What is collagen and how good is it?

Collagen is provided to the body through the use of collagen-rich foods or dietary supplements. However, no matter how supplemented, collagen brings certain effects and has very few side effects.

1. What is collagen?

Collagen contains about 1/3 of the amount of protein, considered the most protein-containing compound in the body. It is responsible for the building blocks of bones, skin, muscles, tendons and ligaments. Other sets such as blood vessels, corneas, and teeth also have collagen.
You can think of collagen as a kind of glue, holding all the tissues together. In Greek, collagen is called kólla, which means glue.

2. What types of collagen are there?

The composition of collagen has at least 16 types, of which 4 main types are types I, II, III and IV, including:
Type I: Type I accounts for 90% of collagen in the body and is made up of collagen. dense fiber. It contributes to the structure of skin, bones, tendons, fibrous cartilage, connective tissue and teeth. Type II: Type II is made up of looser fibers and is found in the elastic cartilage that cushions joints. Type III: Type III supports the structure of muscles, organs, and arteries. Type IV: Type IV aids in purification and is found in the layers of the skin. As we age, less collagen is produced and its quality decreases. In particular, the signs that make it easy to recognize are less firm and wrinkled skin, cartilage also weakens over time.

3. Supplementing collagen through functional foods

3.1 How to supplement collagen

Collagen peptide powder is easily supplemented when combined with foods. Non-gel peptide form, should be mixed into smoothies, soups or baked goods, this should not affect how well absorbed. You can also use gelatin to make jello or gummies. In addition, collagen produced from fish skin is also a source of high-quality collagen.

3.2 What are the effects of taking collagen?

Collagen benefits are scientifically proven through:
Muscle mass: There was a 2019 study that showed a combination of collagen peptide supplements and strength training increased muscle mass more than a placebo . Arthritis: A 2017 rat study found that collagen supplementation helped osteoarthritis in mice recover faster. Skin elasticity: In a 2019 study, women taking collagen supplements showed improvements in skin appearance and elasticity. Collagen is also used in topical treatments to improve skin quality by minimizing fine lines and wrinkles Another study also found collagen supplements to be effective in treating fistula syndrome. intestinal leak.

3.3 Is drinking collagen good?

So far, collagen supplements are considered to be relatively safe. Some of the side effects that have been reported involve an unpleasant taste, bloating, and heartburn. In addition, you may also be allergic to the ingredients in collagen supplements.

4. Natural collagen supplement through foods

4.1 Collagen supplements

Collagen is stored as procollagen precursor. It is made by combining 2 amino acids, glycine and proline, under the influence of vitamin C. Therefore, if you wonder what to eat to increase collagen, the following foods are a suggestion:
Vitamin C: Found in many citrus fruits, bell peppers and strawberries. Proline: Large amounts of proline are found in egg whites, wheat germ, dairy products, cabbage, asparagus, and mushrooms. Glycine: Found in pig skin, chicken skin, bone broth and some protein foods. Copper: Rich in organ meats, sesame seeds, cocoa powder, cashews and lentils. In addition, the body also needs to be supplemented with foods containing high-quality protein such as meat, poultry, seafood, dairy, legumes and tofu.

Nước cam vitamin thuốc bổ — Cam quýt chứa nhiều vitamin C bổ sung collagen

4.2 Foods that destroy collagen

Foods derived from the following nutrients are known to destroy collagen:
Sugars and refined carbs: They limit collagen's ability to repair itself, so intake should be minimized. Too much sun: Exposure to sunlight should be limited as UV rays can reduce collagen production. Smoking: Smoking reduces collagen production, and at the same time, it also reduces wound healing and leads to the formation of wrinkles. In addition, some autoimmune diseases such as lupus can also cause collagen destruction.

Ánh nắng mặt trời làm giảm khả năng sản xuất collagen.

5. Other uses of collagen

In addition to the above effects, collagen is also applied in many areas of life, typically:
In life, collagen is used to create strings for musical instruments In food, collagen is heated To make gelatin, use sausage casings. In medicine, collagen is used as a skin tightening agent in plastic surgery, replacing lost skin in severe burns. Collagen is a nutrient that works to build many important organs in the body. You can supplement collagen in many different ways with few side effects.
References: webmd.com, healthline.com

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Bài viết này được viết cho người đọc tại Sài Gòn, Hà Nội, Hồ Chí Minh, Phú Quốc, Nha Trang, Hạ Long, Hải Phòng, Đà Nẵng.