The Role of Collagen in Vascular Flexibility

Introduction

Blood vessels deliver oxygen and nutrients throughout the body. Their flexibility and strength depend heavily on collagen, a structural protein found in the vessel walls. As collagen declines with age or oxidative stress, blood vessels become stiffer and more fragile, increasing the risk of conditions such as atherosclerosis and hypertension.

Collagen and Vascular Structure

• Blood vessels consist of three layers: outer, middle, and inner membranes. The middle layer contains abundant collagen and elastic fibers.
• Collagen provides tensile strength and elasticity, helping prevent rupture and damage.
• Aging and oxidative stress degrade collagen, reducing vascular flexibility and increasing cardiovascular risk.

Lifestyle Habits to Support Collagen

• Vitamin C intake: Essential for collagen synthesis. Found in fruits and vegetables.
• Avoid smoking and excess UV exposure: These accelerate collagen breakdown.
• Moderate exercise: Promotes blood flow and supports endothelial cell function.
• Protein-rich diet: Provides amino acids needed for collagen production (e.g., fish, poultry, soy).

Foods Rich in Collagen

• Fish skin and bones: Salmon and sea bream skin are particularly rich in collagen.
• Chicken skin and wings: High in gelatin, a good collagen source.
• Pork trotters and beef tendons: Collagen is released when simmered in stews.
• Gelatin-based foods: Jellies and agar desserts also provide collagen.

Conclusion

Collagen is vital for maintaining vascular strength and flexibility. Supporting collagen through daily habits and collagen-rich foods can help preserve vascular health and reduce age-related risks.

References

• Japan Health Insurance Association – Vascular Health
• National Institute of Health and Nutrition – Collagen Safety and Effectiveness
• WHO – Cardiovascular Diseases Fact Sheet