In recent years, collagen’s medicinal properties have received significant research attention. Despite being a crucial compound, many people do not consume enough collagen. While supplements are accessible, incorporating collagen-rich or collagen-promoting food into one’s diet can aid in maintaining adequate collagen levels, reducing joint pain, and retaining smooth and supple skin.
You might be curious about how to obtain natural collagen and which foods contain collagen. We will examine some of the top foods high in collagen, which are beneficial for joint health, hair growth, and skin wellness. Additionally, we will provide tips on how to incorporate them into your diet.
Why Your Body Needs More Collagen
Collagen, a significant protein abundantly present in the body, is commonly regarded as the adhesive that binds the body’s tissues. It plays a crucial role in imparting flexibility to the skin, decelerating specific symptoms of aging and facilitating the smooth functioning of joints.
As one ages, the production of collagen gradually reduces, leading to issues such as reduced cartilage, wrinkles and joint pain. Other factors like an unhealthy diet, smoking and exposure to the sun can also have an impact on collagen synthesis.
There are many ways to enhance collagen levels, thankfully. The simplest and most efficient method is to take a collagen supplement, but incorporating various foods rich in collagen into one’s diet is another alternative for increasing levels.
Incorporating a collagen supplement or elevating the amount of collagen-rich foods in your diet may prove beneficial, according to certain studies.
- Promote gut health
- Reduce joint pain
- Decrease hair loss
- Improve skin elasticity
- Boost muscle mass
- Prevent bone loss
- Enhance heart health
Supplement containing collagen.
Certified holistic nutritionist Krista Goncalves, CHN, explains that the youthfulness and appearance of your skin can be greatly affected by your diet, and this is due to collagen.
Skin’s structure, flexibility, and elasticity are attributed to collagen protein. The body contains various types of collagen, with type 1, 2, and 3 being the primary ones. With the passage of time, the skin produces comparatively reduced amounts of collagen each year, resulting in wrinkles and reduced skin thickness that typically symbolize aging.
The reason for the surge in popularity of collagen supplements promoted in social media and sold in stores is clarified. However, is consumption of collagen in pill or powder form the most effective approach? The distinguishing factor between the two might be the level of bioavailability, which pertains to the body’s capacity to utilize a nutrient.
Best Collagen-Rich Foods
Curious about how to increase your body’s collagen levels naturally? Consuming foods that are rich in collagen and elastin, a protein present in connective tissue, can be a simple and fast way to enhance collagen production.
Apart from consuming an assortment of collagen-rich foods, you can enhance collagen synthesis by including several foods that stimulate collagen production in your diet. Therefore, which foods facilitate collagen production? The following are some of the most excellent foods that are abundant in collagen, which can be incorporated into your daily regimen.
1. Bone Broth
Bone broth is a rich collagen and amino acid source that results from boiling bones, tendons, ligaments, and skin for several days. In addition, bone broth is obtainable as a collagen food supplement in powder, bar, or capsule form, making it a convenient additive to your daily routine.
2. Spirulina
Spirulina, which is a form of algae, serves as an excellent vegetarian source of amino acids such as glycine that play a crucial role in collagen synthesis. It is readily available in dehydrated form at various health food stores and makes a fantastic complement to green smoothies, juices, or desserts.
3. Cod Fish
Similar to many other white fish varieties, cod fish contains a plethora of amino acids like glycine and proline, as well as significant amounts of essential nutrients including selenium, vitamin B6, and phosphorus. Nonetheless, it is recommended to choose Alaskan cod instead of Atlantic cod due to the latter being overfished and less sustainable.
Similar to other creatures, fish possess collagen-based bones and ligaments. A few individuals argue that marine collagen is among the simplest types to take in. Nevertheless, even though your midday tuna sandwich or evening salmon may help increase your collagen consumption, it’s important to note that the flesh of fish contains lower amounts of collagen compared to other, less appetizing portions.
According to Gabriel, the parts of fish that contain the most collagen, such as the head, scales, and eyeballs, are not typically consumed. As a matter of fact, collagen peptides have been obtained from fish skin by researchers.
4. Eggs
Thanks to their abundance of glycine and proline — two amino acids that are critical components of collagen — eggs and egg whites are among the best dietary sources of this critical protein. Whole eggs, which contain both the whites and yolks, are especially beneficial due to their rich supply of quality protein and healthy fats.
Even though eggs lack connective tissues found in various animal products, egg whites are rich in proline, an essential amino acid required for the formation of collagen.
5. Gelatin
Derived from collagen, gelatin is classified as one of the most collagen-rich foods. It can be added to stews, broths, or soups during cooking to maximize their nutritional power. Gelatin supplements, which come in powder, granule, or sheet form, are also readily available.
Tropical fruits such as mango, kiwi, pineapple, and guava complete the compilation of vitamin C-rich fruits. Moreover, guava contains a modest quantity of zinc which serves as another essential element for the production of collagen.
Chicken is a common source of collagen supplements for a reason. The connective tissue found in the poultry makes it an abundant source of dietary collagen, which can be observed when cutting up a whole chicken.
Chicken neck and cartilage have been utilized in multiple studies as a collagen source for the treatment of arthritis.
Aside from consuming a diverse range of collagen-rich foods, you can enhance collagen synthesis by integrating a number of collagen-generating foods into your daily meals. Therefore, which types of foods are beneficial for collagen production? The following are some of the most suitable foods to increase collagen levels that you can incorporate into your daily routine:
8. Leafy Green Vegetables
Spinach, kale and arugula are among the best foods that support collagen production in the body as they are abundant in vitamin C. Besides acting as an antioxidant against free radical harm, vitamin C is essential for the development of type I collagen, the most prevalent type of collagen found in the body.
It is common knowledge that incorporating leafy greens in our diet is crucial for a healthy lifestyle. Interestingly, these greens may also provide cosmetic advantages. Chlorophyll, which is responsible for the color of spinach, kale, Swiss chard, and other salad greens, has been recognized for its antioxidant effects.
Gabriel states that certain research has indicated that ingestion of chlorophyll results in an augmentation of the substance that leads to collagen formation in the skin.
9. Pumpkin Seeds
With their high nutrient density, pumpkin seeds are considered one of the top foods that promote collagen production. Additionally, a single serving of pumpkin seeds provides approximately 19 percent of the recommended daily value of zinc, a vital mineral that plays a key role in collagen synthesis, as well as cell growth, wound healing, and immune function.
10. Strawberries
Strawberries are not only a great source of vitamin C but are also ranked among the top foods that facilitate collagen formation due to the presence of ellagic acid, an antioxidant that combats collagen deterioration. Similarly, blueberries, blackberries, and raspberries are loaded with the same essential antioxidant.
While citrus fruits are often praised for their high vitamin C levels, berries also serve as a valuable source. In fact, strawberries contain a greater amount of vitamin C per ounce compared to oranges. Raspberries, blueberries, and blackberries also provide a substantial amount of this essential vitamin.
Davidson also notes that berries possess a high antioxidant content, which helps safeguard the skin against injuries.
11. Citrus Fruits
Highly nutritious citrus fruits like lemons, limes, oranges, and grapefruits are abundant in vitamin C, a crucial water-soluble vitamin that aids in collagen production. Additionally, these fruits are packed with antioxidants, fiber, and other micronutrients that contribute to overall health.
A critical component in the body’s production of collagen is pro-collagen, with vitamin C playing a significant role in its creation. As a result, ensuring an adequate intake of vitamin C is crucial. Citrus fruits such as oranges, grapefruit, lemons, and limes are an excellent source of this nutrient, as you may already be aware. Consider consuming a broiled grapefruit for breakfast or including orange segments in a salad.
12. Garlic
With its high levels of collagen-boosting elements like sulfur, garlic is considered to enhance the production of collagen in the body. Moreover, garlic is a versatile and tasty ingredient that can be incorporated into various dishes, including but not limited to soups, sauces, and salad dressings, to impart wholesome flavors.
Incorporating garlic into your stir-fries and pasta dishes can provide more benefits than just enhancing the taste. It has the potential to increase your collagen production as well. Gabriel explains that garlic is rich in sulfur, a micronutrient that aids in the synthesis of collagen and protects it from deteriorating.
It should be emphasized that the amount of garlic you consume is significant. According to her, “You most likely require a considerable amount of it to enjoy the advantages of collagen.” Despite this, incorporating garlic into your everyday meals is worthwhile due to its numerous advantages. As internet users suggest, if you’re a garlic enthusiast, simply double the amount mentioned in the recipe.
Although garlic is generally safe when consumed in moderation, excessive consumption of this food, particularly when eaten raw, can lead to heartburn, digestive discomfort, and an increased risk of bleeding when taking blood thinners. It is recommendable to abstain from consuming garlic exclusively for collagen-boosting purposes.
Beans are a type of food that is high in protein and often contains the essential amino acids needed for synthesis of collagen. Furthermore, a number of bean varieties are abundant in copper, an additional nutrient required for production of collagen.
When you want a snack, choose cashews because they are filling and rich in zinc and copper, which enhance the body’s collagen production.
A medium-sized tomato is a concealed source of vitamin C that can offer nearly 30% of the crucial nutrient required for collagen. Tomatoes also contain abundant quantities of lycopene, a potent antioxidant that aids in skin protection.
As you incorporate tomatoes into your salad or sandwich, consider including red bell peppers as well. These vegetables rich in vitamin C also contain capsaicin, a substance with anti-inflammatory properties believed to aid in fighting aging indicators.
Eating high-collagen animal or plant-based foods as well as vitamin and mineral-rich fruits and vegetables can aid in maximizing collagen production in the body. It’s important to note that there isn’t just one source of these essential nutrients, so try incorporating a variety of protein-rich foods into your diet from both plant and animal sources.
Zinc, vitamin C, and copper are additional nutrients that support the generation of collagen. Hence, fruits and vegetables that are rich in vitamins and minerals are also beneficial for achieving flexible skin. To achieve even more noticeable outcomes, it is essential to limit the consumption of sugar and refined carbohydrates, which can create inflammation and harm collagen.
At times, it can be challenging to consistently include a diverse range of foods in one’s diet. There have been doubts about the effectiveness of consuming foods high in collagen in terms of achieving firmer skin. It is likely that the collagen proteins may be broken down by stomach acid, preventing them from benefiting the skin.
As the research on the effectiveness of dietary collagen for anti-aging is still in its early stages, many experts are cautious about making any conclusive statements.
However, there is some promising research indicating that extra collagen consumption can be beneficial. According to a double-blind study published in the journal Skin Pharmacology and Physiology in 2014, women who consumed additional collagen had increased skin elasticity levels after four weeks compared to those who were given a placebo.
After 12 weeks of taking a collagen supplement, healthy females showed a decrease of 13% in the occurrence of lines and wrinkles, according to yet another study.
However, collagen has benefits beyond just promoting plump and flexible skin. It can alleviate issues related to joint discomfort, muscle health, and digestion. Therefore, if incorporating collagen supplements into your daily routine and budget seems feasible, we recommend giving it a shot.