Collagen is a protein in our bodies that plays an important role in skin elasticity, bone strength, and joint health. As we age, our bodies produce less collagen, leading to wrinkles and brittle bones. Thankfully, it’s possible to maintain good collagen levels with the right diet. Collagen relies on the presence of certain amino acids, such as proline, lysine, and glycine, to be made in the body. Eating a diet of whole foods high in collagen and these amino acids can help you maintain tighter skin, stronger bones, and healthier joints. Here are the top eight collagen-boosting foods you should incorporate into your diet.
1. Bone Broth
Bone broth, one of the most popular health foods for collagen, is made by simmering beef and chicken bones for an extended period. Bones are naturally high in collagen, as well as collagen-building amino acids glycine and proline, making it an excellent choice for anyone looking to support healthier skin and joints.
2. Fish Skin
Perhaps a less appetizing option, fish skin is high in type I collagen, which is considered especially beneficial for skin health. Marine collagen is generally easier to absorb, so fish skin (and bones) is a great source of bioavailable collagen. There are many types of fish you can cook with the skin on, such as salmon. Other great sources of fish skin and bones are canned sardines.
3. Chicken
Chicken is another great kitchen staple that contains a good amount of collagen. When trying to maximize your collagen consumption, aim for chicken with the skin on and with a good amount of connective tissue. Chicken wings and thighs are great for this, whereas chicken breast usually has a lower amount of collagen.
4. Eggs
Eggs don’t have the same connective tissues and bones as meat products, but they are still great for supporting healthy collagen production thanks to the yolk and eggshell membrane. Eggs are also high in sulfur, which is necessary for collagen production.
5. Oranges
Oranges and other citrus fruits are high in vitamin C, which is a powerful antioxidant that supports many functions of the body. Did you know that vitamin C is crucial for collagen production? It can stabilize the enzymes that help build collagen ensuring that the body is producing enough.
6. Leafy Greens
You don’t have to eat meat and animal products to boost your collagen levels. Leafy greens, such as spinach, kale, and Swiss chard are high in chlorophyll, which helps the skin produce a precursor to collagen. It doesn’t hurt that they’re full of antioxidants that help protect your skin and body from other signs of aging.
7. Legumes
Legumes, such as beans, chickpeas, and lentils are a great source of protein and collagen amino acids. They are also high in other vitamins and minerals, such as copper, which can also support a healthy production of collagen.
8. Bell Peppers
Much like citrus fruits, bell peppers are high in vitamin C and other antioxidants. We already know that Vitamin C is crucial in collagen production and overall skin health. Bell peppers also contain capsaicin, which helps reduce other signs of skin aging.
Adding these foods to your diet can not only enhance your body’s natural collagen production but provide you with a range of other health benefits. From glowing skin to healthy joints and better energy levels – a diet rich in these foods can only improve your life.
