1 tsp vanilla extract
1 tsp ground cinnamon
Pinch salt
Directions:
Combine all dry ingredients in one bowl. In another bowl combine wet ingredients.
Pour wet ingredients into dry and stir to combine.
Pour into a parchment lined loaf tin. Top with walnuts.
Bake at 350F for 45-50 minutes.
Cool completely before removing from the pan.
Cottage Cheese Ranch Dip
Ingredients:
500g cottage cheese
2 scoops collagen peptides
Juice from ½-1 lemon
1 tsp lemon zest
1 garlic clove, minced
1 tsp fresh or dried dill and parsley
½ tsp salt
Directions:
Blend cottage cheese with an immersion blender until smooth. Add the remaining ingredients. Serve with your favourite vegetable sticks.
Creamy Hummus
Ingredients:
1 can chickpeas or white cannellini beans, rinsed and drained
Juice from 2 lemons
½ cup tahini
2 scoops of collagen peptides
¼ cup ice cold water
1 garlic clove
Directions:
Add to the blender and blend! Serve with your favourite pita chips.
Island Glow Smoothie
Blue Layer:
1 tsp blue spirulina powder
¼ cup greek yogurt
Directions: mix together, and add to the bottom of the clear cup (first layer).
Pink Layer:
¼ cup greek yogurt
6 oz milk, any
Squeeze of lemon and lime juice
½ cup frozen pineapple
2 scoops creamer or peptides
1 scoop protein powder, optional
2 tsp sea moss gel, optional
→ ½ cup frozen dragon fruit
Directions:
Blend the first 5-7 ingredients, and split the batter. Add dragon fruit and blend. Layer and enjoy!
Orange Layer:
½ of the above batter, omitting dragon fruit
→ ½ cup frozen mango
Directions: for the other half of the batter, add mango and blend. Layer and enjoy!
Finish with a dollop of greek yogurt!
Plum and Barley Salad with a Collagen Vinaigrette Dressing
Salad Ingredients:
1 cup dry uncooked pearl barley
1 red onion, diced
3 plum, diced
2 cups arugula or spinach
½ cup chopped olives
½ cup goat cheese or feta cheese
¼ cup chopped chives
1 cup peeled edamame beans
½ cup toasted walnuts (combine with 1 tbsp agave syrup, and toast on frying pan)
Directions:
Cook your pearled barley according to package instructions. And then lay on a baking sheet, and bake 400F until crispy (approx. 20-30 minutes).
Chop and combine all salad ingredients. Layer on the crispy barely as the top layer!
Dressing Ingredients:
6 tbsp extra virgin olive oil
3 tbsp freshly squeezed lemon juice + 1 tsp lemon zest
1 tbsp honey
1 tbsp dijon mustard
2 garlic clove, minced
½ tsp oregano, basil and S&P
1 scoop collagen peptides
Directions:
Add all ingredients to a jar and shake. Pour over salad ingredients, and mix before serving.
References
Harvard T. Chan School of Public Health. (2021, May). Collagen. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/collagen/
Cleveland Clinic. (2022, May 23) Collagen. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/23089-collages
Comentarios