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Tuesday, January 5, 2021

8 Benefits of Collagen That You Need to Know

8 Benefits of Collagen That You Need to Know




Do you know what is collagen? What are the health benefits of collagen? Really, it promotes skin health? Does it have any side effects?

Benefits of Collagen
Health Benefits of Collagen

Ok! Cool.

If you know all of these, it is good. But, if you don’t know, then Healthcopia will help you.

Today we will discuss collagen benefits to our health.

Collagen is the most abundant protein in mammals. Almost one-third of the total protein in the human body is collagen. Our bodies can produce collagen naturally.

This protein content present in skin, bones, muscles, cartilage, ligaments, blood and almost all the organs in humans. It is responsible for various biological activities.

The most common benefit of collagen is providing structural support to the skin, bones and connective tissues.

The good part about this protein is that our body produces it naturally. But the bad part is that with age, the production of this vital protein slows down. Collagen deficiency creates several adverse effects, reduced skin elasticity to bone loss.

Once you start losing collagen that's when the symptoms start to show you might gain wrinkles, you might find your skin starts to sag and in extreme situations, you might even experience joint pain.

So, you need to add collagen to your life. Here is the importance of collagen-rich foods and supplements.



Health Benefits of Collagen Protein


There are so many things that collagen does like promotes skin elasticity, altogether your bones and muscles, protect your organs, provide structure to joints and tendons and much more.

So, today we are going to talk all about some of the best benefits of collagen for why we should be getting more of this stuff.


i. May Reverse Skin Aging

The most popular benefit of collagen is providing structural supports to the skin and maintains skin elasticity. It is a major bio-ingredient of the skin.

When we getting older, our vibrant and beautiful skin becomes sagging, sunk and littered with wrinkles. However, it is possible to maintain the skin elasticity and glow for some more time.

We are not talking about makeup, foundation, chemical cosmetics. There is something in real life that could help naturally, it is collagen.

The skin-altering benefit of collagen is well-documented. Some studies showed that collagen peptide helps to slow the skin aging and reduces wrinkles and dryness.

Benefits of Collagen
Collagen reverses aging

In another study by the dermatology department at the University of Heal, over 46 of 69 women, ages 35 to 55 years old to take a collagen hydrolysate supplement. the rest of the group took a placebo.

The woman who took the collagen showed an improvement in their skin elasticity within four weeks. The collagen protein adds elasticity to the skin, making it look more youthful, healthy, vibrant and most importantly beautiful.

On the other hand, women who consumed 2.5-5 gm of collagen-containing supplements for 8 weeks, experienced significantly increased skin elasticity and less dryness.

Additionally, collagen supplements promote the production of structural proteins, fibrillin and elastin, which supports skin health. 

If aging lowers your skin health, reduces the glow, removes youthfulness, then it is time to consider adding more collagen into your life.

Know more: Banana Face Mask For Beautiful Skin


 ii. May Ease Joint Pain

Another important benefit of collagen is reducing joint pain.

Maybe you are experiencing joint pain and it is becoming pretty annoying if not unbearable.

Don't get tensed, collagen might be your answer to your woes. Introduce more collagen in your life and the pain should ease.

Collagen helps to maintain the proper structure of your joints and tendons. After a while, the production of collagen slows and your joints and tendons break down and start to hurt.

On the other hand, it maintains the integrity of the cartilage, which acts as a shock absorber of the joint.

Benefits of Collagen
Collagen reduces joint pain

According to a study over 73 athletes, who consumed 10 gm of collagen every day for 24 weeks, experienced a massive decrease in joint pain as compared to those who don’t.

Another study concluded in adults, those who took 2 gm of collagen per day for 70 days, a significant reduction in their joint pain and better physical activity.

Some studies suggest that the benefits of collagen supplements truly effective on osteoarthritis pain also.

In 2009, in a study conducted by the University of Houston College of Pharmacy, participants consumed type-II collagen supplements (made from chicken necks) for 90 days and the results showed that osteoarthritis symptoms decreased by 40%.

An older study was done in 1993 by the Department of Medicine at Beth Israel Hospital, found that participants with severe rheumatoid arthritis saw a reduction in the number of swollen and tender joints. Out of 60, four participants also experienced complete remission.

The experts suggested the recommended daily dose of collagen supplements for pain relief is 8-10 gm.


iii. May Prevent Bone Loss

Among the various health benefits of collagen, maintaining bone density by preventing bone loss is one of them.

Our bone mostly made of collagen protein. The deterioration of the collagen level with age badly affects bone density and may lead to osteoporosis, which promotes the risk of bone fracture.

According to the study, collagen supplements inhibit the breakdown of bone and reduce the risk of osteoporosis.

Women who consumed 5 gm of collagen supplements combined with calcium every day for 12 months, significantly reduced the breakdown of bone with 7% increased bone mineral density (BMD).

However, the result of collagen supplementation on bone loss is promising, but more human studies are needed.


iv. Can Boost Muscle Mass

Almost 5-10% of muscle tissues are made by collagen protein. This protein plays a vital role in proper muscle functioning.

The collagen is too important to gaining muscle mass. The glycine amino acid of collagen protein involved in the synthesis of creatine, which increases muscle mass and athletic performance.

Benefits of Collagen
Collagen increases muscle mass

So, if you have been looking to get better performance during your workouts, collagen can help you out in so many different ways.

The benefits of collagen in muscle mass development also situated by various studies. 

In 2015, a study was done by the Institute for sports and sports science at The University of Freiburg looked at a collagen supplement in 53 older males with sarcopenia*.

After 12 weeks, those who took supplements along with resistance training increase in muscle strength.

Increased muscle mass inversely proportional to weight loss. So, the collagen protein indirectly promotes fat burn and reduces obesity.


*Sarcopenia is a condition of loss of muscle mass with age.


v. Promotes Heart Health

An important benefit of collagen is improving cardiac health.

The experts believe that taking collagen supplements can reduce the risk of heart diseases.

This protein provides the structural supports of arteries, these blood vessels carry blood from the heart to the body. Loss of collagen leads to weakening arteries, which further leads to cardiovascular issues.

Benefits of Collagen
Collagen & Healthy Heart

On the other hand, a low collagen level can promote atherosclerosis, heart attack and stroke.

According to a study over 30 healthy individuals, who consumed 15-16 gm of collagen every day for 6 months, experienced a massive reduction in arterial stiffness as compared to those who don’t.

Additionally, another benefit of collagen is increasing good cholesterol (HDL) levels, which is an important factor in heart health.


vi. For Hair Growth

The benefits of collagen are also very popular in the beauty world. This protein supplement widely used as a key ingredient in many cosmetics.

It exerts significant benefits in hair growth to maintaining hair health. It promotes strong hair.

Hair made-up of keratin protein. All the amino acids which are essential for keratin production, present in collagen. Proline amino acid is the main component of keratin that significantly present in collagen.

Benefits of Collagen
Collagen promotes hair growth

On the other hand, collagen acts as an antioxidant, scavenges free radicals and prevents hair damage from free radical cell damage.

Our dermis layer made of collagen. The hair follicles are rooted in this layer. Collagen maintains the elasticity and strengthens the dermis. So, providing a healthy dermis, collagen prevents hair loss and hair thinning.

Another remarkable benefit of collagen is, it delays hair greying.

You can easily add this vital protein to your daily routine and get healthy, strong, black and thick hair.    


vii. May Improve Digestion

Do you have an issue with your stomach? If you have any digestive problems, collagen can be your solution.

Generally, protein and its metabolism are very active in the stomach's connective tissue. The benefit of collagen is providing supports to the protective lining of your digestive tract and strengthens it.

Benefits of Collagen
Collagen improves digestion

When you start to lose collagen level and production with age or other reasons, the lining of the digestive tract starts to weaken and arises various problems.

These broken connections of the digestive tract can lead to leaky gut syndrome, an affliction that causes particles to pass from the intestines into the bloodstream.

More collagen consumption means better connections in the lining of the digestive tract, which means fewer particles in the bloodstream, which means less inflammation than usual.

In 2013, a study concluded that 170 individuals suffering from inflammatory bowel syndrome (IBS) have lower levels of serum collagen.


 viii. May Reduce Cellulite

For reducing cellulite, collagen protein plays an important role. Before going to the detail, we need to discuss what is cellulite!

According to medical experts, when the connective tissue of skin pushed upward by the fat layer, creates a lumpy appearance or dimple on the skin, which is known as cellulite.

So, if you have ever wondered why your face looks older, wrinkled and lumpy, that's probably because of cellulite.

It is completely natural to gain cellulite as you grow older. It is incredibly common, an estimated 80-90% of women have cellulite.

Here is the benefit of collagen. This protein can help you with that as well.

Collagen makes our skin look vibrant and beautiful; this process might help improve if not eliminate the appearance of even the most stubborn of cellulite.

According to a study of the Collagen Research Institute over 105 women, ages 24-50,  consumed collagen peptides supplements for 6 months and the result is a clear improvement in skin texture and waviness.

So, if you are really trying to get rid of all that stubbornness heck cellulite, collagen might be the answer.


Side Effects of Collagen


The health benefits of collagen are not the only thing, it has some side effects also.

According to experts, collagen-rich foods are healthy without any doubt, supplements are also safe. However, they made some food allergies, rashes.

Benefits of Collagen
Side effects of collagen

On the other hand, collagen supplements have digestive side effects, such as indigestion, heartburn, diarrhea etc.

Additionally, the taste of collagen supplements is reported as lingering bad.

At last, there are not so many known side effects of collagen supplementation.



Now, The Conclusion


We already mentioned the several benefits of collagen. A lot of factors might affect natural collagen production in the body, such as smoking, sun exposure and an unhealthy diet etc.

All these take part in slowing down your body's production of collagen.

There are a couple of things you should keep in mind before you start adding collagen to your daily diet.

For starters, expert reports that research appears to support collagen supplements for older people and people with conditions like arthritis. But in the case of healthy individuals with a balanced diet, collagen may not be beneficial.

On the other hand, some people believe that supplementation of this protein may boost metabolism and promote weight loss. However, there has no proper evidence to support these claims.

Some people also believe that collagen may improve mood and reduce anxiety. But need more study to prove these claims also.

So, if you are already in pretty good shape and relatively young, then maybe this protein is not for you.

Sometimes having too much of a good thing can be dangerous. So, to access the benefits of collagen, don’t consume too much protein unless your body needs it.

Finally, take collagen supplements only when you are doing some heavy work, such as intense exercise.


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Sunday, January 3, 2021

Importance of Healthy Fats in Our Daily Diet

Importance of Healthy Fats in Our Daily Diet




Do you know the importance of healthy fat which is present in our daily diet? Is it a friend or foe of us? What is the importance of dietary fat? What are good cholesterol (HDL) and bad cholesterol (LDL)?

Importance of Healthy Fat
Importance of Healthy Fat

Ok! Today discuss all of them and many more.

Fat is an important biomolecule for living organisms. It takes part in structural as well as functional mechanisms in the body.

Most of the part of our brain is also made up of this.

Scientifically, body fat means the adipose tissues present in our body with several biological functions.

This macronutrient is a significant source of energy. One gram of fat provides 9 kcal, which is higher than protein, and carbs.

The nutritive benefits of healthy fat are quite important.

It facilitates the absorption of fat-soluble nutrients, such as vitamin A, D, E, and K as well as carotenoids.

Although, fat is a potent source of essential fatty acids, which our body cannot make itself. So, it is an essential part of our daily diet.

When we talk about dietary fat, it means the fat content that we intake from several types of foods. It may be our friend or foe.

Depending on the amounts and the activity, fat can be healthy or harmful to us. Unhealthy fat can cause serious health issues.

Generally, healthy fat may be unsaturated and provides several heart-friendly benefits. It is known as good fat.

Whether saturated fat is healthy or not, it has many conflicts.

According to health experts, saturated fat is healthy in a certain amount but harmful due to excess consumption.

On the other hand, trans fat is always harmful. It increases heart diseases, obesity and other health issues and is known as bad fat.

know more topic: Health Benefits Of Berries


Fat Vs Cholesterol


Cholesterol is another form of lipid, waxy. Our body needs cholesterol to build cells, and produce hormones.

It is not inherently bad, but too much cholesterol in the body and dirt induces various health problems.

Dietary fat and cholesterol, are essential for our health, but maintaining a balance between them is too important.

Maintaining proper biological functions, blood cholesterol makes special transport substances known as a lipoprotein.

Lipoproteins are two types, low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

The higher LDL levels in the blood lead to plaque deposition in the blood vessels and promote atherosclerosis, heart attack, stroke etc.

This is why LDL is regarded as bad cholesterol.

On the other hand, HDL absorbs cholesterol from the blood and carries it back to the liver and then the liver flushes out from the body.

The higher levels of HDL reduce the chances of heart diseases. So, it is known as good cholesterol.

Fat is important to liberate energy, protect body organs, and produce important hormones (steroid hormones).

So, we need to consume more healthy fat in our daily diet instead of harmful fat.

know more topic: Top 14 Benefits Of Spinach 


Importance Of Dietary Fat


Dietary fat has a significant role in heart health, vascular system, bodyweight management, etc.

It can be 3 main types, unsaturated, saturated, and trans fat.

The unsaturated fat is further divided into 2 subcategories, polyunsaturated fatty acids, and monounsaturated fatty acids.

Let’s discuss all of these. 


1. Polyunsaturated Fatty Acids (PUFAs)

PUFAs are the most common and healthy fat with several health benefits.

Importance of Healthy Fat

The fat molecules have a double bond in their molecular structure is called unsaturated fat. If it has more than one double bond, it is called PUFA.

They are usually liquid at room temperature and regarded as “oils”.

Polyunsaturated fat can be found mostly in nuts, seeds, fatty fish, seed oils, and seafood.

The two major classes of polyunsaturated fats that provide massive health benefits are omega 3 and omega 6 fatty acids.

These omega fats are considered essential fatty acids because our bodies cannot produce them. Therefore, we have to get them from our daily diet.

Further two types of omega 3 fats are eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

DHA is found in fish such as wild salmon, mackerel, sardines and in certain algae. It is also found in smaller amounts in grass-fed beef and pasteurized eggs.

Other PUFA-rich foods are walnuts, sunflower seeds, canola oil, olive oil, chia seeds, soybeans, etc.

Another form of omega 3 fat found in plants is called α-linolenic acid (ALA). When ALA is converted to EPA and DHA, it is utilized by our cells.

The health benefits of polyunsaturated fats will surprise you.

Importance of Healthy Fat
Health Benefits of PUFAs

EPA acts as an anti-inflammatory agent, while DHA is the most important and abundant structural component of a healthy brain.

Omega 3s increase memory power as well as reduce the risk of Alzheimer’s, dementia, etc. neurodegenerative diseases.

They also promote cardiac health by reducing triglyceride levels and arterial plaque formation.

Additionally, omega 6 fatty acids control blood sugar and reduce the risk of diabetes.

According to health experts, omega 3 and omega 6, are both fatty acids that control blood pressure and protect us from various acute and chronic heart diseases.

Note: Excess amount of healthy fats (PUFA) produces free radicals by the oxidation process in the presence of oxygen. Free radicals are too much harmful. It can cause cancer and other oxidative degradation.

On the other hand, excess storage of fats (even healthy fats) in the body can cause overweight problems.

2. Monounsaturated Fatty Acids (MUFAs)

After PUFAs, monounsaturated fatty acids are vital for us.

They contain one double bond in their molecular structure, and like PUFAs, they are liquid at room temperature.

Importance of Healthy Fat

The most common MUFA is oleic acid, followed by palmitic acid, vaccenic acid, etc.

MUFAs produce the protecting coat of neurons called the myelin sheath, which boosts the speed of neurotransmission.

These fatty acids are more chemically stable than PUFAs and do not undergo oxidation.

Generally, MUFA-rich foods are extra-virgin olive oil, canola oil, avocados, and some nuts such as almonds, macadamia, cashew, etc.

Like PUFAs, monosaturated fats also provide several health benefits.

When we talk about healthy fat for weight loss, these unsaturated fatty acids exert massive results.

MUFAs in the diet at moderate to high amounts can reduce calorie intake and help to lose weight.

On the other hand, they can lower blood pressure as well as lower bad cholesterol (LDL) and triglycerides, and increase good cholesterol (HDL).

So, MUFA in the daily diet reduces the risk of various cardiac problems.

They play an important role in controlling blood sugar and reducing insulin resistance.

Additionally, anti-inflammatory MUFA in a significant amount in the daily diet can reduce breast and prostate cancer.

Importance of Healthy Fat
Health Benefits of MUFAs

3. Saturated Fat Is Healthy Or Not!

When we talk about saturated fat as a healthy option, then there are many conflicts present about it.

This fat is important for all living cells. The maximum part of the cell membrane is made of saturated fats. It provides structural support to the cell membranes.

Saturated fat is the precursor of steroidal hormones and hormone-like secretory substances.

It is the most abundant fat in human breast milk and is ideal for a neonate.

Unlike unsaturated fats, it is solid at room temperature.

The most common saturated fats present in the normal diet are stearic acid, lauric acid, myristic acid, palmitic acid, etc.

Saturated fat-rich foods are butter, cheese, ghee, coconut oil, palm oil, etc.

We already mentioned the significant roles of saturated fat in the living cells. But excess consumption can lead to various health issues.

A higher amount of saturated fat in the daily diet increases the bad cholesterol levels as well as the risk of cardiac diseases, such as atherosclerosis, heart attack, etc.

Additionally, saturated fat can promote body weight and increase the risk of type 2 diabetes.


4. Beware Of Trans Fat

Generally, trans fats are not considered healthy fats.

They are structurally unsaturated but sometimes act like saturated fat. This type of dietary fat may be natural or synthetic (or artificial).

Importance of Healthy Fat
Unhealthy Trans-fat

The common natural trans fat is conjugated linoleic acid (CLA) present in dairy products (such as full-fat milk) and meat of grass-fed animals, such as mutton, beef, etc.

Natural trans fats may be healthy for our vascular system and reduce the risk of cancer under proper metabolism.

However, the artificial trans-fat present in fast foods, frozen processed foods, and margarine is notoriously unhealthy.

Packaged snacks, pizza, doughnuts, fried chicken, and baked goods are full of trans fat.  

According to research, this artificial unhealthy fat content lowers good cholesterol (HDL) and increases bad cholesterol (LDL) comparatively, which leads to cardiac issues.

It is highly inflammatory and triggers insulin resistance as well as promotes type 2 diabetes.

Too many trans-fats in your daily diet instead of healthy fat may reduce memory power significantly and increase the risk of other neurodegenerative diseases, such as Alzheimer’s.

It is regarded as brain-damaging food, and harmful to us.



Now, The Conclusion

As we all know, fat is an important component of all living organisms. Without fat, the brain and other parts of the body cannot function properly.

So, the presence of healthy fat in the regular diet is too important to everyone.

But it must be the PUFAs and MUFAs, sometimes saturated fats may be present, but trans fats are strictly prohibited for a healthy diet.

For a healthy life and to prevent various fatal heart and other diseases, it is our responsibility to stick with those foods containing unsaturated fats.


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