Collagen is the most abundant protein found in mammals, making up for 25 to 35% of the whole-body protein content. We are all comprised of collagen. Our tendons, ligaments, joints, bones and skin, even our organs, teeth and eyes all have this essential protein in them. Our body contains different types of collagen, and it has many different, essential functions, including, giving our body its structure and strength, and also elasticity to our skin.
Many studies have concluded that increased collagen in diets has a positive therapeutic effect in osteoporosis, osteoarthritis & joint pain. Our bones and joints are reliant on collagen for their strength, structure and proper function. As we age and collagen production slows, bone density decreases, and so does the quality of the cartilage in our joints.
Collagen has been shown to increase bone mineral density. One study in particular by the Department of Nutrition, Food and Exercise Sciences, links calcium and collagen to a reduced risk of bone loss in osteopenic, postmenopausal women, decreasing the risk of osteoporosis. Another study on collagen supplementation in 131 women (average age 63 years) was "associated with a favourable shift in bone markers, indicating increased bone formation and reduced bone degradation."
Studies have shown protective effects on joint articular cartilage and the ability to possibly reduce the risk of deterioration in osteoarthritis. Other studies link collagen to decreased joint pain and decreased osteoarthritis symptoms, helping to improve the quality of life of sufferers. One study, in particular, concluded that collagen supplementation "can be considered a potential complement to current osteoarthritis therapies."
As we age, the strength and size of our muscles decrease — a condition known as sarcopenia. Performing resistance (strength) training along with consuming adequate, quality protein can help reverse sarcopenia. Research suggests that those who use collagen in their diet show a higher increase in muscle strength and endurance, compared to those who don't get enough protein. A study of 27, sarcopenic, older men who supplemented with collagen and completed resistance training (three days a week, for 12 weeks), had a more pronounced improvement of body composition, compared to those who didn't supplement. An increase in muscle mass, strength and a decrease in fat mass were seen in the collagen supplementation group.
Further to the beneficial effects of collagen in our muscles, joints and bones, collagen can also benefit our skin. Collagen is abundant in our skin, and it is what gives the elasticity and firmness to it. As our collagen production decreases with age, our skin becomes less firm, and wrinkles start to develop. While consuming collagen won't turn back the clock, it has undoubtedly been shown to aid in improving skin quality, helping you to maintain a smooth and silky complexion throughout the years. Multiple studies have shown consuming collagen, in supplementary or natural form, can decrease skin aging - improving skin elasticity, reducing wrinkles and may also help in keeping your skin hydrated.
I'm sure you want all your grandchildren to grow up as healthy and robust as they can be. Collagen has enormous benefits for growing bodies. Gelatinous cuts of meat (such as chicken drumsticks or a nice cup of traditional soup) have plenty of protein in collagen form (not to mention healthy fats and other vitamins and minerals). The nutrients help support the development of a growing child's tissues and organs and support other essential biological processes.
So, I think by now you can see how beneficial getting more collagen in your diet can be. Let's look at how you can do this. Here are some ways to get more collagen into your diet:
These are the bonier cuts of meat, not the muscle meat. Collagen-rich meat include beef cheeks, ribs, lamb necks, lamb shanks, Osso Bucco, chicken drumsticks, pork chops, pork skin, chicken feet, and oxtail.
The great thing about bone broth is that many healthy types are becoming readily available in stores. You can easily make your own bone broth or search around your local grocery store for an already made broth.
If you're not much of a cook, you can also supplement with certain products to get more in your diet.
Supplements such as Collagen Hydrolysate is another way to increase your collagen intake. By doing this, you will get the combination of important amino acids which help maintain a healthy body. The best thing about collagen hydrolysate is that it is flavourless, colourless and easily dissolves, making it easy to add into your smoothies. Glucosamine and collagen are also popular supplements for improving the condition of joints and cartilage.
Gelatin is the cooked form of collagen. It is similar to the supplement I mentioned above, only gelatin does not dissolve, making the liquid thicker. Gelatin can be used to get more collagen into your diet, by making fruit jelly, healthy fruit gummies or thickening up smoothies or curries.
Although collagen supplementation has been proven to be effective and safe, if possible, always try to introduce more collagen naturally through your food, rather than in supplement form. This way, it is more effective, and you get more of the nutrients.
https://morelifehealth.com/articles/the-benefits-of-eating-collagen-for-seniors
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