What are the main benefits of gelatin and why you should include it in your diet

Gelatin is a protein substance derived from collagen found in animal bones, cartilage, and skin and is essential for healthy joints and optimal connective tissue health.

Best known for its use in desserts, gelatin is also a common ingredient in broths, soups, sauces, candies, and some medicines.

It is produced by extracting collagen from animal parts, which is then ground and turned into gelatin. This translucent, tasteless substance has a jelly-like consistency. Both collagen and gelatin are similar proteins and have similar nutritional and health benefits.

In ancient times, people often ate connective tissues, tendons, and other parts of animals containing collagen, but modern diets are often deficient in collagen and gelatin.

Attractive potential health benefits, due to its high protein and amino acid content, encourage people to include gelatin in their diet.

HEALTH BENEFITS

Gelatin is great for healthy skin, joints, hair, nails and intestines. It contains essential amino acids, which are the building blocks of proteins.

Promotes skin moisturizing and elasticity

The proteins and amino acids in gelatin help the body produce more collagen, a vital element of healthy skin. As we age, the level of natural collagen in the body decreases. This leads to a loss of skin elasticity and the appearance of wrinkles. Research has shown that collagen consumption improves skin hydration and reduces the appearance of wrinkles.

Protects the intestines

The proteins contained in gelatin help to create and stabilize the protective layer of mucus in the intestines. For example, in studies on rats, gelatin protected the intestinal lining from damage, although further tests are needed to confirm this effect in humans.

Gelatin also contains glutamic acid, an amino acid that protects the intestinal wall from damage and prevents increased intestinal permeability.

Lowers blood sugar levels

The amino acid glycine, which is found in gelatin, helps control blood sugar levels in people with type 2 diabetes. In addition to lowering blood sugar levels, study participants who took glycine as a treatment had less inflammation.

Strengthens joints and bones

Studies have shown that collagen foods, including gelatin, reduce joint pain. It also strengthens joints by increasing cartilage density.

Gelatin also contains lysine, which strengthens bones. It improves the body's ability to absorb calcium, which prevents bone loss. Thanks to these effects, gelatin can be used as a means to reduce the risk of osteoporosis, or thinning of the bones. Studies have shown an increase in bone density in rats given doses of gelatin, but further research with humans is needed.

NUTRITIONAL VALUE AND FOOD SOURCES

Gelatin is an excellent source of calcium, magnesium, folate, choline, sodium, and selenium. A tablespoon (7 grams) contains 10 calories, 6 grams of protein, 2 grams of carbohydrates, 2 grams of sugar, and no fat or fiber.

As a dietary supplement, it is recommended to consume up to 10 grams per day for six months.

Gelatin can also be found in foods and dishes, including soups, broths, candies, and desserts. Some of these may contain high levels of sugar or fat, so they should be eaten in moderation. Those who take gelatin for type 2 diabetes should avoid foods that are high in sugar.

HOW TO ADD GELATIN TO YOUR DIET

Gelatin is already present in many foods, but it can be added to food at home with gelatin supplements or powders.

For example, gelatin powder can be added to soups, smoothies, drinks, and other dishes. It can also be used to thicken the consistency of sauces, mousses, and jelly desserts (to do this, first stir in cold water and then heat until almost boiling).

At home, you can make your own gelatin-rich broth for soups with pieces of meat, such as chicken or beef. Boiling the bones, cartilage and skin in water for several hours creates a stock with a high gelatin content.