Seven Collagen-Rich Foods: What You Should Know
The protein called collagen provides structure and support to your tissues. It is now a well-liked supplement for improving joint, skin, and hair health. Naturally, your body produces collagen, but as you age, your body produces less of it.
Supplements containing collagen are widely used. But is there any advantage to consuming foods high in collagen as you become older? Let’s examine the dietary sources of collagen that are naturally present.
What foods are high in collagen?
Fish and animal products naturally contain collagen. Plant-based diets don’t include it. However, there are some foods that may encourage your body to produce more collagen if you eat a vegetarian or vegan diet (more on this later).
It’s crucial to remember that there is no proof that eating foods high in collagen causes your body to produce more collagen. Animal and lab studies provide the majority of the research that is currently available on collagen food sources.
According to studies, taking more collagen-containing supplements may aid in the treatment of ailments like arthritis, wound healing, and aging skin. It’s difficult to predict if consuming meals high in collagen will have the same result.
It is challenging to research a single food item in a person’s diet. This implies that future studies on the health benefits of diets high in collagen are unlikely to occur. But because of the potential health advantages, a lot of people are still curious in which foods are high in collagen.
These are seven foods high in collagen along with some scientific research on their possible health advantages.
1. Soup made with bones
One popular food source of collagen is bone broth. To make it, animal bones and connective tissue are simmered for several hours in order to break down the collagen.
Bone broth (prepared from swine bones) was shown to increase collagen levels and improve skin firmness in a mouse research. However, the amount of collagen our bodies end up with depends on how bone broth is prepared. According to some research, commercial bone broth most likely doesn’t contain enough collagen to have an impact.
It’s possible that you’ve heard of worries regarding lead or trace metals in bone broth. Research has indicated that animal bones may contain traces of metals, however the amount that becomes bone broth is really minimal.
Bone broth is available in most supermarkets. You can also use bones from chicken, beef, or pork to construct your own.
2. jellyfish
A common ingredient in many Asian cuisines is jellyfish. Additionally, collagen supplements that are supposed to aid in wound healing are made with it. About half of the protein in three different varieties of jellyfish was discovered to be collagen, according to a research.
Jellyfish is a nutrient-dense food that is low in fat and rich in many micronutrients. Jellyfish is not too popular on menus outside of several Asian countries. But as more people taste this dish, that might be starting to change. Should you like to give it a shot
jellyfish to produce a tasty salad.
3. Beef
Although beef is a great source of collagen, not all beef cuts will provide you with significant levels of the protein. Look for the toughest cuts of beef if you want to get as much collagen as possible. Because they contain tendons and cartilage that is high in collagen, these cuts require the longest cooking times.
Most of the collagen found in beef is type 1 and type 3. These collagen varieties aid in wound healing and reduce the aging process of the skin.
Consider preparing dishes like oxtail, roast beef, and brisket that cook slowly. These slices take on a rich, collagen-filled gelatinous character when the tendons and cartilage are slow-cooked.
4. Skin and cartilage from chickens
Another source of collagen to think about is chicken skin. Laband collagen peptides from chicken skin may have anti-cancer effects, according to research on animals.
Numerous collagen supplements that might ease pain and stiffness in osteoarthritis sufferers are also made from chicken cartilage. Particularly high in collagen and protein is cartilage. Chewing or consuming the cartilage in barbecue chicken wings can raise the quantity of collagen in your meal.
Higher collagen content can also be seen in chicken recipes prepared with the skin on. However, this also implies that they contain more saturated fat, which is bad for the heart (more on this later).
5. The skin of pork
Another well-liked source of collagen is pork skin. According to one study, collagen supplementsderived from pig skin enhanced the quality of life for those suffering from knee arthritis and the symptoms of osteoarthritis.
Pork rinds are a common snack made from pork skin. Additionally, it’s utilized in pickled pig feet seen in Latin American and Caribbean cuisine, as well as in Korean jokbal, a meal that includes braising pigs’ feet in soy sauce with herbs and spices.
6. Salmon
Sealife, including fish, is high in collagen. Researchers have been able to create supplements with fish collagen. When paired with vitamin C, the collagen found in salmon may aid in the healing of wounds.
The skin and scales of salmon have the highest concentration of collagen. Hence, you might think about grilling or roasting fish that has the skin on.or making a soup out of fish bones.
7. Sardines
7. Sardines
Fish scales, skin, and bones contain the majority of the fish’s collagen. As a result, sardines are an excellent option for a meal high in collagen because they are typically consumed whole. Type 1 collagen, the most prevalent kind in the human body, is found in large amounts in sardines.
Sardines are typically offered in cans. Sardines can be eaten raw from the can, grilled, or as an accompaniment to salads or toast.
How much collagen is in foods high in collagen?
| Serving size | Amount of collagen | |
| Bone broth (beef) | 1 cup | 5 g |
| Jellyfish | 1 g | 120-600 mg |
| Beef | 85 g | 2.5 g |
| Chicken skin | 1 kg | 8.6 g |
| Pork skin | 14 g | 5 g |
| Salmon | 1 kg | 2.9 g |
| Sardines | 150 g | 5 g |
The amount of collagen in each serving size of our top collagen choices is shown in this side-by-side comparison. Are there drawbacks to consuming foods high in collagen?
Foods high in collagen, such as animal skin, are often high in saturated fat. Additionally, eating a diet heavy in fat, especially saturated fat, and red meat is associated with:
- elevated cholesterol
- inflammatory response
- increased chance of cardiac problems
- increased cancer risk
This does not preclude you from enjoying fish or meat in its skin. But the risks to your health might not outweigh the benefits of consuming them to increase your intake of collagen.
Unsaturated fats are referred to as “good fats” if you’re searching for more options for healthful fats. These may improve heart health and decrease cholesterol, among other health benefits. There is an abundance of these unsaturated fats, such as omega-3 fatty acids, in jellyfish, sardines, and salmon. Therefore, bear in mind that these collagen-rich meals might be a better option for your general health if you’re trying to eat more foods high in collagen.
What additional natural methods exist for boosting collagen?
The building components of protein are amino acids. And never forget that one kind of protein is collagen. Therefore, eating the kinds of amino acids that your body needs to produce collagen may encourage your body to produce more of it. Among these amino acids are:
- Glycine
- Proline
- Lysine
Certain meals that are suitable for vegetarians also include these amino acids, as do certain foods that come from animals. Among them are:
- Eggs
- Beans with Legume
- Whole grains such as amaranth, barley, and wheat
- dairy goods
- Soy fermentation
- Seaweed
Does vitamin C promote the synthesis of collagen?
Vitamin C-rich meals can also assist your body in producing more collagen naturally. Vitamin C is essential for the production of collagen. Thus, increasing your intake of oranges, red peppers, and strawberries can help your body produce more collagen.
Foods high in collagen versus collagen supplements
So, which is better: taking collagen pills or consuming it through food? It’s not clear.
Collagen supplements have been examined by the majority of academics studying collagen’s health advantages. It’s difficult to compare the possible health benefits of collagen-rich diets because there aren’t many high-quality studies on the subject. Furthermore, trials comparing collagen supplements to meals high in collagen have not been conducted.
It’s also crucial to remember that a large portion of collagen supplement research is funded by the businesses who market these supplements. Thus, a conflict of interest could skew the outcomes.
Furthermore, there is no set dosage for how much collagen is advised. Collagen supplements do not require FD approval because they are regarded as dietary supplements. Generally speaking, eating more collagen-rich foods is less expensive than supplementation. Remember that chicken, salmon skin, and sardines have less fat than red meat, making them generally healthier options if you choose to consume more collagen-rich meals.
Frequently asked questions
Which fruit has the highest collagen content?
Collagen does not exist in fruit. However, a lot of fruits have a lot of vitamin C, which promotes the formation of collagen. Vitamin C-rich fruits such as papayas, kiwis, oranges, and grapefruits can encourage your body to produce more collagen.What makes collagen grow the most?
Whether it’s taking supplements or consuming meals high in collagen, scientists are unsure of what causes the greatest growth in collagen. To discover the solution, more research is required.
The most effective and affordable method is probably nutrition, specifically consuming foods high in collagen and vitamin C.
What are the symptoms of low collagen?
A vital component of skin, bones, and joints is collagen. Moreover, as you age, your body produces less collagen. So, what signs of low collagen could you encounter? These may consist of:osteoporosis or brittle bones
Aging and drooping skin
issues with the healing of wounds
stiffness and discomfort in the joints
weakness and soreness in the muscles
Conclusion:
Improved skin and joint health are associated with collagen. However, it’s uncertain if consuming entire, collagen-rich meals can offer the same advantages. When compared to beef or animal skins, some collagen-rich foods, such as bone broth and jellyfish, may provide more nutrients and less fat. In order to encourage your body to produce more collagen if you don’t eat meat or fish, you might try consuming beans, seaweed, and fermented soy.
