What foods have collagen?

Collagen is a vital ingredient that all of us want for glowing, youthful-looking pores and skin, wholesome hair and nails, and versatile joints. Understanding what meals include collagen and which meals might help increase the physique’s capability to make it might aid you to get essentially the most out of this protein.

We’ve seemed on the newest analysis to see which meals might be included as a part of a nutritious diet to naturally increase collagen ranges. From meat and fish to plant-based meals, the sources of collagen – and the amino acids that assist its manufacturing – are plentiful. For those who’re uncertain whether or not to take collagen dietary supplements, we’ve obtained data on the various choices for reinforcing your ranges – and we’ve additionally listed the perfect protein powders in a useful information, too.

Earlier than you begin consuming extra meals wealthy in collagen – or when you’re contemplating a collagen complement – it’s useful to know the way it can profit your pores and skin’s look. You’ll additionally have to know what the well being impacts are of collagen vs whey protein and whether or not one is best than the opposite for you and your dietary wants.

Understanding when your collagen ranges begin to fall naturally can also be useful in determining when to start out together with extra meals sources in your day-to-day eating regimen. Learn on to search out out. We’ll additionally clarify how the physique breaks collagen down and strikes it across the physique to the place you want it most.

What’s collagen?

Collagen is a protein that’s naturally current within the physique. It includes 19 amino acids, together with glycine, proline, and hydroxyproline. There are round 28 various kinds of collagen within the physique, however 90% is kind I collagen, which is the collagen that helps to construct and preserve connective tissues within the muscle mass, pores and skin, bones and cartilage, enhancing flexibility and supporting cells, tissues, and organs. Collagen is the important ingredient for elasticity within the pores and skin, giving it a fuller, plumper and smoother look.

As we age, the physique produces much less collagen. Research, together with one within the journal Plastic and Aesthetic Analysis (opens in new tab), present that collagen manufacturing declines by 1% to 1.5% from early maturity. Way of life selections can have an effect on collagen manufacturing, as can air pollution within the environment, resembling tobacco smoke and free radicals, as these can injury collagen ranges.

Depleting ranges of collagen can have a number of results on the physique:

Weaker bones
Wrinkles and sagging pores and skin
Joint ache
Poor muscle power
Gastrointestinal issues

collagen peptide powder

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It’s potential to spice up collagen ranges within the physique by taking collagen dietary supplements, although loads of meals sources of collagen are additionally obtainable. Many of those provide different dietary advantages when eaten as a part of a wholesome, balanced eating regimen.

It’s additionally value noting that the US Meals and Drug Administration (opens in new tab) doesn’t presently regulate collagen and different dietary dietary supplements, so getting extra collagen out of your eating regimen could also be safer than popping a tablet.

What are the perfect meals sources of collagen?

The next meals are both wealthy in collagen or might help increase ranges as a result of they include the amino acids that permit the physique to create collagen.

Bone broth

Bone broth is made by boiling down animal bones, cartilage, tissue and ligaments to create a liquid wealthy in gelatin, a type of collagen. Some research, together with within the journal Medicina, (opens in new tab) have proven that bone broth might help to combat irritation, enhance intestine well being and increase joint well being.

Nonetheless, the quantity of collagen can differ relying on what bones and tissues are current. As well as, a 2019 research within the Worldwide Journal of Sport Diet and Train Metabolism (opens in new tab) discovered that bone broth was much less dependable than collagen dietary supplements in supporting collagen manufacturing.

chicken stock and vegetables in a pan

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Meat, poultry and fish

Sure varieties of meat with many connective tissues, resembling brisket or pot roast, are wealthy in collagen. Poultry and fish additionally include amino acids that assist to stimulate the manufacturing of collagen within the physique.

Eggs

Eggs include proline (opens in new tab), an amino acid that helps increase collagen ranges within the physique, growing muscle power.

Fruit and veg excessive in vitamin C

Vitamin C is among the best-known antioxidants we are able to eat. It presents numerous advantages, one among which is stimulating the physique to supply collagen. Meals wealthy in vitamin C embrace:

Citrus fruits (oranges, grapefruits and tangerines)
Berries (strawberries, raspberries and blueberries)
Bell peppers
Tomatoes
Broccoli

woman picking up an orange in the grocery store

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Leafy greens

Darkish, leafy inexperienced greens, resembling kale, spinach and Swiss chard include loads of vitamin C and antioxidants that assist the physique produce collagen.

Garlic

Garlic is of course excessive in sulfur, which is critical to supply collagen. Strive doubling up on garlic in your traditional dishes to reinforce the flavour and get extra well being advantages from this versatile ingredient.

Meals which are naturally excessive in zinc

Zinc is crucial to the manufacturing of collagen within the physique. Meals naturally excessive in zinc embrace oysters, beans, legumes, nuts and entire grains.

How does the physique break down collagen?

Once we eat meals that include collagen, the physique can’t take in the collagen immediately, in accordance with Meals Perception (opens in new tab). As a substitute, gastrointestinal processes within the abdomen break the collagen down into smaller amino acids or peptides. The bloodstream then transports these across the physique, to wherever they’re wanted most.

Whereas it might not be potential to focus on your dietary collagen to particular areas of your physique, resembling your pores and skin or hair, it might be reassuring to know that the physique prioritizes the areas that want it most – so it’s best to profit from the wholesome, collagen-rich and amino-acid-rich meals you embrace in your each day eating regimen.

This text is for informational functions solely and isn’t meant to supply medical recommendation.

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