Collagen is found in many foods or supplements and can provide numerous benefits to the body.
Collagen is present in the human body and plays an important role in health, especially in tendons, cartilage and joint ligaments.
Furthermore, it is common for the substance to be recommended to those who want to maintain their skin care or even fight the signs of aging.
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In addition to being produced by the body itself, collagen is also present in a number of foods. There are also lines of supplements that contain collagen and that can be consumed with the recommendation of a health professional.
What is collagen?
It is important to clarify that collagen is a protein that is naturally produced in the body. Its fibrous nature makes the substance an important component in tissues such as skin, muscles, cartilage, ligaments, tendons, joints, and bones.
Collagen is made up of amino acids which include the so-called “essential amino acids”. They are:
● Isoleucine;
● Leucine;
● Lysine;
● Methionine;
● phenylalanine;
● Threonine;
● Valine.
In addition, collagen can be found in internal areas of the body, such as the stomach lining. But as we age, especially after the age of 30, the human body begins to produce less collagen than before. This causes the skin to lose firmness and elasticity, which tends to become increasingly wrinkled and sagging.
In combination with other factors, such as too much sun, cigarette consumption, and too much sugar and alcohol in the diet, collagen deficiency can be even more intense. Therefore, it is recommended to supplement collagen, mainly through a diet rich in foods that contain the nutrient. Bone broth is one of the recipes rich in collagen. In specific cases, doctors or nutritionists may also recommend the consumption of collagen supplements.
What are the benefits of collagen for the body?
Collagen is important for maintaining the elasticity and firmness of the skin, delaying the appearance of wrinkles, expression lines or blemishes. This is because proteins help maintain the integrity of the skin and accelerate the healing of bruises and wounds.
Collagen is also important for strengthening hair and nails. In addition to the visible areas of the body, proteins are also important for improving the strength of bones, joints, cartilage and tendons, helping to prevent injuries, for example.
As a result, the joints of the body tend to become more flexible and stronger when collagen is present in good quantities in the body. At the same time, the substance also contributes to bone health, preventing the early onset of problems such as osteoporosis or arthrosis.
Among the other benefits of collagen is its effect on muscle mass, as the protein aids in the absorption of substances such as creatine.
Collagen Guide: What Types and When to Supplement
What are the ways to consume collagen?
Collagen can be consumed in many ways, as the protein is present in many foods. Meat, eggs and dairy products are good examples of foods that have good concentrations of collagen, being natural sources for the body to obtain this protein so important for the skin and the body as a whole.
Foods high in collagen include:
● Orangerich in vitamin C and which helps in protein synthesis;
● Carrotrich in beta-carotene, which helps prevent collagen degradation;
● Eggrich in B vitamins, which act in the production of collagen;
● Walnuts, chestnuts and others oil seedswhich contain vitamins and fatty acids that contribute to the production of collagen;
● Fish such as sardines, tuna and salmon, rich in omega 3, another important component for the production of collagen.
Collagen is also found in supplements, such as tablets or powder, and this form of protein is commonly consumed by those who want to speed up their skincare or even by those who play sports. There are options for hydrolyzed collagen, which is obtained from animal cartilage and bones and has collagen molecules broken down into smaller particles, which tends to make it easier to absorb into the body.
However, the effectiveness of this type of consumption to supplement the collagen present in conventional foods is not proven and several experts argue that dietary adjustments are sufficient to replace the collagen that the human body loses over the years.
How to use collagen correctly?
Consuming foods rich in collagen is an excellent ally to intensify the body’s natural production of this protein.
In addition to foods such as oranges, carrots, eggs, oilseeds, sardines, tuna, and salmon, you can also consume more red meat, seafood, oats, broccoli, and artificially flavored gelatin to stimulate collagen production in your body. Therefore, it is important to consult professionals such as nutritionists, who can create collagen-rich diets.
You can also consume collagen in the form of supplements, via capsules, tablets or in powder form. They should be diluted and consumed with water or juices, preferably those containing fruit rich in vitamin C. In yogurt there are still options of hydrolyzed collagen.
However, it is worth remembering that it is essential to consult with medical specialists before taking collagen drugs, to avoid health problems that uncontrolled use of drugs can bring to human health and, above all, to increase the benefits of collagen in the body.
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Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
