A common ingredient found in many kitchens, gelatin, may offer a surprising array of health benefits, including improvements to gut health, relief from joint pain, and anti-aging properties. Gelatin is derived from animal collagen, a crucial material that forms the body's bones, cartilage, and skin.
This flavorless, colorless thickening agent is produced from animal connective tissues, bones, and skin. Beyond its use in jiggly desserts, gelatin is also incorporated into broths, soups, marshmallows, gummy candies, sauces, and even some medications.
Collagen and Amino Acids
Gelatin is rich in proteins and amino acids, similar to collagen. These components are the fundamental building blocks of protein and may contribute to healthier skin, joints, hair, and nails. Gelatin can potentially help maintain skin hydration by replenishing collagen, which naturally depletes with age, leading to reduced elasticity and the formation of wrinkles.
The thickening properties of gelatin may also help alleviate joint pain by increasing the density of cartilage and connective tissues. Furthermore, an amino acid present in gelatin, lysine, can enhance calcium absorption, contributing to stronger bones and potentially reducing the risk of osteoporosis.
Gut Health and Blood Sugar
Consuming gelatin may also benefit gut health by supporting the intestinal walls and reinforcing the protective mucus lining. While more human research is needed, some studies in rats have indicated positive effects on intestinal health following gelatin consumption. Specifically, the amino acid glutamic acid found in gelatin may help protect the intestinal wall from damage and prevent conditions like leaky gut, which can cause bloating, constipation, and acid reflux.
Another amino acid, glycine, has demonstrated potential in managing blood sugar levels for individuals with type 2 diabetes and reducing inflammation.
Nutritional Profile
Gelatin is a low-calorie ingredient. A tablespoon typically contains about 10 calories, 6 grams of protein, 2 grams of sugar, and no fat. The National Institutes of Health suggests a daily intake of 5 to 15 grams of gelatin supplements for up to six months as a safe dosage.