"Collagen, which has come to the fore in skin rejuvenation in recent years, is actually important for the whole body," said Nutrition-Diet and Phytotherapy Specialist Buket Ertaş Sefer; She gave formulas to naturally increase this protein, which decreases with age and told:

What is Collagen?

Experts point out that collagen, which we have heard about frequently in recent years, is an important protein not only for skin health, but also for the health of the whole body, from bones to veins, contrary to popular belief.

What are the Benefits of Collagen?

Stating that collagen constitutes one third of the proteins in the body and three quarters of the proteins in the skin, Nutrition-Diet and Phytotherapy Specialist Buket Ertaş Sefer said, "Collagen, which is naturally found in the skin, nails, hair, cartilage and muscle tissues in the body, is the key to healthy joints and elastic skin.

"It also has functions such as helping blood clot, replacing dead skin cells, contributing to the growth of new cells, and creating a layer to protect organs," she said and explained the ways to increase this protein in the body as follows:

Does Collagen Supplement Work?

Today, collagen supplements are effective in a wide range of areas. Although some experts claim that it definitely works, some experts argue that it is not effective. However, they agree that using it under the supervision of a healthcare professional will not cause any harm. Therefore, the main goal should be to fully meet the protein and amino acid needs and to obtain the necessary nutrients (such as vitamins and minerals) at a young age. In older ages, in addition to consuming sufficient protein, it is recommended to use supplements with the advice of a doctor and from reliable companies, if necessary, under the supervision of a specialist.

What are the foods containing collagen?

Bone Broth:

This drink, created by boiling bone broth under suitable conditions for certain hours, contains a significant amount of collagen. But the health and bone quality of the animal is very important. While water obtained from the bones of animals that have not been exposed to unnecessary drugs in the natural environment may be beneficial, in the opposite case, it may even cause harm. For this reason, it is necessary to obtain meat and bones from reliable sources.

Fish:

Regarding research shows that fish skin contains high amounts of collagen. Some researchers have even found that the collagen found in fish is highly absorbed. While there is a high amount of collagen in the head, scales and skin of the fish, it is said to be less in its meat, so the benefit rates of the parts we consume vary within themselves.

Chicken:

The connective tissues of chicken, which we know has high collagen content, are very strong. This is where rich content comes from. We know that chicken cartilage, in particular, contributes to improving the symptoms of arthritis patients. However, as with all foods, it is very important that it is from a reliable source, healthy animal meat and bones. Unfortunately, tricks to speed up production are quite common, especially in our country where consumption is high. Therefore, it would be a dream to expect support for collagen production from these meats, which we cannot expect to be healthy when we eat, on the contrary, we are harmed. It is beneficial to choose organic, good agricultural products whenever possible.

Egg:

Although eggs do not contain high amounts of collagen like other animal sources, they are rich in important amino acids such as proline, which is the precursor of collagen production. It is beneficial to include it in the diet.

Citrus fruits:

Although they do not contain collagen, they are rich in vitamin C, which is the precursor of collagen production. Fruits and vegetables rich in vitamin C, such as orange, grapefruit and lemon, should definitely be included in the diet.

Garlic:

Especially thanks to its sulfur content, it ensures the protection of collagen in the body. Even if we cannot consume it in high amounts, we can contribute to the synergistic effect by doubling our usage amount.

Green Leafy Vegetables:

Some studies show that foods containing chlorophyll support collagen production. Therefore, it is important to include green vegetables such as lettuce, spinach and chard in the diet.

Legume:

Legumes, which contain various amino acids, are an important source of vegetable protein. Additionally, they support collagen production because they are rich in copper.

What are the Types of Collagen?

The body contains different types of collagen. We can basically divide these into 5 main groups; Type 1 collagen: gives strength to skin, bones and tendons. Type 2 collagen :contributes flexible cartilage to joints. Type 3 collagen :supports more vascular and internal organ structures. Type 4 collagen: participates in the structure of the skin layers. Type 5 collagen : plays an active role in the cornea, skin and hair.

What are the reasons that reduce collagen?

The body produces its own collagen, but its production capacity decreases with advancing age. In addition to age, factors such as poor nutrition, excessive sun exposure, stress, smoking and insomnia can also cause collagen production to decrease. While eating a healthy and varied diet, exercising, and sleeping well support collagen production; It should not be forgotten that factors such as refined sugar consumption and alcohol use also cause collagen to break down.

How to Increase Collagen?

Increasing the consumption of foods that contribute to production, especially from older ages when collagen production decreases, provides support. In this way, we can have a more moist and elastic skin. Joint pain and arthritis symptoms can be relieved, the healing of wounds on the skin is accelerated, it joins the artery structure and supports heart health and the increase in muscle mass with exercise. However, it should not be forgotten that no supplement or food is a miracle, in fact, they are all supports.

What to Do for Collagen Production

First of all, from the age when collagen production begins to decrease, it is necessary to pay attention to the intake of amino acids such as proline, lysine and glycine, which play main roles in the body's collagen production. Especially at young ages, supplementing protein and amino acid support through foods is more recommended for health. Although the amount of collagen per unit may seem low in some foods, we know that it creates a synergistic effect on absorption with other important substances such as vitamins and minerals contained in its components.

This content was prepared by Yeditepe University Hospitals Medical Editorial Board.

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