What is collagen? What are the foods containing collagen? What exactly does collagen do? How to use collagen supplements and cures? Here are the foods with the most collagen effect that slow down aging…
What is collagen?
Bone, muscle, teeth, skin, tendon ligaments, collagen in the structure of the veins is a type of protein that is most commonly found in the body, which gives strength and flexibility to body tissues. Our body makes part of its collagen production. For the remaining part, it is necessary to support it with nutrients. With the advancing age, you can support the production of collagen, whose production decreases with these nutrients. Thus, you can delay the effects of aging.
What exactly does collagen do?
Collagen supplements help increase skin moisture and elasticity. It can alleviate wrinkles.
It reduces the fat layer on the skin, helps to develop stronger nails and hair.
Collagen also increases the elasticity of joints, preventing bone melting.
Foods containing collagen: Here are the 8 most effective foods!
1- Egg
Both the yolk and the white of the egg, which is the highest quality source of protein, are a strong source of collagen production.
2- Dairy products
Curd cheese, white cheese, cow’s milk, soy milk contain components that stimulate collagen production.
3- Red fruits
Foods such as raspberries, blackberries, blueberries, cranberries, strawberries, cherries, black grapes, apples, beets, red capya peppers, tomatoes stimulate collagen production thanks to their powerful antioxidants. They reduce the effects of the sun’s harmful rays on the skin.
4- Meat, chicken and fish
The most important sources in terms of collagen; beef, chicken meat, turkey meat, offal and fish. These foods, which are the best sources of protein, increase the elasticity and firmness of the skin. Prevents skin cells from deteriorating.
5- Yellow and orange vegetables and fruits
Foods that contain vitamin C in abundance, such as peaches, mangoes, apricots, pineapple, lemons, grapefruits, oranges, melons, carrots, pumpkins, potatoes and kiwis, are important nutrients that support collagen. They make the skin look smoother.
6- Sulfur-containing foods
Vegetables and fruits with sulphur content such as garlic, celery, olive varieties, tofu, onions, leeks, cucumbers, bananas increase collagen production in the body.
7- Nuts
Hazelnuts, peanuts, walnuts are foods that must be kept in nutrition regarding collagen support.
8- Green leafy vegetables
Green leafy vegetables such as mint, sage, arugula, spinach, nettle, cabbage, mallow increase the body’s collagen production and maintain the moisture and elasticity of the skin.
Foods that contain the most collagen:
- Chicken
- Beef (for joints and bones)
- Fish meat (For skin)
Eating rich in collagen provides collagen support for skin, ligaments, hair and bones. We can briefly list them as follows:
- Bone broth
- Trotter soup
- Egg
- Green leafy vegetables
- Citrus
- Kiwi
- Garlic
- Cabbage
- Onion
How to increase collagen production in the body?
In order for the skin to look smoother and cleaner, cleansing of dead skin should be carried out. Special care products can be used for this process or you can go to the beauty center.
Vitamin C is one of the most important vitamins for collagen production. If you smoke, you should take more vitamin C so you can see the effect. In this case, the best way would be to quit smoking as soon as possible.
How to use collagen supplements correctly?
The body produces collagen naturally, but as it ages it begins to produce less and lower quality collagen.
As a result of the decrease in collagen production in the body, signs of aging such as sagging and wrinkles begin to appear on the skin. Deterioration of the integrity of the collagen network in the bones also leads to a decrease in bone strength.
As we get older, our existing collagen breaks down and our body becomes unable to produce more. As a result, we have turned to collagen supplements, which have been mentioned a lot in recent years.
Collagen types
There are 3 types of collagen in total: type 1 collagen, type 2 collagen and type 3 collagen.
Experts say we have two types of collagen on our skin. These are type 1 and type 3 collagen.
Type 1 and type 3 group collagen can be used for hair, nail and tendon support.
The structure of the cartilage has 60 percent type 2 collagen. Therefore, type 2 collagen is used in joint complaints.
What about collagen in capsule form?
Collagen in capsule form has a lower rate of hydrolyzed peptides. That’s why they’re less absorbed.
In addition, collagen supplements must have a molecular weight of less than 3,000 dalton atom mass.
How do we get collagen?
Experts say that when taking collagen supplements we should pay attention to the fact that it is at least 2.5 g, and at most 5-10 g.
Experts also say it would be beneficial to have antioxidants such as zinc, vitamin C, hyaluronic acid, collagen-enhancing substances and alpha lipolic acid and glutathione in collagen.
Use of collagen cures and age
Experts say collagen can usually be applied twice a year in 3-month-old cures in the 30-50 age group.
The over-60s say they can do collagen supplements three times a year, in three-month cures.