collagen food list : Foods Containing collagen
Foods that contain the collagen necessary for skin health are quite common and can be found in many grocery stores. An advantage to incorporating collagen into your diet is that it won’t require too many lifestyle changes, as you may already consume plenty of these foods without realizing you are helping your skin.
This high-protein staple contains all the amino acids you need for proper collagen synthesis. This is a great alternative to meat if you are a vegetarian to get all the collagen you need in your diet. Beans are also rich in copper, which is a necessary ingredient in collagen production.
For all the meat lovers out there, consuming animal bone broth ensures you are absorbing the collagen which is extracted by simmering the animal bones in water. Not only is collagen found in this broth, but you are also able to get essential nutrients such as calcium, magnesium, phosphorus, and amino acids. This dish has even been found to provide anti-inflammatory properties for maintaining gut health.
Each type of animal bone broth serves different purposes and contains a different amount of collagen. If an option in your area, sourcing meat from local butchers is often a better chance of consuming meats with the proper collagen amount.
While bone broth is delicious, even the most reputable butcher has not been confirmed to have the most collagen you need compared to other foods. While great to enjoy once in a while, it is recommended to also enjoy other foods that contain a high collagen intake.
Many collagen supplements are derived from this meat, often being a better resource than bone broth for those who desire to get their collagen from a meaty protein source. The reason that this is such a vital source of collagen is due to how we prepare the meat. As the chicken is cut, much of the connective tissue contains the highest amount of collagen. The tougher the cut of meat is, the higher amount of collagen you are getting from the source.
A popular dish for breakfast in many households, egg whites contain a large amount of proline, one of the amino acids necessary for collagen production. You’ll never go wrong with a few eggs a day!
A great option for Pescetarians to receive their collagen intake, many fish bones and ligaments are the main sources of collagen. Despite the benefits of these resources, we don’t tend to enjoy the richest part of the fish when it comes to collagen: the eyes, head, and scales.
Some of the best sources of collagen out there come from everyday fruits and veggies found in most supermarkets. There are numerous options for how you may consume your daily collagen intake no matter what your preference may be.
High in Vitamin C and capsaicin (which gives it its spice content), bell peppers contain anti-inflammatory compounds. These compounds contribute to preventing signs of aging. Tomatoes and broccoli are also rich in Vitamin C and contain lycopene, a natural pigment that gives foods such as tomatoes and watermelon their color. Lycopene not only provides color but is also meant to promote skin health.
Berries (raspberries, blueberries, blackberries) are a popular source of Vitamin C for boosting collagen production. Citrus fruits and tropical fruits (mango, kiwi, pineapple) are also high in antioxidants and promote well-nourished skin. Guava in particular contains zinc, which especially helps stimulate collagen.
A vegetable that is known for its unique collagen-boosting benefits is garlic. High in sulfur, garlic promotes synthetization and prevents the breakdown of collagen that is produced. The downside of this resource is that you need to eat a lot of garlic in order to get its full benefits. Be careful not to consume too much garlic, as the body often reacts to this with symptoms such as upset stomach and heartburn.
Saving some of the simplest for last, leafy greens are an essential part of a healthy diet, regardless of considering collagen intake. Spinach, kale, and others all get their color from chlorophyll, the substance that provides plants with their color. Chlorophyll contains many antioxidant properties and helps increase the precursor to collagen, pro-collagen.
If you’re looking for nuts to add to your diet, cashews are the obvious choice for collagen boosters. These specific nuts contain high levels of zinc and copper, both of which actively support collagen production.
Even without collagen being referenced, quinoa is a beneficial contribution to your diet. Quinoa is considered one of the best anti-aging grains to consume. This food source works by stimulating the skin to fight against free radicals. This prevents the breakdown and loss of collagen in the body’s skin cells.
