Collagen is a protein that provides structure and support to your tissues. It has turned into the most popular food supplement for enhancing hair, skin, and nail health. Your body makes collagen naturally, but eating collagen-rich foods is essential for better living.
Which food has the highest collagen?
Collagen is present naturally in animals and seafood. It is not present in plant-based food. However, if you follow a vegetarian diet, some specific foods help your body produce more collagen.
is important to notice that there is no scientific proof that foods rich in collagen can help our body make more collagen. The existing research on collagen food sources primarily comes from animal and laboratory studies.
According to studies, increasing collagen intake through supplements might assist in treating various conditions, such as skin aging, healing wounds, and arthritis. It is difficult to determine if taking collagen-rich foods would have a similar effect.
Since it’s challenging to isolate a single ingredient in someone’s diet, future research on the health effects of collagen-rich foods may still be limited. However, many people still want to know which foods are high in collagen due to its many health benefits.
Here are list of 5 collagen-rich foods and their potential health benefits.
- Bone Broth
Bone broth contains many minerals, including calcium, magnesium, sulfur, silicon, and other trace minerals, which help promote overall well-being. Additionally, bone broth is rich in unprocessed collagen, which supports healthy joints and enhances skin health and elasticity.
Bone broth comprises the highest level of dietary collagen. The collagen protein content in a cup of bone broth can vary between 6 and 12 grams, depending on the type of bones used, the cooking time, and other ingredients.
- Beef
Animals utilize collagen in their bodies just like we do. They require it for their bones, tendons, and ligaments. With that in mind, meat is very high in collagen.
These protein-rich meats include natural collagen, along with the amino acids necessary to produce collagen. Beef not only contains collagen but also provides more than 100% of the daily value of zinc.
Beef, especially from bovine hide and bones, is a great source of collagen. Collagen extracted from beef is often known as bovine collagen. It primarily consists of Type 1 and Type 3 Collagen. These types of collagen are essential for the health and vitality of skin, bones, connective tissues, and teeth.
- Egg Whites
Eggs have less collagen compared to these other foods, but egg whites are a good source of proline and glycine, which are essential amino acids for collagen production. Add some vitamin C, zinc, and copper, and you have collagen!
Proteins in egg whites are easily digestible, and readily absorbed by the body making them an efficient source of amino acids for collagen production. In addition to protein egg whites contain essential vitamins and minerals such as Vitamin B12, Selenium, and potassium which contribute to overall health and wellbeing.
- Collagen Infused Drinks
Collagen-infused beverages like collagen water, lattes, and smoothies are gaining popularity. Research published in 2019 in the journal Molecules indicates that beverages containing hydrolyzed collagen are easily digested and effectively absorbed by the body. Hydrolyzed collagen is a supplement form of collagen, consisting of smaller collagen molecules known as peptides. These peptides are extracted from their sources such as chicken, beef, fish, and other animals. You can also add collagen powder at home; however, many smoothie and coffee shops are offering collagen-rich beverages.
- Sardines
Like other animal sources of collagen, fish collagen is concentrated in the bones, skin, and scales. So, if you’re opting for whole food sources of collagen, choose fish where you can eat most or all of it, such as sardines. Additionally, if you cook other fish—like salmon fillets—with the skin on and eat the skin, you’ll get a small collagen boost from that, too.
Most collagen-rich foods like animal skin contain high saturated fat. And having diet that is high in fat and red meat – specifically saturated fat linked to
- Inflammation
- Heart disease
- Risk of cancer
- High cholesterol level
While you can still enjoy meat or fish with the skin on, consuming them solely to increase your collagen intake may not be worth the potential health risks. If you’re seeking healthier fat options, unsaturated fats are considered “good fats.” They can provide health benefits such as lowering cholesterol and improving heart health.
Salmon, sardines, and jellyfish are rich in unsaturated fats, such as omega-3 fatty acids. So, if you want to eat more foods high in collagen, remember that these collagen-rich options may be better for your overall health.
Conclusion
Including collagen in your daily routine can yield many health benefits, from supporting skin elasticity and joint health to promoting gut health and muscle repair. Whether through dietary sources or supplements, connecting the power of collagen can contribute significantly to overall well-being and quality of life. As research continues to unveil its potential, collagen remains a promising ally in the pursuit of better health and vitality.
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