Peptides are a group or chain of amino acids that make up a protein. They constitute various names depending on the amino acid numbers such as tetrapeptides, dipeptides, tripeptides etc. Biological science defines peptides as a protein made up of more than 50 amino acids. Proteins are more complex than peptides. These group of amino acids can be found in the top natural sources of peptides – animal and plant-based.
What are the Top Natural Sources of Peptides?
Since peptides constitute collagen, foods that rich in collagen are also rich in peptides.
Chlorella is single-celled algae that comprise over 30 various species. It can bound naturally at sea or cultivated in man-made ponds. Because of its high protein and nutrients, it became an interesting point of the study. Due to its hard cell, humans can’t easily digest chlorella and must take it from the supplement form such as powder, capsule, and tablets. Chlorella is very nutritious and it contains these nutrients such as Iron, protein, omega-3s, and vitamin C.
Chia seeds come from the plant Salvia hispanica that belongs to the mint family. The seeds a great source of amino acid, dietary fiber (about 10 grams or 2 tbsp), calcium, iron, zinc and magnesium.
Pumpkin seeds comprise nutrients such as zinc that helps slow down collagen degradation. It is a good source of isoleucine, an amino acid known to increase energy and hemoglobin.
Naturally rich in healthy fats, avocados contain antioxidants and vitamin E that support skin health and help prevent cancer.
Fish such as salmon and tuna are rich in omega-3 fatty acids. They support the fatty membrane that surrounds the skin cells.
Eggs contain collagen in its membranes and yolk, it also contains trace minerals such as sulphur that benefits liver health.
What are The Top Peptide and Collagen Boosting Foods?
Peptide and collagen boosting foods prevent the degradation of collagen.
- Bone broth: This is derived from fish, beef, and chicken bones that you can use as a flavor for dishes. The best broth is organically made from natural sources that are free from contaminants, antibiotics, and pesticides.
- Collagen supplements: You may not take collagen supplements if you’re already eating foods rich in collagen however it’s totally okay to take supplements. Collagen peptide or hydrolyzed collagen has no flavor and could be added in soups, smoothies, and dishes.
- Lean turkey: Turkey is rich in choline – an important precursor or ingredient for making collagen.
- Tomatoes: Naturally high in the antioxidant lycopene, tomatoes can protect collagen from damage caused by the environment and pollutants. You lose collagen as you age, or get exposed to ultraviolet radiation and pollutants.
Types of Peptides
These types of peptides can help you find the specific source of peptides.
- Milk peptides: These are formed after the digestion of casein – a milk protein and milk fermentation.
- Non-ribosomal peptides: Comprises peptides with enzymes that are unique. An example is a glutathione which is highly complex in structure.
- Peptones: Peptones came from the proteolysis of meat and milk or formed from salts, fats, vitamins and metals. They are useful for growing bacteria and fungi.
- Peptide fragments: Protein fragments that are used to know the protein source or identify its number.
- Ribosomal peptides: They are made from the production or translation of mRNA and from the microcins or small bacteria.
- Dipeptides: Forms from the two amino acids that are linked by one bond of the peptide. Examples are anserine, aspartame, and carnosine.
- Oligopeptides: Forms from the two or less than twenty amino acids that are joined by peptide bonds. Examples are amanitin, endomorphin-1, netropsin and tetrapeptide, and tailfin.
- Tripeptides: Forms from the three amino acids joined by two bonds of a peptide. Examples are glutathione and ophthalmic acid.
What are the benefits of peptides?
Without peptides, our body won’t be able to make enzymes to degrade foreign objects, control sexual development, growth, and antibiotics for the immune system. Peptides bring other benefits such as:
- An ingredient to make proteins
- Used in diagnostics to reveal toxins and viruses
- Useful in pharmaceutical research and development
- Provides an essential body function –
- Skin health
- Boost collagen production
- It may increase human growth hormone, reduce body fat, improve recovery after work out and increase lean muscle
- Can be used in body imaging to help identify the early stages of cancer
- As hormones (e.g. vasopressin, somatostatin and insulin)
- Peptides can act as anti-oxidant such as the carnosine.
- Functions as secondary metabolites such as ergotamine, caffeine, and nicotine.
- As growth factors – Ascorbic acid.
- Carries antimicrobial compound
Are there any side effects of peptides?
Athletes who use peptides may encounter problems from overuse of peptide steroids. Currently, there’s no comprehensive study about the peptides’ safety and long-term effects. A from the Australasian College of Sport and Exercise, Dr. David Bolzonello told that over stimulating the growth of cell could cause cancer.
Peptides make collagen that is found in abundance in our bodies. Take foods that are rich in collagen or foods that boost collagen. If you’re a vegetarian, you may take foods that are plant-based and without those collagens derived from bone broth. Make sure to verify products that claim fast muscle growth or skin rejuvenation as there might no absolutely study that back the claims.