Collagen the most common protein in our body is essential for maintaining the health and suppleness of our skin, hair, nails and joints. Our body’s natural ability to produce collagen decreases with age, resulting in wrinkles, sagging skin, and sore joints. Including foods high in collagen in your diet can help your body produce more collagen which will result in healthier more radiant skin. These are seven foods that are high in collagen that you ought to think about including in your regular diet.
1.Bone Broth
For good reason bone broth is frequently heralded as a collagen powerhouse. Bone broth which is made by simmering animal bones and connective tissues is a rich source of amino acids collagen and other vital elements.
The Reason It Functions
Your body can absorb and use the collagen more easily because of the breakdown of collagen in the bones and tissues caused by the slow cooking procedure. Frequent use of bone broth can enhance skin suppleness, lessen wrinkles and enhance general skin health.
How to Enjoy
You can use bone broth as a base for soups, stews and sauces or you can just drink it warm and comforting on its own. While simmering add the vegetables and herbs for an additional nutritional boost.
2.Chicken
Collagen is also abundant in chicken, particularly in the skin and connective tissues. It has a large amount of type II collagen, which is good for joints, skin, and the general health of connective tissues.
The Reason It Functions
Amino acids necessary for the synthesis of collagen such as glycine and proline are abundant in chicken collagen.These amino acids lessen the visibility of fine lines and wrinkles by maintaining the suppleness and elasticity of the skin.
How To Enjoy
Add chicken to your diet by baking, stewing, or grilling it. Choose skin-on cuts to get the most out of your collagen intake. Making your own homemade chicken broth or soup is another fantastic method to get your collagen fix.
3.Fish and Shellfish
Collagen is abundant in fish and shellfish especially those with skin and bones. Fish collagen or marine collagen is well-known for having a high bioavailability, or how readily the body can absorb it.
The Reason It Functions
Marine collagen is rich in types I and III collagen, which are necessary for good skin. These kinds of collagen contribute to the moisture and structure of the skin, making the complexion appear younger and more radiant.
How To Enjoy
Consume seafood, such as salmon, mackerel and sardines, in your diet. You can increase your consumption of collagen by preparing fish bone broth and eating fish skin. Shrimp and crab are examples of shellfish that are excellent additions to a diet high in collagen.
4.Eggs
Collagen and other vital nutrients that maintain the health of the skin are abundant in eggs especially in the whites and the membrane immediately under the shell.
The Reason It Functions
Proline is one of the amino acids required for the synthesis of collagen, and egg whites have a high concentration of it. Collagen and other substances that support the health of the joints and skin can also be found in the membrane lining the eggshell.
How To Enjoy
Take pleasure in boiling, scrambled or poached eggs. You can incorporate eggs into salads your breakfast or a high protein snack. To optimize nutrient intake, try to eat the entire egg.
5.Citrus Fruits
Citrus fruits are high in vitamin C, an essential component for the body’s manufacture of collagen, even though the fruits themselves do not contain collagen. Because it co-factors in the synthesis of collagen, vitamin C is necessary to keep skin healthy.
The Reason It Functions
Vitamin C encourages the synthesis of collagen fibers and aids in stabilizing the collagen molecule. Frequent ingestion of foods high in vitamin C can improve your body’s synthesis of collagen, resulting in skin that is firmer and more luminous.
How To Enjoy
Consume citrus fruits such as grapefruits, oranges, limes and lemons in your diet. Savor them with salads, as fresh juice or as snacks. You may also increase the amount of vitamin C in your water by adding a squeeze of lemon or lime.
6.Leafy Greens
In addition to being healthy leafy greens like Swiss chard, kale and spinach aid in the creation of collagen. These veggies are a great source of vitamins A and C which are necessary for the synthesis of collagen.
The Reason It Functions
Whereas vitamin C promotes the growth of new collagen fibers vitamin A helps repair damaged collagen. Leafy greens also have antioxidants that shield the skin from free radical damage and give the look of younger skin.
How To Enjoy
Add leafy greens to your meals as a side dish in salads, or in smoothies. Add them to your diet for a tasty and nourishing addition by sautéing them with garlic and a little olive oil.
7.Berries
In addition to being delicious, berries like strawberries, blueberries, raspberries, and blackberries are also a great source of antioxidants and vitamin C, which promote the creation of collagen and the health of the skin.
The Reason It Functions
Berries’ high antioxidant content helps shield collagen from free radical damage. Berries are high in vitamin C, which helps to maintain and increase collagen formation for beautiful, healthy skin.
How To Enjoy
Yogurt, breakfast porridge, and smoothies all taste excellent with berries added. They also make a great snack on their own. For a healthy twist try adding them to desserts.
Including these foods high in collagen in your regular diet can make a big difference in the appearance and health of your skin. Although topical collagen solutions are useful the best way to ensure that your body gets the building blocks it needs to generate its own collagen is to consume collagen through food. Recall that attaining and preserving radiant youthful skin also requires eating a balanced diet, drinking plenty of water and shielding your skin from strong sun exposure. Incorporate these nutrients into your diet right away to start reaping the rewards of healthier more beautiful skin.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.