Depending on the sources from which it is obtained, collagen is known by different names. It is sometimes referred to as the “glue of the body” and sometimes referred to as the “youth protein”. This protein is abundant in various tissues of our body and helps maintain the strength, flexibility and overall health of these tissues. It is found in high concentrations especially in connective tissues such as skin, bones, muscles and tendons. However, as we age and are exposed to environmental factors, the production of collagen in our body decreases and it can cause skin wrinkling, broken bones and joint pain. This is why collagen supplements have become popular in recent years and many people choose to use them to maintain a healthy life.
What is collagen?
Collagen is the most common protein in our body and is found in many tissues. In particular, it forms our skin, bones, cartilage and tendons, keeping them strong and flexible. It is also found in many different tissues, such as our gums, intestines, muscles, and blood vessels. Collagen has a structure called long, thin and strong fibrils. This structure contributes to the flexibility and durability of collagen. In addition, the amino acid composition of collagen allows it to perform many of its biological functions.
There are 28 different types of collagen in our body. The most common of these are types I, II and III. Type I collagen is the main component of our skin, bones, tendons and other connective tissues. Type II collagen is the main component of cartilages, while type III collagen forms the structure of vessels and internal organs.
Collagen has many benefits. Collagen benefits can be listed as follows:
- Skin health: Collagen increases skin elasticity, reduces wrinkles and helps skin look younger. Aging, UV rays, smoking and environmental toxins cause skin aging by reducing collagen production. The best collagen supplement protects against these effects by increasing the collagen levels in the skin.
- Bone and joint health: Collagen in our bones increases their strength and strength. It consists of articular cartilage, collagen, and other structural proteins. For this reason, collagen supplements are widely used to support bone and joint health.
- muscle strength: Collagen supports muscle structure and strength. Also, collagen supplements can help speed up muscle recovery and restoration.
- Gut health: Collagen contributes to the health of the intestines. Collagen in the intestinal wall reduces the permeability of the intestines and helps keep the intestinal flora healthy. This helps prevent digestive problems.
- Hair and nail health: Collagen helps strengthen hair and nails. Therefore, collagen supplements can help make hair and nails healthier and stronger.
Collagen supplements are available in various forms. However, remember that you should consult your doctor before using any supplement.
What does collagen do?
Collagen is a protein found in many different tissues in the body and performs a number of biological functions. Some of the main functions of collagen can be summarized as follows:
- Structural support: Since collagen is found in many different tissues, it contributes to the strength and flexibility of various structures of our body. For example, collagen in the skin increases the elasticity and strength of the skin, while the collagen in the bones increases their strength and durability.
- Cell division and regeneration: Collagen plays an important role in cell division and regeneration. Wound healing, tissue repair and cell regeneration processes take place thanks to collagen.
- Immune system: Collagen is used for signal transmission between immune system cells. This helps our body fight infections.
- Skin health: Collagen in the skin protects the moisture balance of the skin and prevents dryness by keeping the skin moist. At the same time, it increases the elasticity of the skin, reduces wrinkles and makes the skin look younger.
- Cartilage health: Cartilage provides joint mobility by preventing bones from rubbing against each other. The collagen in the cartilage performs this function and increases the strength and durability of the cartilages.
Collagen performs many different functions in the body and is important to our health. Collagen production may decrease due to aging, stress, environmental factors and malnutrition. Therefore, collagen supplements can help prevent or treat these problems.
What foods contain collagen?
Although collagen is a protein produced in the body, it can also be obtained from various foods. Collagen-containing foods can be listed as follows:
- Cartilaginous meats: Cow cartilage, chicken breast cartilage and fish cartilage are particularly rich in collagen. Slow cooking these meats helps release the collagen and make the dish more flavorful.
- Red meat: Red meats such as beef and lamb are a rich source of collagen. However, due to the high fat content of these meats, the amount of consumption should be limited.
- Fish: Coldwater fish such as salmon, mackerel, tuna, sardines and herring are rich in collagen. Fish collagen supplements are also available.
- Egg whites: Egg white is rich in amino acids including collagen. Therefore, consuming egg whites can contribute to collagen production.
- Vegetables: Vegetables such as red and yellow peppers, spinach, broccoli, cabbage and radishes are rich in vitamin C, which increases collagen production.
- Nuts: Nuts such as almonds, hazelnuts, walnuts and Brazil nuts are rich in minerals such as copper and zinc that aid in collagen production.
Consuming collagen-rich foods regularly can aid in collagen production. However, collagen supplements can also be found easily and can help meet the need for collagen. However, it is important to consult your doctor before taking collagen supplements.
How is collagen production at home?
While collagen is a protein that our body produces naturally, it is also possible to make collagen at home. Here are the ingredients and steps you need to make collagen at home:
Materials:
- 2-3 liters of water
- 2-3 chicken feet or bones
- 1 onion
- 2-3 cloves of garlic
- 1 carrot
- 1 stalk celery
- Salt and spices (optional)
Steps:
- Put vegetables such as chicken feet or bones, onions, garlic, carrots and celery in a saucepan.
- Fill the pot with water and bring it to a boil.
- After it starts to boil, reduce the heat and boil on low heat for about 6-8 hours. Check the boiling point of the water during this time and add water as needed.
- After the cooking process is finished, remove the pot from the fire and strain the ingredients with the help of a strainer or cloth bag.
- Take the collagen water you have obtained in a bowl and leave it to cool.
- After cooling, store the collagen water in the refrigerator and have it ready for use.
When making collagen at home, it should be noted that the longer the boiling time, the more collagen is produced. In addition, factors such as the amount of water, the amount of ingredients and the cooking time can affect the consistency and density of collagen water. Although making collagen at home is a natural and healthy method, it is important to consult your doctor before taking collagen supplements.
Does collagen make you gain weight?
Collagen does not make you gain weight. In fact, taking collagen supplements regularly can aid weight loss. This is because collagen protein is digested more slowly than other proteins. This allows you to stay full for longer and reduce your feeling of hunger. It has also been observed that collagen protein supports fat burning by increasing the metabolic rate. However, collagen supplements alone are not enough for weight control. It is recommended to be used together with a balanced diet and exercise program.