Never before has there been so much talk about health care. People have looked at you again, and they seem to have understood that self-care is important in the first place.
When it comes to that, eating habits come to mind. The intake of nutritious and protein foods is extremely important for the proper functioning of our body.
That’s where collagen comes in. It is a protein present in the body, which guarantees the integrity of the tissue structure of the human body. It can be found in food or taken as a food supplement.
With the beginning of adulthood, the naturally produced collagen levels begin to decrease. When nails and hair start to break and fall out, this can be a sign of a lack of protein.
In such cases, the ideal is to seek replacement through food or supplements, always indicated by a specialist.
What about natural collagen? Let’s talk a little bit more about this very important protein and where we can find it.
- 1 What is natural collagen?
- 2 Benefits of natural collagen
- 3 Where to find natural collagen?
- 4 Homemade natural collagen: how to do it?
- 5 Factors that worsen collagen production
What is natural collagen?
Natural collagen is a protein that is present in our body and is part of the structure of the various tissues that make it up. It has the function of maintaining the firmness of the muscles, skin, nails, hair etc.
It corresponds to about 30% of the body’s total proteins and can be found in connective tissues such as bones, tendons, cartilage, veins, skin, teeth, as well as in muscles and corneas (eye structure).
The replacement of natural collagen can be through food and also powdered food supplements or capsules.
But it is worth remembering that natural collagen is a little different from hydrolyzate, which is usually more common when it comes to supplements.
Hydrolyzate (type I) is considered of low biological value because it does not contain all essential amino acids, whereas natural collagen (type II) is manufactured from a non-enzymatic process (carried out at low temperature), which guarantees the integrity of the protein.
Every time we move, collagen is helping us. It is essential for the functioning of the cartilages, which protect the bones so that they do not suffer friction when moving the body.
In addition to being an essential protein, collagen also helps to keep the skin firm and look younger. That is, he is our best friend.
Natural collagen is the most suitable to prevent damage to the joints and in the treatment of diseases such as: osteoarthritis and rheumatoid arthritis , as it helps to protect and reconstruct the cartilaginous tissue.
Benefits of natural collagen
Natural collagen is the component that is present in our cartilages. For this reason, the body itself recognizes it more easily because it is a purer form of the protein.
It is essential in the treatment of diseases such as osteoarthritis and rheumatism . Patients with these conditions have joint cartilages attacked and destroyed by the body itself, as if they were a foreign protein.
This is where natural collagen comes in, reducing inflammation caused by diseases that affect the joints and protecting structures.
Benefits for the skin
Since collagen is responsible for keeping cells together, thus guaranteeing the firmness of tissues, it is already to be imagined that many benefits are related to this property.
It is not only important for health, but also for beauty. Check out some benefits of this protein for the skin:
- Increases skin elasticity;
- Prevents the appearance of cellulite;
- Decreases the appearance of stretch marks.
Benefits for the face
The fact that collagen strengthens the cell structure means that in addition to benefiting the skin, it also acts on the muscles and that is not lacking in our face.
The result of the muscular strengthening of the face is the support in the structure as a whole, helping to keep the facial contour lines in place.
This means that the protein also acts in the deepest layers of the face. Cosmetics that have natural collagen in their formulation also help (from the outside in) to treat the skin.
This can result in:
- Prevention of wrinkles;
- Prevention of facial flaccidity (promotes more support to the muscles);
- Helps in the treatment of scars (as it helps in the repair of tissues).
Where to find natural collagen?
Natural collagen can be found in several sources, be it foods (such as meat, vegetables and oilseeds) or food supplements.
It is important to highlight that in addition to consuming sources rich in collagen it is also possible to ingest proteins that stimulate their production.
Some substances, such as vitamin C and E, copper, selenium, zinc, sulfur and silicon can enhance the production of collagen. In addition to vitamin A, it helps to restore collagen that has already suffered damage.
We will see below, what ways we can ingest collagen from different sources.
We can find collagen in foods of both animal and plant origin.
To make the best use of the nutrients present in vegetables, it is important not to cook them too much, as this way, they can lose their properties.
The most suitable is steam cooking, which maintains the concentration of nutrients in food. The water used in the preparation is also rich in protein, so try to reuse it, as in soups and broths.
Here are some foods you can include in your diet:
- Meat (beef, chicken and fish);
- Citrus fruits;
- Red fruits;
- Oilseeds (Chestnuts, nuts and almonds);
- Dark green vegetables (spinach, broccoli and kale).
Powdered collagen is a way of supplementing protein. It can be sold in pots or boxes with individual sachets. Consumption recommendations may vary depending on the manufacturer.
In general, it is recommended to dilute a measure of the powdered collagen (or 1 sachet) in a glass with water or a drink of your choice. It can appear in versions with or without flavor.
Check out some options below:
- Cartiplex – Type II non-hydrolyzed collagen in sachet;
- Inovaflex – Association of collagen and vitamin C ;
- Artrogen Duo – Composed of type II collagen, Vitamin D and C ;
- Artronite Plus Stem – Powder supplementation with type 2 non-hydrolyzed collagen ;
- Stem – Collagen with Guarana and Folic Acid .
Another way to ingest collagen is through capsules, a more practical way to consume protein.
The intake recommendation also varies depending on the manufacturer. It is good to be attentive to the instructions and recommendations of a specialist.
Here are some options:
- Colagenan – powdered gelatin capsules;
- Colflex Bio – Type II non-hydrolyzed collagen;
- Colaten – Type II Non-Hydrolyzed Collagen;
- Protein – collagen type II based on chicken cartilage and cholecalciferol;
- Condres – Type II non-hydrolyzed collagen .
You can find several options of collagen powder or capsules in the Consultations Remedies . There you compare prices and find all information about the products.
Homemade natural collagen: how to do it?
On the internet it is possible to find several recipes of homemade natural collagen, of the most varied types.
For those who have no restrictions with products of animal origin, it is possible to make collagen mints from gelatin and collagen powder.
Another very famous option on the internet is a broth made from bovine bones, fish bones, crustacean shells or chicken feet, which can be used as a base for various dishes.
For those who do not consume foods of animal origin, the broth can be made with vegetables rich in collagen, such as spinach, broccoli and cabbage. It is also possible to add ingredients that stimulate the production of protein, such as garlic and carrots, for example.
Recipe and tips for making collagen at home
Let’s see the step by step of this collagen-rich broth? Write down the recipe:
- Separate the ingredients chosen for the broth;
- Place in a deep pan with spices to taste (garlic, onion, spices, etc.);
- Add cold water to cover the ingredients and cook;
- Lower the heat when the boil starts;
- Do not let it boil for a long time, so as not to lose the nutritional properties of the ingredients;
- Remove any impurities and foams that rise to the surface of the broth during cooking. This guarantees a final liquid with more flavor and more transparency;
- Once cooked, strain all the liquid through a fine sieve;
- After cold, you can remove most of the fat that rises and solidifies;
- Then, the broth is ready to be frozen or can be used immediately, if you prefer.
- The estimated cooking (cooking) time for bases with bovine bones is 6 to 8 hours;
- For chicken carcass and pork bones, 5 hours;
- Fish and crustacean carcasses, 30 to 45 minutes;
- Vegetables only, 30 to 40 minutes.
Factors that worsen collagen production
It is not enough to just eat foods or dietary supplements that are sources of collagen. It is also necessary to prevent its loss, to assist the process of increasing protein levels in the body.
In addition to the natural loss that happens over the years, other factors may be responsible for the decrease in collagen levels in the body, such as:
- Consumption of hydrogenated fat;
- Processed foods;
- Excessive sugar consumption;
- Excessive alcohol consumption;
- Exposure to the sun without protection;
We saw the importance of collagen for our body and how it can act on the body both internally and externally.
Tell us, do you take care of the collagen levels in your glass? How do you try to replace the protein? Share your experiences with us.
And for more tips, keep following the Healthy Minute!