Foods that Boost Collagen

Foods that Naturally Boost Collagen

Foods that Boost Collagen. Following on from last week, we look at the foods that can help us boost collagen production naturally. In a 2019 study published in Alternative Therapies In Health and Medicine, where participants consumed collagen supplements regularly. Here, researchers reported successful anti-ageing benefits including reduced fine lines, wrinkles and crow’s feet. However, collagen has also been found to help with improving joint functionality and joint pain according to a 2021 review. And published in Amino Acids.

Legit benefits aside, the reality is that regular collagen supplements aren’t for everyone. Also, they can be very pricey. But, truthfully, some of us prefer to try a food-first approach before resorting to supplements. However, even if younger-looking skin or joint pain relief isn’t of interest to you. However, collagen should still be on your radar, we start to lose collagen in our mid-20s. And after the age of 40, our bodies lose about 1 per cent of collagen each year. In this case, according to a 2019 review published in Molecules. With that, here are the 10 best collagen-rich foods to add to your eating pattern to boost your intake.

1. Beef Bone Broth

Foods that Boost Collagen. Bovine—aka cattle—is one of the top sources of collagen on the market. And if you’re looking for more collagen type I (the type of collagen that plays a big role in skin, hair and nail health), then beef bone broth is a worthy go-to because it’s a great source of collagen type I.

2. Skin-On Chicken

Foods that Boost Collagen. When middle-aged women (39 to 59 years) took oral collagen supplements made from chicken cartilage, it improved their fine lines, wrinkles, crow’s feet and skin elasticity, according to a 2019 study in Alternative Therapies in Health and Medicine. So if you want a food-first approach, go for skin-on chicken. Also, if it’s ground chicken that you like, ask your butcher if the ground chicken includes the skin. But if not, ask them to grind it for you from skin-on thighs or breasts.

3. Pork Bone Broth

Foods that Boost Collagen. Another common and rich source of collagen is porcine, or pig, byproducts. Interestingly, porcine collagen closely resembles human collagen. This is why it’s often used in healthcare settings for skin, wound and tendon repair and reinforcement.

4. Sardines

Foods that Boost Collagen. So then, unlike other animal sources of collagen, fish collagen is concentrated in the bones, skin and scales. So, if you’re going the whole food route for collagen, choose a fish where you’ll actually eat most or all of the fish, such as sardines. Also, if you cook your other fish—like salmon fillets—with the skin on and then eat the skin, you should get a little collagen boost from that, too.

5. Organ Meats

Foods that Boost Collagen. Collagen type I is naturally concentrated in organs. If animal organs, like the liver, heart, brain and kidneys, aren’t a part of your diet, don’t worry: there are other ways to get collagen type I into your diet, as it’s also found in skin, bone and ligaments.

6. Collagen-Infused Drinks

Yes, bone broth, but we covered that already. Think of collagen water, collagen lattes and collagen smoothies. Hydrolyzed collagen drinks are easily digested and well-absorbed in the body. As per research published in 2019 in the journal Molecules. What is hydrolyzed collagen? Well, it’s a supplement form of collagen, aka smaller collagen molecules, called peptides. In this case, that have been extracted from their original source (chicken, beef, fish, etc.) You can add your own collagen powder at home but many coffee and smoothie shops are carrying collagen-rich beverages.

7. Gummy Candy

So then, not the healthiest way to get collagen. Because it comes with a decent dose of added sugars. Never use this as your go-to collagen food. However, a lot of gummy candy is made with gelatin, and gelatin is made from partially hydrolyzed collagen. Not all gelling agents come from animal sources, and what’s used to make vegetarian- and vegan-friendly gummies won’t contain collagen. Here, vegan gelatin is made from agar-agar or other plant-based sources.

8. Berries

Foods that Boost Collagen. Pick your favourite—blueberries, raspberries, strawberries or blackberries. They’re all a great way to add vitamin C to your diet, a nutrient that helps your body build collagen. Vitamin C is also a vitamin we must eat because our body doesn’t make it naturally. A cup of strawberries has nearly 100% of your daily target for vitamin C and a cup of raspberries or blackberries has about 35% of your daily C goal. (Side note). Incidentally, vitamin C has been found to have its own skin health benefits. Some researchers have found that those who have vitamin C-rich diets have better skin appearance and fewer wrinkles.

9. Broccoli

Foods that Boost Collagen. Another tasty, easy way to add vitamin C to your diet is broccoli. A cup of cooked or raw broccoli delivers almost a full day’s dose of vitamin C, which plays an essential role in building collagen. So then, while vitamin C is needed to synthesize collagen. You don’t have to consume it at the same time as your collagen-rich food. Including both in your diet over the course of the day is sufficient.

10. Aloe Vera Juice

Slathering on aloe vera gel is helpful when dealing with a sunburn, but consuming aloe is another way to receive benefits for our skin. A 2020 study published in The Journal of Dermatology found that low doses of aloe increased collagen content in the dermis layer of the skin (the middle layer). The study states that a daily oral intake of 40 micrograms of aloe helped to increase skin barrier function, moisture and elasticity.

In Conclusion

Replacing lost collagen is not easy, many try supplements. However, when you stop the supplements often any improvement is lost. But replacing lost collagen naturally through food is a much safer way. By eating collagen-rich foods you are boosting collagen production naturally the way nature intended. Tired wrinkled skin is the curse of growing old, none of us like it. But eating the right food has been shown to improve skin, joints and tendons in a natural way.

Important Note *

Remember that everyone is different, it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.

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