Collagen is an important type of protein that many of us may not be getting enough of from our diets, considering it’s not found in typical protein sources like most cuts of meat.
Although supplementation is widely available, including a few servings of collagen-rich foods and collagen-boosting foods in your diet can also help optimize your levels. This in turn is supportive of healthy joints, skin health and gut health.
Which collagen foods are the best ones to focus on? Let’s take a closer look at what exactly collagen does and a few of the top collagen-rich foods to emphasize in your diet.
Collagen is a type of structural protein found in abundance throughout the body in connective tissues, such as the joints and skin.
As you get older, however, collagen production naturally starts to decline. There are also a variety of lifestyle factors that can interfere with collagen synthesis, such as smoking, too much sun exposure and a poor diet.
Generally speaking, increasing your intake of collagen can help in these areas:
- Supports a healthy gut and impacts gut lining integrity
- Supports the health of your joints, tendons and connective tissue, impacting comfort and mobility
- Helps promote healthy hair, nails and skin, including skin elasticity
- Can assist in building muscle
- Supports the health of the heart and blood vessels
Using a collagen supplement is perhaps the most easy and effective way to kick up collagen levels, but consuming a variety of collagen foods — and foods that help the health of the collagen your body is already making on its own — are other options to help increase levels.
Best Collagen-Filled Foods
What are the best collagen-filled foods? Foods high in collagen include:
1. Bone Broth
Made by simmering the bones, tendons, ligaments and skin over a period of several days, bone broth is a great source of collagen, along with several important amino acids.
Bone broth is also available in a protein powder, bar or even capsule form for an easy collagen food supplement to add to your routine.
2. Spirulina
This type of algae is a great plant-based source of amino acids like glycine, which is a key component of collagen. Spirulina can be found in dried form at most health food stores and makes a great addition to green smoothies, desserts or juices.
3. Cod Fish
Like most other types of white fish, cod fish is jam-packed with amino acids, such as glycine and proline. It’s also high in essential nutrients, such as selenium, vitamin B6 and phosphorus.
However, be sure to opt for Alaskan cod over Atlantic cod, which is a species that is overfished and considered less sustainable.
4. Eggs
Eggs and egg whites, in particular, are some of the top collagen foods thanks to their content of the amino acids that make up collagen, including glycine and proline. Using the whole egg instead of just the egg whites can also supply a steady stream of healthy fats and high-quality protein.
5. Gelatin
Gelatin is a type of protein derived from collagen, which is why it’s considered one of the top collagen-filled foods available. Gelatin can be used in cooking and mixed into soups, stews or broths to bump up the nutritional value of your meal. Gelatin supplements are also widely available in sheet, granule or powder form.
Adapted from Dr. Axe