Collagen, which is among the most popular proteins of recent years, is the focus of many people who want to beautify their skin and heal their joints. Saying that the word collagen means ‘glue’ in Greek, Nutrition and Diet Expert Dyt. Aslıhan Kara said that collagen acts as a glue in the body.

Pointing out that collagen is the basic protein that constitutes the structural integrity of the body and is the most common protein in the human body, Dietician Aslıhan Kara stated that it is abundant in muscles, bones, tendons, ligaments, organs, blood vessels, skin, intestines and other connective tissues.


Our skin; Underlining that collagen is present in the structure of all our organs, including tendons, joints, nails, connective tissues, teeth, hair and bones, Dietician Aslıhan Kara noted that this important protein also helps the skin to be tighter and tense by increasing the elasticity of the skin.

Dietician Aslıhan Kara said, “When collagen levels in the body are sufficient, collagen-containing cells get a strong and young appearance”, and drew attention to the fact that the increase in the consumption of packaged foods, fries and fast food today reduces the amount of collagen entering our body.


Emphasizing that there are 28 types of collagen, Dietician Aslıhan Kara stated that the most common types of collagen are Type 1, Type 2, Type 3 and Type 4 and explained the differences between them as follows:

“Type 1 is the most common type of collagen found in the human body. It provides elasticity and tension to the skin. Type 2 protects joint health. Type 3 is effective in forming the tissue of the heart and blood vessels. Type 4 plays a role in the formation of muscles, fat and structures surrounding organs.”


Dietician Aslıhan Kara shared the following information about the beneficial effects of collagen on our body:

“Collagen provides repair and recovery in skin tissue with its anti-aging effect, prevents the formation of cellulite. It provides muscle mass, muscle repair and accelerates fat burning. It makes hair, nails and teeth healthier and stronger as a building block.”


Pointing out that some nutrients support the collagen production in the body, Dietician Aslıhan Kara listed them as follows:

“Vitamin C is the leader among the foods that support collagen production in the body. It has the potential to increase type 1 collagen synthesis and reduce oxidative stress. Arginine, proline, glycine, glutamine, zinc and copper also increase collagen synthesis. Arginine stores are found in pumpkin, watermelon seeds and peanuts. Proline is found in egg whites, dairy products, mushrooms, cabbage. Glycine is mostly found in meat, chicken, fish and legumes. “


Nutritionist Aslıhan Kara, who stated that the natural collagen in our body started to decrease after the 20s and gradually decreased by an average of 1-1.5 every year, continued as follows:

“After a certain period of time, the collagen produced by the body will begin to be insufficient. Collagen supplements can be used in safe amounts and doses under the control of an expert. At the same time, consuming too much sugar and refined carbohydrates, smoking, exposure to too much sunlight, poor quality nutrition, insufficient physical activity. It can reduce collagen in our body over time and accelerate its destruction. Easily broken hair and nails in the body, excessive wrinkles, gum bleeding, chronic fatigue, joint pain, cellulite formation are indicators of the decrease in collagen production in the body.


Saying that collagen is found in the connective tissues of animal foods such as cow, goat and chicken, Dietician Aslıhan Kara said, “Bone broth also contains a small amount of collagen. In addition, Omega-3 fatty acids found in fish scales and salmon, orange vegetables such as carrots, pumpkin, citrus fruits, “Red vegetables and fruits containing lycopene such as tomatoes, apples, strawberries, red peppers, and sulfur-containing foods such as onions and garlic also contain collagen,” he said.


Underlining that although bone broth contains collagen, this collagen from bone water is not absorbed and transported to the joints of the body, Dietician Aslıhan Kara said, “In order for collagen to be effective in tissues and organs, it must be of low molecular weight. That is, as a result of biochemical reactions, it creates the right effect as hydrolyzed collagen. Collagen provides the right effect on the body as a result of the breakdown of collagen protein obtained from animal skin and bones. When bone broth is boiled for a long time, a small amount of vitamins and minerals pass into the water. When collagen is not taken into the body through foods, it can be supported with collagen supplements.

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