Collagen is everywhere these days, from Instagram feeds to grocery store shelves. Market research suggests the collagen industry will be worth nearly $20 billion by 2030. Its popularity is driven by reported anti-aging skin benefits and potential improvements in joint function. But are supplements the only way to boost your collagen intake? Absolutely not! Many delicious and accessible foods are naturally rich in collagen or contain nutrients that support collagen production. This guide explores What Foods Have Collagen In Them, offering a food-first approach to improving your skin, joints, and overall health.
Collagen, a protein vital for skin elasticity and joint health, naturally declines as we age. A 2019 review in Molecules indicates that collagen loss starts in our mid-20s, accelerating after 40, with approximately a 1% decrease each year. Therefore, incorporating collagen-rich foods into your diet is a proactive approach to maintaining youthful skin and healthy joints.
1. Beef Bone Broth
Beef bone broth stands out as a leading source of collagen, especially type I, which is crucial for skin, hair, and nail health. Simmering beef bones extracts collagen, making it easily digestible.
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2. Skin-On Chicken
Chicken, particularly the skin and cartilage, offers a natural source of collagen. A 2019 study in Alternative Therapies in Health and Medicine demonstrated that collagen supplements derived from chicken cartilage improved fine lines, wrinkles, and skin elasticity in middle-aged women. Opting for skin-on chicken or ensuring ground chicken includes the skin can significantly boost your collagen intake.
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3. Pork Bone Broth
Pork, or porcine, byproducts, especially pork bone broth, provide another excellent source of collagen. The structure of porcine collagen is remarkably similar to human collagen, making it highly effective for skin repair, wound healing, and tendon reinforcement in healthcare applications.
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4. Sardines
When considering what foods have collagen, sardines are a nutritional powerhouse. Fish collagen is concentrated in bones, skin, and scales. Eating sardines, where you consume most of the fish, provides a concentrated dose of collagen. Similarly, cooking and consuming the skin of fish like salmon also contributes to collagen intake.
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5. Organ Meats
Organ meats, such as liver, heart, brain, and kidneys, are naturally rich in collagen type I. Incorporating organ meats into stews or enjoying pâté can significantly increase your collagen consumption. Collagen type I is also found in skin, bone, and ligaments, making organ meats a valuable addition to a collagen-focused diet.
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6. Collagen-Infused Drinks
Beyond bone broth, beverages like collagen water, collagen lattes, and collagen smoothies are convenient sources of hydrolyzed collagen. Research in the journal Molecules (2019) indicates that beverages with hydrolyzed collagen are easily digested and well-absorbed. Hydrolyzed collagen, or collagen peptides, are smaller collagen molecules extracted from sources like chicken, beef, or fish.
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7. Gummy Candy
While not the healthiest choice due to added sugars, gummy candy often contains gelatin, derived from partially hydrolyzed collagen. A 2021 review published in Polymers confirms this. It’s crucial to note that vegetarian and vegan gummies use plant-based gelling agents like agar-agar, which do not contain collagen.
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8. Berries
Berries, including blueberries, raspberries, strawberries, and blackberries, are excellent sources of vitamin C, a critical nutrient for collagen synthesis. Vitamin C is essential because our bodies cannot produce it naturally. A cup of strawberries provides nearly 100% of the daily recommended vitamin C, while raspberries and blackberries offer about 35%. Vitamin C also offers additional skin health benefits, potentially reducing sun damage, as suggested by a 2021 review in Clinics in Dermatology.
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9. Broccoli
Broccoli is another fantastic source of vitamin C, playing a vital role in 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. Incorporating both into 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 skin health. A 2020 study in The Journal of Dermatology found that low doses of aloe increased collagen content in the dermis layer of the skin. A daily oral intake of 40 micrograms of aloe helped improve skin barrier function, moisture, and elasticity.
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Incorporating these foods into your diet is a delicious and effective way to boost your collagen intake and support healthy skin, joints, and overall well-being.
In conclusion, knowing what foods have collagen empowers you to make informed dietary choices. From bone broths and skin-on poultry to organ meats, sardines, and vitamin C-rich fruits and vegetables, a variety of foods can naturally enhance collagen production and contribute to a healthier, more youthful you.
