Collagen is an important protein present in your body. The protein is important for maintaining several structures in your body including bones, muscles, connective tissues, tendons, cartilage, ligaments, and much more.
Additionally, collagen also enhances the skin and is an important factor that keeps the skin youthful as you age.
This anti-ageing tends to decline as you age which is why you may experience ageing symptoms on the skin including wrinkles and fine lines.
The ageing symptoms are not limited to skin health, you may also experience joint health issues that arise as levels of collagen in the body decline.
The question is, how does one keep collagen levels intact? And what kinds of foods available are great for maintaining collagen levels? Here in this article, we have listed the top sources of food that can help to boost collagen levels naturally.
What is collagen made up of?
Collagen is a protein that has a triple helix structure. The three main building blocks for collagen are amino acids called proline, glycine, and hydroxyproline.
These three amino acids combine to form collagen which then strengthens, protects, and maintains the structural units in your body. The body also needs other nutrients for boosting the production of collagen.
These include vitamin C, zinc, copper, and manganese. Thus, to maintain the levels of collagen, it is important to maintain the supply of these building blocks that make collagen production possible.
Thus, let us take a look at some of the important ways of enhancing collagen levels by adding collagen-rich foods to your diet.
Top foods for enhancing collagen levels in the body
Our dietary habits play an important role in the production of collagen. This is why, it is important to make sure that the body gets proper nutritional support to maintain the production and levels of collagen naturally.
Here are some of the food options that help the body in maintaining the production of collagen:
Bone Broth: Bone broth is one of the most popular food options known for enhancing collagen levels naturally. Bone broth is typically made from bones and connective tissues of animals. This is why, it contains a rich supply of nutrients that boost collagen production. These nutrients include minerals like magnesium, phosphorus, calcium, and much more. You also get a considerable amount of collagen in bone broth which is good for maintaining the health of your skin and joints. Additionally, bone broth also contains a rich supply of amino acids which are important for collagen production in the first place. It also depends on the quality of the bones you use for the broth, so make sure that you prepare the broth using fresh ingredients.
Chicken: Chicken is known for the high amounts of protein present in it. Chicken meat is a must for those who are looking for enhancing and strengthening their muscles. According to research some parts of chicken including its cartilage and neck are the most potent sources of collagen. Chicken meat consists of a large amount of collagen as it contains a large number of connective tissues altogether. Hence, chicken is one of the best sources of collagen one can get their hands on.
Fish: It is often observed that people who eat fish daily have amazing and naturally glowing skin. This is because the ligaments and bones of fish are made of collagen. According to research, marine collagen is easily absorbable by the body and is great for enhancing the levels of collagen in your body. However, most of the collagen is available in the parts of the fish that people tend to skip. These include the eyeballs of the fish, fish skin, scales, and head. Thus, make sure to get the right fish and utilize these parts as they contain the highest levels of collagen.
Egg Whites: It is a well-known fact that proline is important for the production of collagen. Even though eggs do not have connective tissues for maintaining collagen levels, it does contain large amounts of proline which is important for maintaining the production of collagen. Proline is one of the amino acids important for producing collagen which is why egg whites can be a great option for boosting collagen production.
Organ Meats: Organ meats are one of the best sources for obtaining Type I collagen. These organ meats typically include parts like the heart, liver, brain, and kidneys. Although this type of collagen is also found in the skin, ligaments, and other parts of animals, organ meats are high in type I collagen and are one of the best options for boosting collagen production.
Fruits rich in Vitamin C: As mentioned earlier, Vitamin C plays an important role in the production of collagen in your body. This is why it is good to add fruits like oranges, grapefruits, lemons, and other citrus fruits that contain high levels of vitamin C in them. This enables your body to boost the production of collagen and thus, keeps collagen levels in check.
Berries: Apart from citrus fruits, berries are another potent source of vitamin C. This keeps vitamin C levels in check and maintains the production of collagen as well. Additionally, the antioxidants that berries like strawberries, raspberries, blueberries, and blackberries have are great for maintaining the health of your skin as they protect the skin against damage.
Tropical Fruits: These include fruits like guava, kiwi, mangoes, pineapple, and much more. You can add these fruits to your diet as they also provide an ample amount of Vitamin C for maintaining the production of collagen. Some of these fruits also provide the body with important minerals like zinc which is also one of the nutrients necessary for collagen production.
- Other food sources: Other foods that are great for maintaining collagen levels in the body include Garlic, Leafy Greens, Beans, Nuts, Tomatoes, and much more. These foods protect collagen levels by preventing their breakdown and providing the body with nutrients that are important for maintaining collagen production.
There are plenty of food sources that promote and support collagen production. It is important to consume these foods in moderate amounts so that you can healthily promote collagen production.
There are plenty of options for vegans, vegetarians, and people who eat meat, so, you can get creative and utilize these foods in your way.