Collagen Is An Important Building Block For The Body
WHAT IS COLLAGEN?
Collagen is a type of protein formed by fibroblasts and other cells with a fibrous structure produced in the body and Collagen Is An Important Building Block For The Body. Its main task is to strengthen the connective tissue and protect the integrity of our body. Collagen, a structure that holds the body together, supports body tissues such as skin, bone, muscle, connective tissue, and tendon, and ensures that these issues are connected to each other. In addition, it participates in the structure of the cornea, blood vessels, intestine, intervertebral discs, and dentin in the teeth. Collagen constitutes 25% to 35% of the proteins present in the whole body. It increases the elasticity of our skin by regenerating the dead skin cells and keeps them tight. It binds joints and tendons together like an adhesive that helps the body stay together.
Collagen is especially important for skin health and an important building block for the body. However, after the age of 25, collagen production slows down in our body. After the age of 35, this slowing accelerates and starts to feel its effects more. When the amount of collagen in our skin starts to decrease, the skin begins to lose its elasticity and firmness. As a result, as our age progresses, it becomes inevitable that we will encounter sagging, wrinkles, and even joint pain in our skin.
WHAT ARE THE KIND OF COLLAGEN?
There are at least 16 known types of collagen in the human body. However, 80-90% of the total collagen in our body consists of types 1, 2, 3, 5, and 10. We can classify collagen types as follows:
Type 1 Collagen: It is the most abundant in the human body among all types of collagen. It gives tightness and elasticity to the skin, supports bones, and keeps tissues together. It is found in the tissues of the skin, tendons, vascular ligaments, organs, and bones. It even constitutes the basic organic part of the bones.
Type 2 Collagen: It takes care of our joint health by contributing to the production of cartilage in the connective tissues. It constitutes the basic collagen structure of cartilage tissue.
Type 3 Collagen: It has many functions such as forming the heart blood vessels and blood tissue, providing elasticity and firmness to the skin. It is a reticulated type of collagen tissue and is in the form of reticulated fiber components. It is usually found as well as type I collagen tissue.
Type 4 Collagen: Type 4 collagen, which forms the surfaces of our digestive and respiratory organs, plays an important role in the formation of the basal lamina surrounding muscle, fat, and organs. The basic membranes make up the layers. It is located in the secretory layers of the basal membrane, epithelium.
Type 5 Collagen: Responsible for the formation of tissue and cell surface in the placenta. It makes the surface of the developing organ provide oxygen and nutrients to the baby in the uterus during pregnancy. It also cleans waste.
Type 10 Collagen: It is involved in the formation of new bones as well as joint cartilages. It heals bone fractures and repairs synovial joints.
WHAT ARE THE BENEFITS OF COLLAGEN?
- It is very beneficial for your skin, hair, nails, and dental health.
- It reduces cellulite.
- Digestion is important for our health. (The symptoms of many stomach problems such as reflux, ulcerative colitis, Crohn’s disease can be alleviated.)
- It protects our liver health.
- It protects your heart health.
- Muscle and bone are very important for our joint health.
- It is very beneficial for our eye health.
- It is beneficial for our brain health.
- Accelerates metabolism. (Facilitates weight loss)
- Improves sleep quality.
WHAT CAUSES COLLAGEN DEFICIENCY?
- Aging (starts to decrease after the age of 25, gradually decreases after 35 years)
- Exposure to sunlight for a long time
- Increase in the amount of cortisol secreted by the body due to stress
- Wrong and inadequate eating habits
- Exposure to toxins (environmental pollution, etc.)
- chronic inflammation
- Sleep disorder and not getting enough sleep
- Increase in the number of free radicals in our body
- Desserts and foods with ready additives (sugar and refined product consumption)
- Some treatments that make it difficult to absorb vitamins and minerals in the body
WHAT ARE NUTRIENTS CONTAINING COLLAGEN?
The most important way to increase collagen production in the skin is through vitamin C. Citrus fruits are foods that support collagen production. Citrus fruits, which have antioxidant properties, increase collagen by removing free radicals from the body. Recommended daily amount of vitamin C for collagen production is 500 mg.
Foods rich in omega 3: hazelnuts, fish, flax seeds, and especially strawberries are foods that increase collagen production. Red beets, capita peppers, and tomatoes must be consumed because of their lycopene and anthocyanins content. These two substances are sensitive to collagen increase. For regular collagen production in the skin, red vegetables and fruits are among the foods that should be on your diet list.
Red fruits, which have antioxidant properties, are foods that help to produce a sufficient amount of collagen by preventing free radicals from damaging the skin. Strawberry, blueberry, blackberry, raspberry are among these foods. These foods enable the collagen existing in the skin to work more effectively.
Rich in vitamin A, carrots and pumpkin are foods containing collagen that provide excellent support to the skin. They provide a fresh and flexible skin feature by eliminating dull skin. Scientific studies have shown that this enzyme is the most effective enzyme to increase collagen since it contains a substance called “blomerin”.
Since garlic is a sulfur-containing nutrient, it is known that sulfur increases collagen by supporting the connective tissue of the skin. Garlic consumed raw, 2-3 cloves a day is an incredible collagen trigger.
Cabbage and green leafy vegetables should be consumed regularly as much as possible. If you consume these vegetables in a balanced and planned way, it will be possible to observe that your skin is revitalized due to the increase in collagen in a short time. You should especially prefer dark green leafy vegetables such as spinach and chard.
Egg white contains 2 essential amino acids that play an important role in the formation of collagen in the body. And these amino acids are the natural building blocks of collagen.
The contribution of fish, which is one of the sea products, to collagen production is due to the destruction of enzymes that damage collagen. Omega 3-containing products such as fish and flax seeds are a kind of preservative and supporter of collagen.
Collagen-containing foods include broccoli, green peppers, kiwi, prunes, rosehips, avocado, turkey meat, and head and trotter, which must be consumed for sufficient collagen.
Beef and cow meat, chicken, deer, goat, and ox meat; There is a lot of collagen, especially in the animal’s bones, skin, and offal area.
Fruits containing vitamin C, such as oranges, tangerines, grapefruits, kiwi, and pineapple
Sulfur-containing foods such as green and black olives, celery, onions, garlic
Red fruits and fruits containing lycopene such as red peppers, apples, strawberries, cherries
Omega 3 fatty acids, especially found in fish scales, salmon, and tuna
Carrots, orange vegetables such as pumpkin, tomatoes, kale, beets, spinach, and eggplant
Bone broth and trotters are literally a source of collagen.