Collagen
Collagen, found in our tendons, muscles, bones, our skin and even our digestive system, it is the most abundant protein in our bodies. It is necessary to give skin strength, and elasticity and it is instrumental in the process of replacing dead skin cells. Switch to our joints and tendons, and collagen becomes the glue that helps hold our body together. So what happens to our collagen supply as we age and is there anything we can do to keep collagen around longer?
Joints
One study of 147 athletes, both male and female, tested the effects of collagen. According to nutritionist Sharon Richter, RD, “Half of them took a liquid formula that contained collagen hydrolysate, and the other half took a liquid placebo. After 24 weeks, researchers found that the collagen group had less joint pain at rest, and when walking, lifting, standing, and carrying objects, compared to the control.” So how does it work? Collagen is “grease” for our joints. It is gel-like and coats our joints, ligaments and tendons, which helps us move without pain.
Skin
Collagen’s effect on skin is widely proven. Many studies have shown a link with increasing collagen intake and improved appearance. Since collagen is instrumental in maintaining skin elasticity, skin cell growth and health, adding it into your diet will pay benefits. In a double-blind, placebo-controlled study the researchers found that 2.5–5 grams of collagen hydrolysate when taken by women aged 35–55 once daily for eight weeks significantly improved skin elasticity, skin moisture, and skin roughness, all with little to no side effects. { https://www.ncbi.nlm.nih.gov/pubmed/23949208}
Digestion
As well as keeping us looking young and feeling young, collagen helps our body absorb water in the intestines. This eases digestion and prevents constipation. Diseases that affect the GI tract often improve with the addition of collagen to a diet. People suffering from inflammatory bowel disease, for example, have a reduced amount of collagen in their system. Studies have shown that adding a collagen supplement can help amino acids build the tissue that lines the colon and GI tract. Other diseases that improve with collagen supplements include leaky gut syndrome, irritable bowel syndrome, acid reflux, Crohn’s disease and ulcerative colitis.
How to Get Collagen
As we age, our production of collagen slows. That’s why we get wrinkles, sagging skin and joint pain. In order to increase collagen in our bodies, incorporate bone broth into your diet. Eggs and milk are also good sources of collagen. While you can go to your local health food store for collagen powder, the molecules are often too big for the body to effectively absorb. Just like your mama told you, a variety of vegetables is always a great idea, and can help with collagen retention. Dark leafy greens provide antioxidants that protect against the free radicals that breakdown collagen. Eat red vegetables like beets, tomatoes and red peppers which contain lycopene. Lycopene increases collagen and also protects against sun damage. Vitamin A found in orange produce like carrots and sweet potatoes are loaded with vitamin A, which restores damaged collagen. A healthy diet is one of the best ways to ensure a healthy, youthful looking, and feeling, body.
About the author
