Eating collagen-rich foods and foods that promote collagen production can benefit your skin and overall health.
It is a protein that gives collagen skin structure and elasticity and nutrition play a major role in our appearance.
As we age, our skin produces less collagen each year. This explains the countless advertisements for collagen supplements. But before you decide to go to the pharmacy and buy supplements, there are some foods that are rich in this protein in themselves and can help you.
The main difference between collagen in supplements and food is bioavailability – your body’s ability to use the food.
“Foods like bone broth contain bioavailable collagen that your body can use immediately, making it superior to supplements,” says registered dietitian Carrie Gabriel, MS, RDN.
Eating collagen-rich foods, or foods that increase collagen production, can also help create the building blocks (amino acids) your skin needs.
There are three amino acids that are essential for collagen synthesis: proline, lysine, and glycine, which help your body produce more collagen.
1. Bone broth
Many people think that bone broth is a good source of collagen, but it’s actually not that high in it. according to to learn In 2019, bone broth usually doesn’t contain enough collagen to make a noticeable difference.
Bone broth is made by boiling animal bones in water, a process believed to extract collagen.
Since bone broth is made up of bone and connective tissue, it contains calcium, magnesium, phosphorus, collagen, glucosamine, chondroitin, amino acids, and many other nutrients. However, each bone broth is different based on the quality of the bones used along with the other ingredients.
2. Chicken
There’s a reason many collagen supplements are derived from chicken – it’s relatively high in protein. The connective tissues in it make chicken a rich source of dietary collagen.
However, collagen content varies in chicken. For example, thigh meat has more collagen than breast meat.
3. Fish
Like other animals, fish bones and ligaments are made of collagen. according to to learn In 2023, this form of collagen may be more bioavailable and particularly beneficial for skin health and elasticity.
However, the parts of the fish that contain the most of this protein are the head, scales and fish, that is, the parts of the fish that we do not eat often.
4. Egg whites
Although eggs do not have connective tissue like many other animal products, egg whites contain a relatively high amount of proline. It is one of the amino acids necessary for collagen production.
5. Citrus fruits
Vitamin C plays an important role in the body’s production of pre-collagen, a precursor to collagen. This means that it can help with collagen synthesis.
Citrus fruits such as oranges, grapefruits, lemons and limes are rich in this nutrient.
6. Garlic
Garlic is rich in sulfur, a trace element that helps synthesize collagen and prevent its breakdown.
However, it is important to know that you need large amounts of garlic to reap the benefits for your skin. You can add it to your diet on a daily basis, but do not overdo it so as not to adversely affect your health.
7. Vegetables
Another hidden source of vitamin C is tomatoes, which can provide a significant portion of this essential nutrient for collagen synthesis. Tomatoes are also high in lycopene, a powerful skin-supporting antioxidant
If you’re making a tomato salad, throw in some pepper too. Bell peppers are rich in vitamin C and contain capsaicin, an anti-inflammatory compound. Studies mice show that capsaicin can reduce collagen loss and skin damage.
Conversely, sugar and refined carbohydrates are your skin’s “enemies” because they can damage collagen.
To help your body do its best to produce collagen, focus on animal or plant foods high in collagen or fruits and vegetables rich in vitamins and minerals.