By Venetta Kalu, LDN, CNS, ND
In recent times, collagen has developed into an extremely popular supplement. This once sweet thick liquid comprised of bovine or porcine cartilage evolved into various powdered supplements that now include peptides from fish as well as chicken, and recently algae to include vegans.
What is collagen? Collagen is the most abundant protein in the body. It is made up of a combination of amino acids, primarily, glycine, proline, hydroxyproline, and arginine. It is this specific combination of these four amino acids listed here that makes collagen a great inclusion into the health regimen.
Collagen comes in a myriad of preparations such as capsules, liquids, and powders, or as a whole food in the form of bone broth.
What is bone broth? Bone broth is a homemade pot of broth usually filled with beef, turkey, or chicken bones with preferably no meat residue left on the bones. The bones along with aromatic vegetables and herbs are simmered for about 45 – 24 hours (the longer the better) until the nutrients and glycine and proline and other amino acids, minerals, and other nutrients are freed from the cartilage, tendons, and marrow of the bones into the broth. These substances are suspended into the liquid causing it to become a congealed gelatin.
What are the benefits of consuming collagen in any form? The most common benefits of consuming collagen are the visible results of tight glowing skin, strong nails, and luxurious hair. The invisible benefits strong flexible ligaments, tendons, and flexible joints. In addition, the consumer of collagen can also enjoy tight muscles, and healthy gut lining, which will support a healthy microbiome. These benefits are attributed to the amino acids, minerals, and peptides.
Which form is best, bone broth or collagen supplements? The type of collagen consumed depends upon the person and what their body will tolerate. There are times, the body may not recognize or adequately digest and process nutrients that are manufactured into a pill or powder the same way it may utilize nutrients from whole-food sources that has been prepared with minimal manipulation in your own kitchen.
How to include collagen into the diet? There are many brands of collagen on the market and bone broth recipes online. Most of the brands differ in amounts of the peptides and proteins the manufacturer used, tastes, and price points. Most of the recipes have similar ingredients that differ slightly in method of preparation for personal preference reasons. Thus, it is worth taking the time to find a brand or recipe that you can incorporate into your lifestyle to promote your health goals. If taking a supplement, it is best to follow the instructions provided on the packaging. If you are making bone broth, then it can be added to smoothies, used as a base for soups or consumed as a hot beverage.
Whatever you decide, collagen is a wonderful super food that deserves inclusion into your diet in a form that works for you.
