Why is it so Important?
Collagen is one of the major building blocks of our body. Approximately 80% of skin, hair, nail, bone, joint and cartilage tissue proteins consist of collagen. It is a type of protein used in beauty, anti aging and skin care. So what do we know about collagen and what does collagen do to our bodies?
In this article, we tried to answer the question of what is collagen and what are the types of collagen. In addition, we also examined the effects of collagen and foods rich in collagen.
Collagen is derived from the word "kólla", which means glue as a word. It is a type of protein with its simplest definition. But it is not an ordinary protein. Collagen is the most abundant protein in the human body. It can be said that almost 80% of the protein in our body consists of collagen. It is one of the most important building blocks of almost every organ, including the eyes and teeth, bones, skin, muscles, tendons and ligaments.
Collagen provides flexibility, resistance and freedom of movement to tissues, organs and structures and to keep them alive. It is among the most popular natural food supplements in the recent years. It deserves this attention due to its effects. Because collagen supports skin regeneration, eye health and muscle development.
There are at least 16 types of collagen. It is also mentioned that there are 24 different types of different sources of collagen. There are generally 4 types of collagen. These are Type 1 Collagen, Type 2 Collagen, Type 3 Collagen and Type 4-5 Collagen.
Type 1 Collagen: Most of our body consists of Type 1 Collagen (about 80%). This type of collagen is mostly composed of tight fibers. It is responsible for the structure of the skin, bones, tendons, cartilage, connective tissues and teeth.
Type 2 Collagen: Type 2 Collagen consists of softer fibers. It is commonly found in elastic cartilage which cushions joints. It is responsible for the maintenance and health of the cartilage structure.
Type 3 Collagen: This type of collagen is especially preferred by children and athletes of developmental age. It gives elasticity to veins and strength to muscles while supporting muscle building.
Type 4-5 Collagen: It is a type of collagen responsible for skin health. It is located in the deep layers of the skin and is responsible for fluid filtration.
With birth, human is born with a high rate of collagen in his body. As we age, our bodies begin to produce less and lower quality collagen. Accordingly, skin health starts to be affected in the first place. The loss of vitality of the skin and reduced flexibility is related to the decrease of the amount of collagen in our body. So what does this mean? This means that as we age, we need to take more collagen.
Collagen Deficiency and Collagen Synthesis
Collagen, which is associated with many important health benefits in terms of general health, is a priviliged molecule for the skin. In addition, it is extremely effective in cartilage structure.
The human body can actually produce collagen on its own. Our bodies produce collagen by making use of the amino acids we gain from protein foods. So what should we do to promote our body's collagen production?
Collagen production of the human body decreases with aging. From the age of 30, collagen synthesis decreases by approximately 1% to 2% each year. This rate is higher especially for those over the age of 40. By the age of 40, approximately 10% to 20% of the amount of collagen in our body is lost. In this case, some measures must be taken to eliminate collagen deficiency.
It may be possible to stimulate collagen synthesis with proper nutrition. An inadequate diet for amino acids negatively affects collagen synthesis. In this case, you may encounter some negative results. Collagen deficiency can negatively affect skin health. It can also prevent wrinkles and sagging skin.
However, articular cartilage and bones are weakened. As a result, rheumatic disorders and muscle / bone loss may occur.
Other Causes of Collagen Deficiency
However, factors such as pollution, free radicals, consumption of sugar and fined carbs, smoking, alcohol and harmful sunrays can also cause collagen deficiency.
Collagen and Skin
Of course, it is not possible to stop aging completely. But there must be a way to slow it down and age more gracefully. In this respect, there is a close relationship between collagen and skin.
Think of your skin like a tightly woven wall. We can describe the collagen as the glue that keeps this wall standing. In this case, you can estimate what it means to reduce the amount of collagen in our body.
Men and women over 30 are aware of the anti-aging effects of collagen and are doing more research. The decrease in the amount of collagen directly affects the structure and health of the skin. It can cause negative consequences such as sagging skin, wrinkles and hair loss.
Collagen is a very popular substance in the field of anti aging due to its effects. It provides regeneration and restructuring of the skin. So, what are the anti-aging effects of collagen?
Collagen and Anti-Aging
Skin Recovery and Firming
Collagen plays an important role in strengthing skin and supports firmer and younger skin structure.
When the production of collagen increases, the signs of premature aging decrease accordingly. In this way, the sagging skin structure is recovered and tightened.
A Better Quality Circulatory System
Collagen is effective not only in the upper layer of the skin, but also in the internal tissues. A better quality circulation system is formed by supporting the vascular flexibility and structure.
A Strong Support Against Hair Loss
One of the signs of aging is hair loss. Collagen, which stimulates and thickens hair follicles, is also a support that you can apply for stronger and healthy hair.
Decrease in Cellulite
Collagen helps to tighten the skin structure by supporting it from inside and outside. On the tightened skin, the adipose tissue that settles formlessly is recovered. Thus, the appearance of cellulite is reduced.
How to Boost Natural Collagen Production?
In general, collagen boosting nutrition can be achieved by consuming more animal foods.
Bone broth obtained by boiling the bones of other animals, especially chicken broth, is the food rich in collagen.
If you like to consume meat, choose to cook chicken and red meat with its bones. Besides, fish parts are also an important source of collagen. For this, you can choose the fish in the oven.
Vegetables also support collagen production. Orange colored vegetables such as carrots and pumpkins and red colored vegetables such as beets and tomatoes are also collagen rich foods. Among fruits, pineapple is effective both in maintaining the amount of collagen in the body and preventing inflammation thanks to its bromelain content.
In addition, egg white, Omega-3 rich foods and citrus fruits are foods that naturally increase collagen production.
Natural Collagen Production or Collagen Supplement?
Collagen supplements are very popular recently. Especially its varieties containing drinkable collagen peptides are among the most popular anti-aging products.
It is said that when the quality collagen supplements are used consciously, it activates the skin's natural collagen fibroblasts. But it is worth reminding once again that what is decisive is the quality and duration of the collagen supplement.
Now you may be wondering: If our body produces collagen itself, is there any benefit in taking a collagen supplement? A well-looking and youthful look is not only about what you put on your skin; we believe it is related to how you look at it from inside to outside.
According to some experts, when you take a collagen supplement, it is simply digested and absorbed as an amino acid. The opposite view is that taking collagen supplements is no different than consuming protein-rich foods!
We know that everything about collagen supplements of different types and forms is not yet known. Because no detailed research has been done about them. Lack of research also makes it difficult to predict possible side effects of collagen supplements.
So What To Do?
You can buy collagen supplements. However, it is cheaper and easier for your body to naturally provide collagen synthesis. If you are already eating healthy, you can also avoid many beauty and health problems that you may face. Some of the foods that support the body's naturally collagen synthesis are: Blueberry, Garlic, Egg, Vitamin C and Royal Jelly products.
Royal Jelly and Collagen
Royal jelly is a very valuable bee product with high protein value (average 18%) that bees produce to feed their offspring. It is also the main food source of queen bees and larvae.
Royalactin and 10-HDA components, which are found only in royal jelly, are responsible for the biological activity of royal jelly. Thanks to these compounds, royal jelly has effects that increase the body's natural collagen synthesis.
In a study on animals, it was understood that there was an increase in collagen production of mice fed royal jelly. However, it was understood that collagen can also be effective in skin repair.
Apitherapy, which is called treatment with the rapidly developing bee products in the world in recent years, means the use of honey, propolis, royal jelly and pollen for health and treatment purposes. Royal jelly is a valuable and beneficial food like all other products obtained from the hive. It is recommended to be used from childhood to old age. Do not forget to take an allergy test before you start using it.