Collagen is everywhere these days, from social media to grocery store shelves, often in supplement form. But what if you prefer a food-first approach? Luckily, there are plenty of delicious foods that can help boost your collagen intake. Let’s explore What Food Has Collagen and how you can incorporate these items into your diet.
Collagen’s popularity is undeniable. The market is projected to reach nearly $20 billion by 2030. This surge is largely driven by its purported anti-aging skin benefits, which are supported by science. Studies have also suggested that collagen can improve joint function and alleviate joint pain.
However, collagen supplements aren’t for everyone. They can be expensive, and some people simply prefer obtaining nutrients from whole foods. Regardless of your interest in youthful skin or pain relief, collagen is important because our bodies naturally lose collagen as we age, starting in our mid-20s, with a decline of about 1% per year after age 40.
So, what food has collagen? Here’s a list of some of the best foods and drinks to include in your diet.
1. Beef Bone Broth
Bovine sources, particularly cattle, are excellent sources of collagen. If you’re targeting collagen type I, which is crucial for skin, hair, and nail health, beef bone broth is a fantastic choice.
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Alt text: A rich and flavorful beef bone broth, simmered to perfection, showcasing its collagen-boosting properties.
2. Skin-On Chicken
Research indicates that oral collagen supplements derived from chicken cartilage can enhance skin elasticity and reduce fine lines, wrinkles, and crow’s feet in middle-aged women. Opting for skin-on chicken is a great food-first strategy. For ground chicken, check with your butcher to ensure the skin is included. If not, ask them to grind it from skin-on thighs or breasts.
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Alt text: A delicious plate of roasted chicken with crispy skin served alongside vibrant green broccoli, highlighting the collagen benefits found in chicken skin.
3. Pork Bone Broth
Another readily available and abundant source of collagen is porcine (pig) byproducts, particularly bone broth. Interestingly, porcine collagen is structurally similar to human collagen. This similarity makes it useful in healthcare for skin, wound, and tendon repair.
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Alt text: Two jars filled with homemade pork bone broth, a potent source of collagen that closely resembles human collagen.
4. Sardines
Like other animal sources, fish collagen is concentrated in the bones, skin, and scales. If you’re aiming for a whole-food collagen source, sardines are an excellent choice because you consume most or all of the fish. Similarly, cooking and eating fish like salmon with the skin on can also provide a collagen boost.
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Alt text: Multiple cans of sardines preserved in oil, an easy and convenient way to consume collagen-rich fish.
5. Organ Meats
Collagen type I is naturally abundant in organs. You can incorporate organ meats into your diet in various ways, such as adding them to stews or enjoying pâté on toast. If organs like liver, heart, brain, and kidneys aren’t your preference, don’t worry. Collagen type I is also found in skin, bone, and ligaments.
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Alt text: A serving of smooth and savory pâté accompanied by crispy toasted bread slices, showcasing a delicious way to enjoy collagen-rich organ meats.
6. Collagen-Infused Drinks
Besides bone broth, consider collagen water, collagen lattes, and collagen smoothies. Research has shown that beverages containing hydrolyzed collagen are easily digested and absorbed. Hydrolyzed collagen is a supplement form where collagen molecules are broken down into smaller peptides. While you can add collagen powder to drinks at home, many cafes and smoothie shops now offer collagen-enhanced beverages.
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Alt text: Collagen powder positioned next to a refreshing glass of water, demonstrating how to easily add collagen to your daily routine.
7. Gummy Candy
While not the healthiest option due to added sugars, many gummy candies contain gelatin, which is derived from partially hydrolyzed collagen. However, not all gelling agents are animal-based. Vegetarian and vegan gummies use agar-agar or other plant-based sources, which do not contain collagen.
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Alt text: Two bowls filled with a variety of colorful gummy candies, some of which contain gelatin, a form of hydrolyzed collagen.
8. Berries
Berries like blueberries, raspberries, strawberries, and blackberries are excellent sources of vitamin C, a crucial nutrient for collagen synthesis. Our bodies cannot produce vitamin C, so we must obtain it through diet. A cup of strawberries provides nearly 100% of your daily vitamin C requirement, while raspberries and blackberries offer about 35%. Vitamin C also offers skin health benefits, potentially reducing sun damage.
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Alt text: A vibrant bowl of mixed fresh berries, rich in vitamin C, which is essential for promoting collagen production.
9. Broccoli
Broccoli is another easy and delicious way to increase your vitamin C intake. A cup of cooked or raw broccoli provides almost a full day’s worth of vitamin C, which is vital for building collagen. While vitamin C is necessary for collagen synthesis, it doesn’t need to be consumed simultaneously with collagen-rich foods. Including both in your diet throughout the day is sufficient.
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Alt text: Fresh broccoli being chopped on a cutting board, a versatile vegetable that’s an excellent source of vitamin C for collagen support.
10. Aloe Vera
Applying aloe vera gel can soothe sunburns, but consuming aloe can also benefit your skin. Research suggests that low doses of aloe can increase collagen content in the dermis, the middle layer of the skin. A daily oral intake of 40 micrograms of aloe may improve skin barrier function, moisture, and elasticity.
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Alt text: Aloe vera gel being scooped from a plant, alongside a bottle of aloe supplements, highlighting the collagen-boosting benefits of consuming aloe.
Conclusion
Incorporating these foods into your diet can help boost your collagen levels naturally. From bone broths and skin-on poultry to sardines, organ meats, and vitamin C-rich fruits and vegetables, there are numerous delicious options to choose from. Remember to balance your collagen intake with a healthy lifestyle for optimal results.
