Collagen-rich foods provide many health benefits. Collagen is a protein essential to the health and function of connective tissues in your body. Connective tissues weave your body’s body parts, such as the skin, bones, and organs, together and shape your body. Without Collagen, your body might look very different. However, Collagen is available in supplements and fruits and vegetables; collagen-rich foods can help your body make more Collagen.
Which foods are rich in Collagen?
- Bone broth. Bone broth is made of bones and connective tissue; it contains calcium, magnesium, phosphorous, Collagen, glucosamine, chondroitin, amino acids, and many other nutrients.
- Chicken. Poultry contains too much connective tissue; These tissues make chicken a rich source of dietary Collagen.
- Fish. Like other animals, fish have bones and ligaments made of Collagen.
- Egg whites. Although eggs don’t contain connective tissues like many other animal products, egg whites have large amounts of proline, one of the amino acids necessary for collagen production.
- Citrus fruits. Vitamin C is significant in producing pro-collagen, the body’s precursor to Collagen. Therefore, getting enough vitamin C is critical.
- Though citrus tends to get all the glory for its vitamin C content, berries are another excellent source. Ounce for ounce, strawberries provide more vitamin C than oranges. Raspberries, blueberries, and blackberries offer a hefty dose, too.
- Tropical fruits. Tropical fruits like mango, kiwi, pineapple, and guava are rich in Vitamin C. Guava also boasts a small amount of zinc, another co-factor for collagen production.
- Garlic may add more than just flavor to your stir-fries and pasta dishes. It could boost your collagen production, too. Garlic is high in sulfur, a trace mineral that helps synthesize and prevent collagen breakdown.
- Leafy greens. We all know leafy greens are a vital player in a healthy diet. As it turns out, they may offer aesthetic benefits, too. Spinach, kale, Swiss chard, and other salad greens get their color from chlorophyll, known for its antioxidant properties; consuming chlorophyll increases the precursor to Collagen in the skin.
- Beans. Beans are a high-protein food that often contains the amino acids necessary for collagen synthesis. Many are rich in copper, another nutrient needed for collagen production.
- Cashews. Cashews contain zinc and copper, which boost the body’s ability to create Collagen.
- Tomatoes. Tomatoes are a source of vitamin C; one medium tomato can provide up to almost 30 percent of this vital nutrient for Collagen. Tomatoes also boast large amounts of lycopene, a powerful antioxidant for skin support.
- Bell peppers. Bell peppers contain capsaicin, an anti-inflammatory compound that may combat signs of aging.
Boosting your collagen levels is essential as the body produces less Collagen as you age, and existing Collagen breaks down faster. Women experience a significant reduction in collagen production after menopause; however, it is normal for everyone to experience a decline in collagen production after age 60.
What are the health benefits of boosting Collagen?
- May improve skin health.
- May relieve joint pain.
- May prevent bone loss.
- May boost muscle mass.
- May promote heart health.
- It may improve gut health, brain health, weight loss, hair, and nails.
When to consult a doctor for low collagen levels?
Consult an Intercare doctor if you are experiencing wrinkled skin due to elasticity loss, stiff joints, and gut health issues such as ulcers and digestive problems. Collagen is one of the major structural components of the body; Low Collagen can result in Ehlers-Danlos syndrome, a group of related disorders caused by different genetic defects in Collagen.