Collagen And It's Benefits

 Collagen

What Is Collagen? 

Collagen is the most abundant protein in our body accounting for about 1/4 to 1/3 of the protein composition. Collagen is one of the major building blocks of bones, skin, muscles, tendons, and ligaments. Collagen is also found in many other body parts including blood vessels, corneas, and teeth.

You might think of it as the glue that holds everything together. In fact, the word comes from the Greek word which means glue. As you age your body produces less and lower-quality collagen. One of the visible signs of this is your skin, which becomes less firm and supple.

Are Collagen Supplements Effective OR Difference Between Collagen And Gelatin

Gelatin is created when collagen is cooked, and sourced from animal hooves and hides. These have already broken the large protein down into smaller peptides more easily absorbed in the body. There have been a few studies conducted that insist collagen might have a priming future for muscle mass, arthritis, and skin elasticity.

Collagen is found in connective tissues of animal foods. For example, it's found in large amounts in chicken and pork skin.

Gelatin is basically cooked collagen. So it's very hard in the amino acids needed to produce it. But there's debate whether overconsuming collagen-rich foods actually increases the levels in your body. when you eat protein it's broken down into amino acids and then reassembled. So the collagen that you eat won't translate directly into higher levels in your body.

Benefits Of Collagen Intake

1_ For Skin

As you age, your body produces less collagen and overall lower-quality collagen. You may start to notice that your skin is dryer and more alarming you may notice more wrinkles as this happens.

Taking collagen supplements may promote the production of proteins that help structure your skin, including elastin and fibrillin as well. There are also many anecdotal claims that collagen supplements help prevent acne and other skin conditions as well. 

2_ Joint Pain

Collagen helps maintain the integrity of your cartilage, which is the rubber-like tissue that protects your joints in places like your knees, ankle, and elbow. So in other words collagen may be crucial in relieving overall joint pain in your body. So as the collagen in your body decreases as you age, so does the increased likelihood of developing some sort of joint problem like arthritis. In a clinical trial that lasted 24 weeks, researchers gave athletes 10 grams of collagen daily while other athletes in the trial were given a placebo, aka fake pill, to see what their results would be. At the end of the study, the athletes who were treated with the actual collagen experienced a significant decrease in joint pain compared to the group taking the placebo. 

3_ Preventing Bone Loss

Did you know that the bones in your body are made from collagen? Helping to give them their structure and strength? 

So, just like cartilage breaks down over time. The bones in your body also lose mass and density as you age. That's why if you want to prevent things like osteoporosis, a bone disease that occurs when the body loses too much bone, researchers are seeing super promising effects of adding collagen to a bone-supporting supplement regimen. Collagen and calcium had way better results than no collagen on the brittle bones. 

4_ Boost Muscle Mass

Taking collagen could not only stimulate muscle growth after exercise but may also promote the body synthesis of muscle proteins like creation in your body. Upwards of 10% of muscle tissue is composed of collagen. Meaning it's pretty important when it comes to keeping your muscles strong and functioning properly. 

5_ Overall Heart Health

Collagen provides structure to arteries, which are the blood vessels that carry blood from the heart to the rest of your body. without enough collagen, arteries may become weak and fragile. Without enough collagen in your body, you may experience narrowing of the arteries which could, in turn, lead to major problems down the road such as heart attack and stroke. Taking collagen daily has been shown to not only reduce artery stiffness but also increase the amount of good cholesterol or HDL in your body. which in turn could help or reduce your body's risk of serious future injury from heart attack and stroke.  

6_ Brain Health

If you struggle with anxiety, collagen may boost your overall mood and lead to fewer symptoms of the stress-inducing condition. Collagen intake also appears to have some level of benefits to cognition in the study, in particular, the researchers noted that the major findings of this study were that following the daily ingestion of collagen over 4 weeks there were significant changes in the participant's brain structure as well as improved cognitive function.

7_ For Weight Loss

Collagen can be utilized to help you maintain a healthy lifestyle and lose weight. Collagen protein can help support weight loss by promoting lean body mass, helps keep the appearance of your skin smooth, and can curb your appetite by keeping you more satiated than other proteins (i.e. whey protein)

Collagen Rich Foods

1_ Bone Broth

Bone broth is super trendy in kitchens all across America and with good reason not only does it taste great but it's also loaded with collagen which makes your hair skin and nails look and feel fabulous.

2_ Bok Choy

Bok choy is a common ingredient in Asian cuisine but it's also widely used in Western dishes it's one of those foods that have more than just an impressive nutrient profile it also tastes great. Bok choy is especially rich in collagen and it makes for a fantastic side dish or even an ingredient in stir-fries. 

3_ Kale

Among vegetables, kale is king when it comes to collagen if you have not already made it a part of your diet now is as good a time as any to start kale has been deemed superfood of the year. Kale contains three types of collagen proteins proline hydroxyproline hydroxylysine and hydroxyphenylalanine which helps support skin elasticity immunity digestive health and much more.

4_ Spinach

This leafy green vegetable is a fiber powerhouse and contains high levels of antioxidants. It's also one of the richest sources of collagen. Simply adding a cup or two to your diet each week can do wonders for your skin hair and nails. 

5_ Mushrooms 

About seventy percent of a mushroom's protein is collagen and that makes it one of your best bets for meeting your daily requirements plus there are many varieties to choose from portobello. Mushrooms are a good place to start half a cup provides two grams of protein and 0.7 grams of collagen more than a three-ounce portion of chicken breast also try cremini oyster shiitake or trumpet mushrooms.

6_Tomatoes

Tomatoes are a good source of vitamin C potassium and lycopene a phytochemical that may help prevent certain cancers plus tomatoes are low in calories and carbs but high in dietary fiber to get collagen tomatoes do not contain any collagen when they are dried however tomato paste is another story this concentrated form of tomato has up to five times more vitamins than fresh tomatoes do.

7_ Eggs 

Eggs contain a rich source of protein which is what your body needs to create collagen. Cook up some egg whites or scramble a few eggs for breakfast to get your fix if you are not a fan of eating eggs. Try adding some chia seeds to your yogurt or smoothie it has all nine essential amino acids that are necessary for building collagen in your body.

8_ Almonds

Almonds are not only a fantastic snack but they are also one of your best bets for incorporating more collagen-rich foods into your diet loaded with healthy fats vitamins and minerals. Almonds make a healthy addition to any diet or weight loss plan in addition to being rich in anti-inflammatory properties. Consuming almonds may help prevent heart disease diabetes and cancer. Almonds contain a good amount of tryptophan and calcium.

9_ Red Pepper Flakes

This is a great food for replenishing your skin with collagen. The best part about red pepper flakes is that you can add them to almost any dish, add them to salads veggies soups, and more for a boost of flavor and nutrients. If you do not have red pepper flakes lying around your kitchen, try adding crushed red peppers to spice up your dishes. Red peppers are also rich in vitamin C and potassium which work together to keep your heart healthy.

10_ Salmon

People go wild for salmon and it's not hard to see why not only is it loaded with vitamins and minerals but it is also rich in collagen. About 20 percent of its protein content is collagen. A half cup of cooked salmon contains about 17 grams of protein, a large portion of which is collagen. This superfood can help improve joint health and skin elasticity over time.

Are Collagen Supplements More Effective Than Natural Sources of Collagen?

Not necessarily. Like every health supplement on the market, they are called supplements for a reason, they're supplemental. Meaning in place of something. If sipping on some bone broth does not seem too intriguing to you perhaps a flavored supplemental drink mix is a better option for you.

How To Prevent Collagen Deconstruction?

Collagen and its production becomes damaged as we age. Although we can't stop the clock from aging yet. We can control outside factors that damage collagen and its production in our bodies. Collagen-destroying behaviors can include the consumption of excess amount of sugar. Sugar and other various refined carbohydrates, simply interfere with collagen's ability to repair itself.

Overexposure to sun, and ultraviolet radiation can reduce collagen production. So lather up the sunscreen and try to avoid excess sun exposure. Smoking tobacco, aside from the billion reasons why smoking is bad for you, smoking reduces collagen production. This can impair wound healing and lead to wrinkles. Collagen has many uses from food to medication to manufacturing. Alternatively, collagen supplements may be beneficial as well. Some preliminary studies have shown that it may improve skin quality, and muscle function, and reduce the pain associated with osteoarthritis. Some alternative medicine practitioners have also advocated using collagen supplements to treat leaky gut syndrome.