Collagen is a common buzzword in the health and beauty world, and for good reason. This essential protein plays a crucial role in maintaining skin elasticity, joint health, and overall body structure. As we age, our natural collagen production decreases, but incorporating certain foods into our diet can help boost collagen levels.
It’s worth noting that we start to lose collagen in our mid-20s, and after 40, our bodies lose about 1% of collagen each year, according to a 2019 review published in Molecules. With this in mind, here are the 10 best collagen-rich foods to add to your eating pattern:
1. Beef Bone Broth
Beef bone broth is one of the richest sources of collagen, particularly type I and type III collagen. These types are crucial for skin, hair, and nail health, as well as the proper functioning of tendons and ligaments. The slow cooking process of bone broth breaks down the collagen in connective tissues, making it more easily absorbable by the body. It’s also rich in proline and glycine, two amino acids essential for collagen synthesis.
2. Skin-On Chicken
Chicken, especially with the skin on, is an excellent source of collagen. The skin is particularly rich in type II collagen, which is beneficial for cartilage health. A 2019 study in Alternative Therapies in Health and Medicine found that collagen from chicken cartilage improved skin elasticity and reduced fine lines in middle-aged women. Chicken also contains significant amounts of proline and glycine, further supporting collagen production.
3. Pork Bone Broth
Pork bone broth is another collagen powerhouse. Porcine collagen closely resembles human collagen, which is why it’s often used in healthcare settings for skin, wound, and tendon repair. Like beef bone broth, pork bone broth is rich in types I and III collagen, as well as glycine and proline. The slow cooking process helps to extract these beneficial compounds, making them more bioavailable.
4. Sardines
Sardines are an excellent source of marine collagen, which is primarily type I collagen. Fish collagen is known for its high bioavailability, meaning it’s easily absorbed by the body. The collagen in sardines is concentrated in the bones, skin, and scales – all of which are consumed when eating whole sardines. Additionally, sardines are rich in omega-3 fatty acids, which can help protect existing collagen in the body.
5. Organ Meats
Organ meats, such as liver, heart, brain, and kidneys, are incredibly rich in collagen, particularly type I collagen. These meats also contain high levels of vitamin A, which is crucial for overall skin health and can help in the production of new collagen. Organ meats are also excellent sources of copper, another nutrient essential for collagen synthesis.
6. Eggs
Eggs are a powerhouse of nutrients that support collagen production in the body. While they don’t contain collagen directly, they provide key amino acids necessary for collagen synthesis. Egg whites are particularly rich in proline, one of the main amino acids that make up collagen. The yolks, on the other hand, are packed with sulfur, a mineral that helps in the formation of collagen and other connective tissues. Eggs also contain lysine, another essential amino acid for collagen production. Furthermore, eggs are a good source of vitamin D, which has been shown to help prevent the breakdown of collagen in the skin. A study published in the Journal of Medicinal Food in 2015 found that egg shell membrane, which contains types I, V, and X collagen, can help improve joint health and reduce the appearance of wrinkles when taken as a supplement.
7. Berries
Berries don’t contain collagen directly, but they’re crucial for collagen production due to their high vitamin C content. Vitamin C is essential for the synthesis of collagen in the body. For instance, a cup of strawberries provides nearly 100% of your daily vitamin C needs. Berries are also rich in antioxidants that can protect existing collagen from damage caused by free radicals.
8. Broccoli
Like berries, broccoli is a collagen-boosting food due to its high vitamin C content. A cup of cooked or raw broccoli delivers about a full day’s dose of vitamin C. Additionally, broccoli contains sulforaphane, a compound that may protect against collagen breakdown in the skin. It also provides zinc, another mineral important for collagen production.
9. Aloe Vera
While not traditionally thought of as a food, aloe vera can be consumed orally and has been shown to 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. Aloe vera contains plant sterols that can boost collagen and hyaluronic acid production, leading to improved skin elasticity and hydration.
10. Collagen-Infused Drinks
Collagen-infused drinks have gained popularity as a convenient way to boost collagen intake. These beverages often contain hydrolyzed collagen, which has been broken down into smaller, more easily digestible peptides. These beverages are more easily absorbed by the body, making them an efficient way to support collagen production.
One standout option in this category is grass-fed collagen peptides, which offer a high-quality source of type I and type III collagen. These types of collagen are crucial for maintaining healthy skin, hair, nails, and joints. Grass-fed collagen peptides are typically derived from bovine sources and are known for their purity and bioavailability.
For those looking to incorporate collagen into their daily routine, our MariGold flavored options can make consumption more enjoyable. For instance, our product line includes grass-fed collagen peptides in several delicious flavors:
- Unflavored: Perfect for adding to coffee, smoothies, or any beverage without altering the taste
- Hot Cocoa: A comforting way to enjoy collagen, especially during colder months
- Horchata: A unique flavor that brings a touch of cinnamon-spiced sweetness to your collagen routine
- Strawberry Sundae: Ideal for those who prefer a fruity taste in their supplements
These flavored options can be mixed with water, milk, or your favorite beverage for a tasty and nutritious collagen boost. The hydrolyzed nature of these collagen peptides ensures optimal absorption, allowing your body to make the most of the supplement.
It’s worth noting that while collagen supplements can be beneficial, they should be used as part of a balanced diet rich in whole foods. Combining collagen-infused drinks with other collagen-boosting foods can provide a comprehensive approach to supporting your body’s collagen needs.
