Collagen-rich foods are popping up everywhere, from social media feeds to grocery store shelves, often in supplement form. Collagen’s popularity is undeniable, with the market projected to reach $19.9 billion by 2030. This surge is largely fueled by the desire for anti-aging skin benefits, a claim supported by scientific research. Studies also suggest collagen can improve joint function and alleviate joint pain.
Despite the hype and potential benefits, collagen supplements aren’t for everyone. They can be expensive, and many prefer to prioritize whole food sources before turning to supplements. Even if anti-aging or joint pain relief isn’t your primary concern, collagen should still be on your radar. Our natural collagen production starts declining in our mid-20s, and after age 40, we lose about 1% of collagen each year.
So, if you’re looking to increase your collagen intake through diet, here are ten of the best foods to incorporate into your eating habits.
Top 10 Foods to Eat for a Natural Collagen Boost
Here are ten excellent food sources to help you boost your collagen levels naturally.
1. Beef Bone Broth
Beef bone broth is a leading source of collagen, particularly type I collagen. This type is crucial for maintaining healthy skin, hair, and nails. If you’re aiming to enhance the appearance and strength of these tissues, incorporating beef bone broth into your diet is a great strategy.
2. Skin-On Chicken
Research indicates that chicken cartilage collagen is beneficial for skin health. A study in Alternative Therapies in Health and Medicine found that middle-aged women who consumed collagen supplements derived from chicken cartilage experienced improvements in fine lines, wrinkles, crow’s feet, and skin elasticity. Opting for skin-on chicken is a delicious way to embrace a food-first approach to boost your collagen intake. You can also ask your butcher for ground chicken that includes the skin for added collagen benefits.
3. Pork Bone Broth
Porcine collagen, derived from pig byproducts, is another abundant collagen source, especially in pork bone broth. Interestingly, porcine collagen is remarkably similar to human collagen. This similarity makes it valuable in healthcare for applications like skin grafts, wound healing, and tendon repair.
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4. Sardines
Similar to other animal sources, fish collagen is concentrated in bones, skin, and scales. To maximize collagen intake from fish, choose options where you consume most or all of the animal, like sardines. Eating salmon fillets with the skin on can also provide a collagen boost.
5. Organ Meats
Organ meats such as liver, heart, brain, and kidneys are naturally rich in type I collagen. While they might not be dietary staples for everyone, incorporating organ meats can be an effective way to increase your collagen type I intake. Collagen type I is also found in skin, bone, and ligaments, offering alternative sources if organ meats are not to your taste.
6. Collagen-Infused Drinks
Beyond bone broth, collagen-infused beverages like collagen water, lattes, and smoothies are becoming increasingly popular. Drinks containing hydrolyzed collagen are easily digestible and well-absorbed by the body. Hydrolyzed collagen is a supplement form where collagen molecules are broken down into smaller peptides, derived from sources like chicken, beef, or fish. While you can add collagen powder to drinks at home, many cafes and smoothie bars now offer collagen-enhanced beverages.
7. Gummy Candy
While not the healthiest option due to added sugars, gummy candies often contain gelatin, which is made from partially hydrolyzed collagen. Gelatin is derived from animal collagen. However, it’s important to note that not all gelling agents are animal-based. Vegetarian and vegan gummies use agar-agar or other plant-based alternatives that do not contain collagen. Therefore, gummy candies should not be relied upon as a primary collagen source.
8. Berries
Berries like blueberries, raspberries, strawberries, and blackberries are excellent for boosting collagen production indirectly. They are rich in vitamin C, a vital nutrient for collagen synthesis in the body. Vitamin C is essential as our bodies cannot produce it naturally, we must obtain it through diet. A cup of strawberries provides nearly 100% of the daily recommended vitamin C intake, while raspberries and blackberries offer around 35%. Vitamin C also contributes to skin health by protecting against sun damage.
9. Broccoli
Broccoli is another readily available and effective source of vitamin C. A serving of cooked or raw broccoli provides a substantial dose of vitamin C, supporting your body’s collagen production. While vitamin C is crucial for collagen synthesis, it doesn’t need to be consumed at the same time as collagen-rich foods or supplements. Including both in your diet throughout the day is sufficient to support collagen health.
10. Aloe Vera
Aloe vera gel is well-known for soothing sunburns, but consuming aloe vera can also benefit skin health. Research published in The Journal of Dermatology found that oral intake of low doses of aloe vera increased collagen content in the dermis, the middle layer of the skin. The study indicated that a daily intake of 40 micrograms of aloe vera improved skin barrier function, hydration, and elasticity.
Conclusion
Incorporating these collagen-boosting foods into your diet can be a delicious and effective way to support your body’s natural collagen production. While supplements offer a concentrated dose, focusing on whole food sources ensures you receive a range of beneficial nutrients alongside collagen. By prioritizing a balanced diet rich in these foods, you can naturally contribute to healthy skin, joints, and overall well-being.
