collagen

What is collagen?

Collagen is one of the food supplements that we have heard of recently and whose use has become very common. It is one of the most important building blocks of the human body and its main task is; is to protect the integrity of our body by strengthening the connective tissue. When this is the case, sufficient collagen synthesis is of great importance in terms of health.

So what is the secret of this collage?

  • First of all, connective tissue is so important that it holds the tissues together like glue.

  • It is abundant in our body and makes up approximately one-third of all proteins.

  • It is the most basic protein that maintains the body structure.

  • It is found in bone, cartilage, muscle, skin, tendon, blood vessels and digestive system.

  • It renews dead skin cells and gives elasticity and firmness to the skin.

  • It acts as a protective barrier to our skin against harmful factors such as toxins.

  • It also has a direct effect on our nail and hair health.

The benefits of collagen are endless!

  • It prevents the formation of cellulite.

  • Protects gut health.

  • Strengthens nails by preventing hair loss.

  • It reduces gingival recession and gingival bleeding.

  • It relieves many stomach problems such as acid, reflux, ulcerative colitis and Crohn’s disease.

  • It makes the skin look bright and lively.

  • It also leads to fat burning by supporting muscle building!

  • Protects eye health.

  • It is perfect for bushy and voluminous hair by treating hair loss.

  • It prevents bone resorption by reducing pain and inflammation.

Collagen protects liver health!

It improves blood flow and cleanses the body of all harmful toxins. Consumption of bone broth, the richest known source of collagen, is the easiest method to clean the livers!

Let’s take a look at the collagen types.

There are at least 16 types of collagen in our body, but types 1,2,3,4,5 and 10 constitute 80-90% of the total collagen. If we look at these types one by one;

Type 1 collagen: It is the most abundant in the human body. It supports the bones and holds the tissues together. It also gives tension and elasticity to the skin.

Type 2 collagen:It participates in the formation of cartilage and improves joint health.

Type 3 collagen:It creates blood vessels and tissue, and also gives firmness to the skin.

Type 4 collagen:It forms the surfaces of the digestive and respiratory organs.

Type 5 collagen: It is responsible for the formation of the surface that allows the baby to receive oxygen and nutrients in the uterus during pregnancy. It also undertakes the task of cleaning waste.

Type 10 collagen: It takes part in the formation of new bones. It also heals bone cartilage.

Does collagen decrease? Why does it decrease?

Yes, like all good things, collagen decreases over time.

First of all, after the age of 25, the production of collagen in our body slows down, and this slowdown continues by accelerating when we reach the age of 35. When the decrease in collagen level and age factor come together, its effects begin to be felt deeply.

The most important factors that lead to collagen loss..

  • Of course, the most important thing is ‘aging’.

  • Prolonged exposure to sunlight

  • stress factors

  • Increases in the amount of ‘cortisol’ secreted due to stress

  • Malnutrition and wrong food choices

  • Long-term exposure to toxins, such as environmental pollution

  • Sleep disturbance or little sleep

  • Consumption of sugar and refined products

  • Smoking

  • menopause period

Visible deficiency of collagen.

The tight and elastic structure of our skin begins to decrease. Later, these symptoms are followed by sagging and wrinkles. In fact, encountering joint pain is one of the inevitable ends. And here is cellulite, which is the nightmare of women, it’s time for cellulite to show itself. Cellulite begins to intensify, especially on the legs and buttocks.

Is collagen loss unstoppable?

Especially the use of collagen-containing foods and collagen supplements, smoking cessation and collagen-containing moisturizers prevent excessive loss of collagen level.

Who should take collagen supplements?

  • Men and women over the age of 25

  • Fine wrinkles or lines starting to appear

  • Those who frequently experience the problem of hair loss and breakage in nails

  • Those suffering from joint pain

  • And, those who want to have younger and more vibrant skin

Make room for vitamins C and A in your diet.

What would your answer be if I asked you if vitamins contain collagen?

Yes, some vitamins contain collagen. Especially vitamins A and C It contains high amount of collagen. You can increase the amount of collagen in your body by including these vitamins in your diet!

In which foods is collagen found?

  • Meat and bone broth

  • Gelatin, known as the powder form of collagen

  • Fruits containing vitamin C such as oranges, tangerines, kiwi, pineapple and grapefruit

  • Sulfur-containing foods such as green/black olives, onions, garlic, and celery

  • Lycopene foods such as red fruits, apples, strawberries, cherries, capsicum

  • Omega-3 fatty acids found in fish and shellfish, especially salmon and tuna

  • Orange vegetables such as pumpkin, carrots, beets, cabbage, spinach, tomatoes, eggplant

  • green vegetables

  • Egg whites

  • Avocado and avocado oil

  • Soy products

  • beans

  • cashews

Do collagen supplements have side effects?

Collagen supplements are one of the most widely used supplements. They do not have serious side effects, but they can rarely cause some minor problems. Mild digestive system problems and bad taste in the mouth may occur after some collagen supplements.

Before starting to use the supplements, examining the content in advance prevents the effects or allergic problems to be experienced afterwards.

What should we pay attention to when choosing collagen?

  • To increase its bioavailability; hydrolyzed, peptide collagens and their liquid formsshould be preferred.

  • The amount of collagen used is just as important. collagen content 10gr or at least 5gshould be.

  • Supplementation to support collagen synthesis, ‘copper, zinc, vitamin C’It is important to include.

It is possible to preserve the collagen we have!

  • exercise regularly

  • Eat a healthy and balanced diet, especially try to take vitamins and minerals naturally

  • Pay attention to the consumption of foods such as bone broth, fish, eggs, beans

  • Vitamin A derivative ‘retinol’ can be used to increase collagen production or to protect existing collagen. In addition, when using retinol, vitamin C serums create an antioxidant effect and reduce collagen destruction!

  • To stop collagen destruction; stop smoking, protect your skin from the harmful rays of the sun, get enough and regular sleep, do not consume refined products and sugary foods.

I prepared a nice recipe because bone broth soup contains plenty of collagen.

Trotter Soup

Materials:

  • 4 pieces of lamb

  • 1 egg

  • 2 tablespoons of flour

  • 1 cup of yogurt

  • 2 cloves of garlic

  • Salt

  • Paprika and oil

Fabrication:

Clean the parts thoroughly. Wash well before cooking.

Put it in the pot and add enough water to it. (Up to 3 lt.)

Boil for 2.5 hours.

If the meat separates from the bone after 2.5 hours, it is cooked.

Then strain the water into another pot. If the remaining water is not enough, you can top it up by adding water. Meanwhile, separate the meat from the bone.

For the seasoning of the soup:

Crush the garlic. Add the yogurt, flour, eggs and salt and whisk. Mix this mixture well with the broth of the soup and put the pot on the fire again.

Stir in medium heat, bring it to a boil and add the piece of meat you cut off the bones. Boil a little more and serve with a sauce with pepper oil if you wish.

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