Collagen is the structural protein responsible for many of the characteristics that determine how your skin looks and feels. Not only does it provide your skin structure, but it also affects its suppleness and elasticity. In addition, it helps keep your hair and nails strong and healthy, too!
While your body produces some collagen, that natural production decreases with age. When this happens, it can cause your skin to become thinner and more prone to wrinkles. You may also find that your nails feel brittle, and your hair breaks more easily.
This is why it’s helpful to know which foods are rich in collagen! By incorporating these items into your diet, you can help increase your body’s collagen intake to feel your best from the inside out. Today, we’re sharing 10 of our favorites.
1. Bone Broth
Bone broth is made exactly as its name implies: by boiling animal bones in water.
What makes it one of the most well-known collagen foods around? Those bones contain a natural source of collagen, as well as many other nutrients and minerals, including:
While you can purchase ready-made bone broth in the store, you can also make your own, though the process can be time-consuming. To be thick and rich, bone broth needs to simmer for around 48 hours!
Fish contain a type of collagen called marine collagen. It’s found in the bones and ligaments throughout their body.
While much of this nutrient resides in their head and scales, you can also ingest it by eating the more palatable “meat” of the fish!
If you needed one more reason to love your morning scrambles, eggs are naturally high in collagen!
Specifically, the highest levels are found in the whites, which contain both glycine and proline. These are some of the primary amino acids that make up the collagen protein.
That said, don’t toss those yolks just yet. The yellow part of the egg is rich in vitamin D and healthy fats that can benefit your skin, muscles, and bones.
The aftertaste might be a little polarizing, but it’s important to keep your pantry stocked with plenty of garlic.
This particular collagen food contains significant levels of sulfur. A trace mineral responsible for synthesizing collagen, sulfur can also keep your collagen levels from breaking down over time.
While you’d have to eat a significant amount of garlic to reap noticeable benefits, this recipe staple is also high in vitamin B6, calcium, phosphorus, and selenium, so chop away!
5. Citrus Fruits
Your morning orange and that squeeze of lemon in your water are doing your body some good!
Fresh citrus fruits are high in vitamin C, which boosts collagen production. In fact, it’s a major part of pro-collagen production.
Pro-collagen is a natural precursor to collagen, and it’s responsible for strengthening and supporting many tissues in your body.
Like citrus fruits, broccoli is also chocked-full of vitamin C. The best part? You can cook it any way you prefer and still reap those nutritious benefits!
While it’s delicious raw, you can also cook, bake, or steam broccoli. It’s an ideal side dish to any meat entree and can stand on its own when baked into a casserole.
7. Leafy Greens
For years, you’ve heard how important it is to add plenty of leafy greens to your plate. Whether you love spinach and kale or Bok choy and arugula, choose your favorites and keep them in the fridge.
When you eat these greens on a consistent basis, you’ll increase the levels of vitamin C and chlorophyll in your body. Chlorophyll is the natural component that gives this roughage its green color.
Not only is chlorophyll a powerful antioxidant, but it may also increase your level of pro-collagen.
8. Raw Nuts
While your body needs vitamin C to support collagen production, that’s not the only nutrient to prioritize.
Zinc is another necessary component, and you can find plenty of it in a handful of raw nuts. As you browse the selection, reach for cashews if possible.
Cashews have high amounts of zinc, as well as copper, and your body needs adequate stores of both to produce collagen.
When you think about vitamin C, your mind may go immediately to juice fruits and greens. However, did you know that tomatoes are also rich in this nutrient?
In addition, tomatoes also contain high amounts of lycopene, a nutrient that can keep your skin looking supple and evenly textured.
The next time you make a few slices of avocado toast, add some chopped or sliced tomatoes on top! They’re also excellent in sandwiches, stews, and even on their own.
Speaking of avocadoes, the omega-3 fatty acids they contain can also aid in collagen production! Add them to any brunch order or sneak them into a smoothie for a filling treat.
Looking for another way to get in your daily dose of zinc? Don’t forget about mushrooms, which are also high in the nutrient but low in calories.
One cup of sliced, raw mushrooms contains roughly the same amount of zinc as you’ll find in a cup of cooked kale. Add them to a salad for a fresh twist, or sautee them up and put them in a quesadilla!
Boost Your Body’s Collagen Intake
These 10 foods play a role in helping your body produce and retain as much collagen as possible. As you plan your weekly menu, be sure to leave plenty of room on your plate for these fruits, veggies, and proteins.
Need a little help making sure your collagen levels stay adequate and consistent? That’s where our Collagen Plus Topical Patch comes in.
We specially formulated this natural supplement to support and strengthen your skin, nails, and hair. To discover the difference for yourself, order a box today and take the first step toward reclaiming and maintaining your natural, youthful glow!