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Firmer skin with fewer wrinkles, prevention of osteoporosis, healthier joints, nails and stronger hair. These are some of the benefits of collagen, a protein naturally produced by our body, but which can also be consumed as supplements. We discussed with Lillian Barros nutritionist and responsible for the blog of Santa Melancia to find out what collagen is, what is the right time to use it and how start supplementation
Collagen is a protein found in almost every organ in the body. It is the essential element in the constitution of skin, bones, tendons and teeth. The main function of this protein is to give durability and elasticity to tissues.
Like any protein, collagen is composed of amino acids. Every time we eat protein-rich foods such as red meat, eggs, chicken and fish, our body absorbs and breaks down proteins into several amino acids, which are then used as puzzle pieces. Then, the body rebuilds the proteins necessary for the proper functioning of the body from the amino acids absorbed by the food. In the case of collagen, these amino acids are lysine, glycine, proline and hydroxyproline.
When and how to start taking supplements?
Lillian Barros points out that "From the age of 30, endogenous production of collagen has decreased, which has become more pronounced over the years". It is at this point that " the supplementation begins to seem to make sense and that it coincides with the appearance of the first wrinkles," says the nutritionist.
The most indicated supplementation, according to Lillian Barros, is the ingestion of hydrolysed collagen (liquid, capsule or powder). But to ensure that after the absorption of amino acids, the body produces collagen and not another protein, its consumption must be badociated with other elements such as vitamins: C, E, pyridoxine , beta-carotene, pantothenic acid and biotin and minerals. : manganese, selenium, chromium, copper, zinc and silicon. " It is only then that a better action is possible from supplementation.Some supplements already present this combination at interesting dosages, otherwise it is important to complete r. "
The nutritionist recalls that each person has a different need in addition, which must be evaluated on a case by case basis. But he recommends that " the best form of supplementation is to use 10 g of hydrolysed collagen powder, dissolved in water at the end of the day, at rest or after workout." "It is also important to note the presence of vitamins and minerals necessary for the absorption and production of collagen by the body.This is the importance of a balanced exercise, colorful and badociated with the practice of physical exercises
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