WHAT IS COLLAGEN?
Collagen is a type of protein created by fibroblasts and other cells with a fibrous structure produced within the body. Its main function 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 the connection of these tissues to each other. It also participates in the structure of the cornea, blood vessels, intestine, intervertebral discs and dentin in the teeth. Collagens constitute 25% to 35% of the proteins present in the whole body. By renewing dead skin cells, it increases the elasticity of our skin and keeps it taut. As an adhesive that helps keep the body together, it connects joints and tendons.
Collagen is especially important for skin health. However, after the age of 25, collagen production slows down in our body. After the age of 35, this slowdown accelerates and its effects begin to be felt more. When the amount of collagen in our skin begins to decrease, the skin begins to lose its elasticity and firmness. As a result, as we get older, it becomes inevitable for us to encounter sagging skin, wrinkles and even joint pain.
WHAT ARE THE TYPES OF COLLAGEN?
There are at least 16 known types in the human body. There are different types of collagen. However, a large part of the total collagen in our body, 80-90%, consists of types 1, 2, 3, 5 and 10. We can classify collagen types as follows:
Type 1 Collagen: Among all collagen types, it is the most abundant in the human body. It gives tension and elasticity to the skin, supports bones and holds tissues together. It is found in the tissues of skin, tendons, vascular ligaments, organs and bones. In fact, it constitutes the basic organic part of bones.
Type 2 Collagen: It protects our joint health by contributing to the production of cartilage in connective tissues. It forms the basic collagen structure of cartilage tissue.
Type 3 Collagen: It has many functions such as forming cardiac blood vessels and blood tissue, and providing elasticity and firmness to the skin. A type of collagen tissue with a reticulated structure It is in the form of reticulated fiber components. It is usually found alongside 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 muscles, fat and organs. . Basement membranes form layers. It is found in the epithelial secretory layers of the basement membrane.
Type 5 Collagen: It is responsible for the formation of the tissue and cell surface in the placenta. It forms the surface of the developing organ to 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 cartilage. It heals bone fractures and repairs synovial joints.
WHAT ARE THE BENEFITS OF COLLAGEN?
1)It helps your skin, hair, nails and teeth health. It is very useful.
2) It reduces cellulite.
3) It is important for our digestive health. (symptoms of many stomach problems such as reflux, ulcerative colitis, Crohn's disease can be alleviated.)
4)It protects our liver health..
5)It protects your heart health..
6)Muscle, bone and joint health are very important for our health..
7)It is very beneficial for our eye health..
8)It is beneficial for our brain health..
9)It accelerates metabolism..(makes it easier to lose weight)
10) It improves sleep quality...
WHAT CAUSES COLLAGEN DEFICIENCY?
1)Aging (starts to decrease after the age of 25, Its decrease gradually accelerates after 35)
2)Exposure to sunlight for a long time
3)Increase in the amount of cortisol secreted by the body due to stress
4) Wrong and inadequate nutritional habits
5)Exposure to toxins (environmental pollution, etc.)
6)Chronic inflammation
7)Sleep irregularity and not sleeping enough
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8)Increase in the amount of free radicals in our body
9)Ready added sweets and foods (consumption of sugar and refined products)
10)Cigarettes
11)Menopause
12)Some treatments that make it difficult to absorb vitamins and minerals in the body
WHAT ARE FOODS 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 clearing free radicals from the body. The 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 among the foods that increase collagen production. Red beet, capia pepper and tomato should be consumed due to their lycopene and anthocyanin 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 in your diet.
Red fruits, which have antioxidant properties, are foods that help produce sufficient amounts of collagen by preventing free radicals from damaging the skin. Strawberries, blueberries, blackberries and raspberries are among these foods. These foods enable the collagen present in the skin to work more effectively.
Carrot and pumpkin, which are rich in vitamin A, are collagen-containing foods that provide excellent support to the skin. They eliminate dull skin and provide fresh and flexible skin. Since pineapple, which is one of the fruits, contains a substance called "blomerin", it has been determined by scientific studies that this enzyme is the most effective enzyme to increase collagen.
Since garlic is a sulfur-containing food, sulfur affects the skin. It is known to increase collagen by supporting connective tissue. Consuming 2-3 raw cloves of garlic a day is an incredible collagen trigger.
Cabbage and green leafy vegetables should be consumed as regularly as possible. If you consume these vegetables in a balanced and planned manner, you will soon observe that your skin is revitalized due to the increase in collagen. You should especially choose dark green leafy vegetables such as spinach and chard.
Egg white contains 2 essential amino acids that play an important role in collagen formation in the body. And these amino acids are the natural building blocks of collagen.
The contribution of fish, a seafood product, to collagen production is due to its destruction of enzymes that damage collagen. Products containing omega 3 such as fish and flaxseed Foods are a kind of protector and supporter of collagen.
Foods containing collagen include broccoli, green pepper, kiwi, prunes, rose hips, avocado, turkey meat and head and leg, which must be consumed for sufficient collagen.
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Beef and cow meat, chicken, deer, goat and ox meat; There is plenty of collagen, especially in the bones, skin and offal area of the animal
Fruits containing vitamin C, such as orange, tangerine, grapefruit, kiwi and pineapple
Like green and black olives, celery, onion and garlic. foods containing sulfur
Red fruits and fruits containing lycopene, such as red peppers, apples, strawberries and cherries
Omega 3 fatty acids, especially found in fish scales, salmon and tuna
Orange vegetables such as carrots, pumpkin, tomatoes, cabbage, beets, spinach and eggplant
Bone broth and leg soup are a true source of collagen.
How to make bone broth. ?
Bone broth soup contains plenty of Collagen.
Put the marrow bones you bought into a large pot. Add enough water to cover it by two fingers and boil it. If you wish, you can add onion and any spices of your choice to the water to add flavor. When the marrow starts to come out of the bone, turn off the heat and strain. If you want to use bone broth as bouillon, you can fill it into ice molds, put it in the freezer, and freeze it in small jars. >:
4 lamb trotters
1 egg
2 tablespoons of flour
1 glass of yoghurt
2 cloves of garlic
Salt
Chili pepper and oil
Preparation: Clean the legs thoroughly. Wash well before cooking. Put it in the pot and add enough water. (about 3 lt.) Boil for 2.5 hours. If the meat separates from the bone at the end of this period, it is cooked. Then strain the water into another pot. If the remaining water is not enough, you can complete it by adding water. Meanwhile, separate the meat from the bones.
Football Soup
Football Soup is the best source of collagen.
To season the soup; crush the garlic. Add yoghurt, flour, egg and salt and mix. Mix this mixture thoroughly with the soup water. Stir and place the pot on the fire again. Boil a little while stirring over medium heat and add the trotter meat that you have separated from the bones. Heat it a little more and serve with pepper oil if you wish.
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