Collagen is seemingly everywhere these days, from social media to grocery store shelves, often appearing in supplement form. But did you know that you can also boost your collagen intake through various collagen-rich foods? This article dives into the best food sources to help you increase your collagen levels naturally.
The collagen industry is booming, projected to reach a staggering $19.9 billion by 2030. This surge in popularity is largely attributed to its anti-aging skin benefits, which are supported by scientific research. Studies have also indicated that collagen can help improve joint functionality and alleviate joint pain.
While collagen supplements offer a convenient option, they aren’t always the best choice for everyone due to cost or personal preference. Many people prefer obtaining nutrients from whole food sources. Regardless of whether you’re interested in younger-looking skin or joint pain relief, collagen is a vital nutrient to consider. Our bodies naturally lose collagen starting in our mid-20s, with a decline of about 1% per year after age 40.
If you’re looking to increase your collagen consumption, here are some top foods and drinks to incorporate into your diet.
1. Beef Bone Broth
Beef, or bovine, is a prime source of collagen, especially collagen type I, which is crucial for healthy skin, hair, and nails. Beef bone broth is an excellent choice if you want to prioritize collagen type I. The long simmering process extracts collagen from the bones, making it readily available.
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2. Skin-On Chicken
Research suggests that collagen from chicken cartilage can improve skin elasticity and reduce the appearance of fine lines and wrinkles. A study published in Alternative Therapies in Health and Medicine showed positive results when middle-aged women consumed collagen supplements derived from chicken cartilage. Choosing chicken with the skin on is an easy way to increase collagen intake from your diet. You can also ask your butcher to grind the skin with the chicken when purchasing ground chicken.
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3. Pork Bone Broth
Pork, or porcine, byproducts are another excellent source of collagen. Pork bone broth closely resembles human collagen, making it useful in healthcare for skin, wound, and tendon repair. Incorporating pork bone broth into your diet can be a great way to boost your collagen levels.
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4. Sardines
Like other animal sources, fish collagen is concentrated in the bones, skin, and scales. Sardines are a practical choice because you consume most or all of the fish, maximizing collagen intake. If you’re eating other fish like salmon, consider leaving the skin on during cooking and consuming it for an added collagen boost.
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5. Organ Meats
Organ meats are naturally rich in collagen type I. Including organs like the liver, heart, brain, and kidneys in your diet can significantly increase your collagen intake. Organ meats can be added to stews or enjoyed as pâté. If you’re not a fan of organ meats, remember that collagen type I is also found in skin, bones, and ligaments from other animal sources.
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6. Collagen-Infused Drinks
Beyond bone broth, consider collagen water, lattes, and smoothies. Beverages with hydrolyzed collagen are easily digested and absorbed by the body, according to research. Hydrolyzed collagen consists of smaller collagen molecules (peptides) extracted from sources like chicken, beef, or fish. While you can add your own collagen powder to beverages, many coffee and smoothie shops now offer collagen-rich options.
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7. Gummy Candy
While not the healthiest option due to added sugars, many gummy candies contain gelatin, 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. It’s best to consume gummy candy in moderation.
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8. Berries
Berries like blueberries, raspberries, strawberries, and blackberries are excellent sources of vitamin C, an essential nutrient that aids in collagen synthesis. Vitamin C is crucial because our bodies cannot produce it naturally. A cup of strawberries provides nearly 100% of your daily vitamin C target, while raspberries and blackberries offer about 35%. Vitamin C also has skin health benefits, with studies indicating it can reduce skin damage from sunlight.
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9. Broccoli
Broccoli is another easy way to increase your vitamin C intake, supporting collagen production. A cup of cooked or raw broccoli provides a full day’s dose of vitamin C. While vitamin C is essential for collagen synthesis, it doesn’t need to be consumed simultaneously with collagen-rich foods or supplements. Including both in your diet throughout the day is sufficient.
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10. Aloe Vera
Beyond topical applications for sunburn relief, consuming aloe vera can benefit your skin. Research has shown that low doses of aloe can increase collagen content in the dermis layer of the skin, improving skin barrier function, moisture, and elasticity. A daily oral intake of 40 micrograms of aloe is recommended.
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Incorporating these foods into your diet can help boost your collagen levels naturally, supporting healthy skin, joints, and overall well-being.
