What is Collagen, What Does It Do?
Collagen is the most abundant protein in our body. It makes up about one-third of the protein composition. They are the main building blocks of our bones, skin, muscles, tendons and connective tissues.
It means “kolla” in Greek, which means glue. It holds these tissues together and plays a role in their repair. In short, it preserves the integrity of the body.
Low collagen levels can cause the skin to lose its elasticity, harden our tendons and connective tissues, reduce our muscle mass and damage the joints.
In this article, we will answer the differences in type 1, type 2, type 3 collagen, which foods contain high amounts of collagen, and how to choose a good supplement. You can support us by sharing our articles you like! kongrex.com Collagen
In Which Foods Is Collagen Found?
In order to produce collagen, our body first needs pro-collagen, which is formed by the combination of amino acids. These amino acids are glycine and proline. Vitamin C is used in this synthesis process. So first of all:
We can say that it is important to pay attention to the intake of vitamin C. Citrus fruits, such as oranges; peppers, such as capia peppers; It is also found in broccoli, brussels sprouts, cauliflower, green dark leafy vegetables and potatoes(1).
We may want to optimize proline uptake. Dairy products, cabbage, mushrooms, asparagus, soy and especially egg white are good sources for this (2).
Glycine is high in many protein sources, chicken meat and skin, lamb meat is high in it.
It has been determined by research that drinking broth, which is the most popular method, is not a very useful method. Instead, it will be more effective to cook and consume bone-in meat long enough to make sure it doesn’t separate from the bone(3).
Fish skin has been used as a collagen peptide supplement in certain studies and it has been observed to increase levels. It would be logical not to separate the skin while eating fish, as our elders advised us, to increase the synthesis (4).
What are Collagen Types?
There are 28 different types of collagen in our body that support the structure of our body, which has been found by research.
We will talk about 5 main types. These 5 types of collagen make up the majority of its composition in our body. Nutritional supplements contain one or more of the 5 types of collagen.
Type-1 Collagen: It is the collagen that makes up the most of our body’s reserves. It consists of densely compressed fibres. It supports the structure of our tendons, connective tissues, teeth and skin. It is mostly preferred for skin and tissue health, but it also takes place in bones and joints to a certain extent.
Type-2 Collagen: It is found in elastic cartilage and fiber structure. It is the type recommended to be used for joint health. It also benefits our skin and tissues to a certain extent.
Type-3 Collagen: It supports the structure of our muscles, vessels and organs. Again, it is used in about the same task as type-1. It benefits skin and tissue health.
Type-4 Collagen: It takes part in the filtration of kidney and other organs. It supports the structure of the deep layers of the skin. It is thought to be important in wound healing.
Type-5 Collagen: It is located in the cornea of our eyes, our hair and also in the structure of certain layers of our skin.
It can be thought that each type of collagen has a different task from the other. But each type also performs other tasks to a certain extent. For example, although type-1 collagen plays a role in tooth, skin structure, skin and tissue health, it is also good for joint health. Although Type-2 is good for cartilage and joints, it is also good for skin health at a low rate. If possible, when choosing supplements, we should turn to products that contain more than one type(8).