When we plan diets to enhance bone and joint health, the focus is on food rich in calcium, vitamin D and some minerals. An essential ingredient often ignored is collagen, the most abundant protein in the body.
Collagen, which forms about 30 per cent of the total protein mass found in the body, is one of the primary building blocks for skin, muscles, bones, tendons, ligaments, and other connective tissues. It provides structure, strength and support to the tissues and internal organs.
“Collagen plays a big role in the repair of tendons and cartilage, and in keeping them healthy,” says Dr Manish Kumar Maurya, trauma, joint replacement, arthroscopy and spine surgeon, and assistant professor at Hind Institute of Medical Sciences, Barabanki, Lucknow.
Decline with age
With age, there is a reduction in the amount and quality of collagen in the body due to the slowing down of its synthesis. This reduction can lead to seemingly innocuous problems such as mild joint pain and creaky and stiff joints, to debilitating conditions like osteoarthritis.
If collagen is not readily available for repair, it leads to further deterioration of the tissue—be it bone, cartilage, tendons or ligaments, says Dr Maurya. In the case of cartilage, for instance, continuous deterioration over the years leads to osteoarthritis.
“In osteoarthritis of the knee, the joint space decreases, so the cartilage, which acts as a shock absorber and prevents rubbing of the bones, is damaged” explains Dr Maurya. “Cartilage does not have blood vessels; it gets nutrition from the fluid in the joints. When it erodes, collagen is needed for repair. Usually supplements are prescribed.”
Berries and fish
Consuming food rich in collagen, or those which aid in the synthesis of the protein in the body, can replenish its quantity.
Instead of focusing solely on collagen, a diet with adequate intake of protein is important to maintain optimum levels of collagen, says Bengaluru-based nutritionist Anitha Devaraj Aradhya (PhD).
“Animal sources form the richest source of dietary collagen,” she says. “It can be fish scales and oil, bone broth, etc. Vegetarians can go in for foods that are rich in vitamin A and C, which help in collagen production in the body. Lentils and pulses are all great sources.”
Berries are a significant source of collagen. “Compared to citrus fruits, berries offer 14 times more vitamin C,” adds Aradhya. “Berries are now available in a wide variety of forms. Aloe vera juice helps in the synthesis of collagen.”
However, as we age, the synthesis from natural sources may not be enough to compensate for the rate of deterioration. “Food supplements, provided they are extracted from natural sources, are safe,” says Dr Maurya. “Tablet based collagens are also safe to consume. In osteoarthritis, supplements can give relief for a certain time.”
However, take supplements only after a doctor prescribes it, as the dosage is decided based on need, says Dr Maurya.
