9 Best Collagen Rich Foods to Add in your Diet

Table of Content

• Why is collagen from foods important?

• 9 Best Collagen-Rich Foods to Consume

• Benefits of Collagen-rich Foods

• Take-Home Points

• FAQ on Collagen Rich Foods

Introduction

Collagen refers to a type of protein that supports the structure of your tissues. It is increasingly becoming a popular supplement in enhancing hair, skin, nails, and joint health. Although your body naturally produces collagen, the amount required decreases with age.

According to experts, diet plays a major role in the appearance and youthfulness of your skin, and the main defining factor is collagen.

The decline in production with age makes people turn to collagen supplements. But does consumption of collagen rich foods provide benefits as you age? In this blog, we are going to look at some collagen food sources and their benefits in your body.

Why is collagen from foods important?

Bioavailability or your body’s ability to utilise a nutrient is the main determining factor on whether you should get collagen from supplement or food. Certain foods such as bone broth have bioavailable forms of collagen that your body can utilise instantly, making it superior to supplements.

Because most over-the-counter supplements are not regulated by the Central Drug Standards Control Organization (CDSCO), it is probably advisable to stick with a dietary approach to boost your collagen levels.

Consuming collagen-rich foods or foods that boost collagen production may also provide amino acids that are essential for your skin goals. There are three amino acids that facilitate collagen synthesis in your body. These are:

• Lysine

• Proline

• Glycine

This indicates that all three amino acids help the process through which your body produces collagen.

9 Best Collagen-Rich Foods to Consume

1. Garlic

Garlic is a popular longevity food due to its numerous health benefits. For collagen production, garlic is one of the best sources of trace mineral called sulphur, which the body requires to produce collagen. In addition, garlic contains a compound called taurine, which helps in the production and repair of damaged collagen fibres.

However, it is worth noting that you need to consume a lot of garlic to reap the collagen benefits. This may not be practical but with its potential health benefits, it’s worth incorporating garlic in your regular diet.

You should avoid excessive consumption of garlic for collagen purposes. Too much of it especially in raw form can cause heartburn or increase the risk of bleeding if you use blood thinners.

2. Citrus fruits

Apart from being long valued as part of a tasty and nutritious diet, citrus fruits are rich in vitamins, minerals and dietary fibre that are essential for normal growth and development of body tissues.

Specifically, citrus fruits are rich in vitamin C, which helps in the production of pro-collagen, a precursor to collagen. This means vitamin C can help in the synthesis of collagen.

Additionally, citrus fruits are rich in antioxidants which help to protect collagen against free radicals and environmental stressors.

Examples of citrus fruits rich in vitamin C include grapefruit, oranges, lemons, and limes.

3. Bone broth

Bone broth is one of the popular collagen food sources. It is prepared by simmering the bones and other connective tissues of animals for several hours to help collagen breakdown.

Based on how it is prepared, bone broth can affect the amount of collagen that ends up absorbed in the body. Some studies demonstrate that commercial bone broth may probably not deliver enough collagen to make a difference.

There are concerns that some bone broth found in groceries contain lead or trace metals. Some studies have demonstrated that animal bones contain trace amounts of metals, but the amount that ends up in bone broth is extremely low. If you don’t opt for bone broth from groceries, you can prepare your own using bones from chicken, beef, or pork.

4. Leafy greens

Boosting consumption of dark leafy green vegetables will not only help in collagen production through an antioxidant called lutein, but will also provide a huge amount of fibre and vitamins that are critical in your body.

Examples of leafy green vegetables to boost your collagen production include kales, chard, watercress, Bok choy, lettuce, spinach, Swiss chard and other salad greens. These vegetables derive their colour from chlorophyll, which is rich in antioxidants.

According to nutritional experts, consuming chlorophyll can boost the precursor to collagen in the skin.

5. Legumes

Legumes rank among the top collagen rich foods for skin, so incorporating most of them in your regular diet is important. You can add some legumes in stews, salads, soups or veggie Bolognese to ensure that you are getting foods high in collagen.

Examples of legumes to consider include:

• Kidney beans

• Black beans

• Peas

• Fava beans

• Lentils

• Chickpeas

These legumes are also rich in protein, which provide all the essential amino acids required for collagen production. Additionally, they provide a source of copper and vitamin C, which have been linked to promoting collagen production.

6. Egg Whites

Egg whites are some of the best food sources of collagen as they contain an amino acid called proline necessary for collagen production. Despite the fact that yolks don’t provide collagen, they are loaded with nutrients which are essential in natural production of collagen in the body.

You can enjoy eggs in a number of ways. You can take them scrambled, poached, or hard-cooked. Eggs are a great source of high-quality protein that makes it easy to spruce additional nutrients in a collagen diet.

7. Dairy products

Dairy products like cheese, milk, and yoghurt, may also indirectly boost collagen production in your body. Although they are not collagen themselves, they provide two essential amino acids, glycine and proline, that are key ingredients in collagen molecules.

These two amino acids play a critical role in the synthesis of collagen, which boosts skin elasticity, promotes joint health, and aids in formation of stronger bones.

In addition, dairy products contain other important nutrients such as calcium and vitamin D, which work hand in hand to support overall bone health and formation.

8. Cashews

Although they don’t directly contain collagen, cashes are packed with essential nutrients that promote collagen production. They contain copper, a mineral that plays a critical role in the formation of collagen and elastin. Just like collagen, elastin helps to improve elasticity and strengthens the skin.

Cashews are also a good source of zinc, a trace mineral that facilitates the body’s ability to create collagen and repair damaged tissues.

9. Oysters

Though overlooked in collagen discussions, oysters can play an important role in collagen production. Oysters are rich in zinc, a vital mineral required in the creation and repair of collagen to promote skin health and healing processes.

Plus, oysters are also packed with two amino acids, proline and glycine, which form the building blocks of collagen protein.   

Benefits of Collagen-rich Foods

Incorporating foods or nutrients that promote collagen production in your body can offer amazing benefits for your overall health. Here are some health benefits of collagen rich foods:

• Improved skin health: Collagen boosts the skin’s elasticity, hydration and health. Collagen levels decline with age and environmental factors, causing wrinkles and dryness. These negative effects on the skin can be combated by increasing collagen intake for a youthful and glowing skin.

• Reduces joint pain: Collagen is vital in maintaining the integrity of your cartilages, which protects your joints. You can reduce joint pain and symptoms of arthritis by increasing your collagen intake.

• Improves heart health: Collagen strengthens the structures of your arteries and prevents them from weakening. Thus a healthy collagen diet can help to support your heart health.

• Increased muscle mass: An amino acid called glycine helps in the synthesis of creatine. This compound offers your muscles the fuel they require during workouts, which can promote increased muscle mass.

• Improves bone health: Similar to skin and joints, your bones are also rich in collagen, which assists to keep them healthy and strong. As we age, decreased levels of collagen makes us susceptible to conditions like osteoporosis.

Take-Home Points

Collagen is recently becoming a must-have addition in many healthy diets due to its benefits. Consumption of adequate collagen can help to support a healthy skin, strong bones, and different aspects of our wellbeing.

Although collagen supplements seem to be gaining popularity, you can still get collagen in its simple form from natural food sources. The collagen rich foods we have listed in this blog will go a long way in ensuring that you are getting an adequate share of this vital protein naturally in your regular diet.