Why Is Collagen Important For A Healthy Diet?
Collagen is the most filling protein compared to other protein types (meat, chicken, fish, soy, whey, casein). Thanks to the special amino acids in collagen, it directly affects skin beauty, joint, bone, tendon, nail and hair health.
Collagen forms the protein in the connective tissues of our body and its main task is to hold our body together. The fact that it is derived from the Greek word "kolla" meaning glue, is because collagen acts as a kind of glue.
Collagen is the basic structural protein of different connective tissues found in animals. Collagen, which is mostly found in fibrous tissues such as tendons and ligaments, is also abundant in the cornea, cartilage, bone, blood vessels, intestine and intervertebral discs, and it provides structure, flexibility and strength to all tissues with collagen and preserves the shape and function of these tissues.
Collagen is a key component of the skin structure and provides the infrastructure to stimulate the production of elastin, which maintains the elasticity of the skin, and hyaluronic acid, which causes dryness in the skin in case of its deficiency, and to trap moisture.
Collagen makes up 90% of organic bone mass. As collagen levels decrease, our bones become weaker and more fragile.
1-10% of muscle tissue consists of collagen. Collagen is essential for our muscles to function strongly and properly. Studies have shown that consuming collagen peptide supplements increases muscle growth and strength in people with age-related loss of muscle mass. Tendons are strong fibrous connective tissues that connect muscle to bone. The role of the tendon during muscle contraction is to transmit force and withstand tension. Tendons contain 85% type 1 collagen and proteoglycans.
Our hair consists of 65% to 95% collagen. With age, the hair fibers weaken, become more brittle and look less shiny. When it comes to hair beauty, collagen is effective in improving mechanical strength and increasing hair shine by increasing the hair cortex.
Collagen is effective in strengthening weak and brittle nails by supporting the production of keratin.
When the intestinal wall is damaged, our body starts to produce new smooth muscle cells to repair the intestinal wall. The clinical study has proven that collagen production is at its highest when producing smooth muscle cells. That is, collagen repairs the intestinal wall by filling the gaps of tight ligaments. Thus, a healthy digestive and immune system is formed.
Collagen protein occupies volume in the stomach by holding water and expanding. Thus, the feeling of hunger does not occur. When pure collagen supplement with a low glycemic index is taken, it will not trigger the release of insulin hormone too much, and fat burning will occur quickly with the circulation of leptin hormone in our body.
At the same time, it is essential for a healthy life and a healthy diet to ensure that we take the necessary nutrients to our body with the high and wide variety of amino acid values of the collagen protein taken in high grams.
Collagen supplements are available as tablets, capsules, powder, liquid and even chewing gum. When collagen is taken as a supplement from the outside, it first breaks down into amino acids, which are the building blocks of the digestive system, and mixes with the blood as amino acids. In order to overcome this problem, supplements containing hydrolyzed collagen, which is a slightly more fragmented form of collagen, have been developed. Hydrolyzed, peptide collagens and liquid forms are ideal to increase bioavailability. The amount of collagen used also affects the result. The collagen content of the supplement should preferably be 10g or at least 5g. In terms of supporting the synthesis of collagen, the fact that the supplement contains copper, zinc and vitamin C can increase its effectiveness. Choosing low molecular weight collagens would be the right choice in order to absorb more collagen supplements and to ensure high biological availability.