Notice how some people's skin naturally has this elastic quality that bounces back? Like how your grandmother always touted bone broth for the back? My friends, that is the secret to collagen!
And no, this is not just some transient fad. This is one of the hottest topics in nutrition, from the streets of London to Los Angeles to Mumbai. Because frankly, who does not want to look and feel the best that they can?
So if you've found yourself Googling " is collagen food" or wondering if you should start consuming more of it, you are most certainly not alone! Collagen supplement usage has shot up over the past couple of years across the US, UK and Indian markets, but there still seems to be a disconnect when it comes to what collagen is, where it comes from, or if the collagen found in foods really holds up to the power of powder.
What is Collagen in Nature?
What is collagen?
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| Diagram showing collagen protein structure made of amino acids" |
In fact, what you might not realize is that collagen is basically the most plentiful protein that exists in your body. It is a basic structural framework for making your skin feel tight and firm and to form and support you bones, tendons, ligaments, and connective tissues - it’s what is used to hold you whole body together like a glue.
As such, Your body makes collagen by binding together amino acids (specifically glycine, proline and hydroxyproline) and to that your vitamin C, zinc, and copper are needed to assist.[1]
Nevertheless, collagen isn’t here for a lifetime!
Your body will slowly stop making collagen once you’ve turned about 25 by 1% each year, it is that’s why many experience losing skin elasticity over the time, as well as a feeling of stiffness in their joints. There are over 28 varieties of collagen in the human body, however there are four that play the key roles in the functioning of the body and that are needed to maintain overall good health: [2]
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| Chart comparing Type |
1. Type I This is the most abundant variety and that you will find in the skin, bones, and tendons.[3]
. 3. Type III This collagen will found within the skin, blood vessels, and certain organs.
4. Type IV Found in the lower layers of the skin it works as filters.[5]
Why Collagen Does More Than Just Give You Glowy Skin:
Why Collagen Does More Than Just Give You Glowy Skin:
the Benefits it Has onYour joints and GUT Skin Health. This Protein Helps To keep skinFirm And bouncy. Collagen is also oneOf the most Abundant ProteinsIn the skin. As withThe bones of your body, whenCollagen is depleted your skin beginsTo sag And wrinkle,And the dryness will set In. Collagen supportsThe skins firmnessand resilience.
Bones And Joint Health Collagen acts AS a protective cushionsOr layer around our Joints. It is OneOf the building Blocks Of cartilage.[6]
Bones And Joint Health Collagen acts AS a protective cushionsOr layer around our Joints. It is OneOf the building Blocks Of cartilage.[6]
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| Collagen benefits for skin elasticity, joint cushioning, and gut health" |
Collagencan also offer a CUSHIONINGffect Around the joints And it IS theMost abundantProtein In our body AND a critical part Of our bonesAnd joints.
Gut Health the two Most abundantelements In your body, in Addition to water, Are proteinAnd collagen. Collagencan assist with supportingthe integrityOf our gut lining And providesan abundanceOf amino acids Including glycine And glutamine,which are Known to promote GUTHealth.[7]
Top Truly Nutrient Dense and Collagen Building Food.
Top Truly Nutrient Dense and Collagen Building Food.
There are two ways to make the most of the amazing collagen in your diet: eat foods high in pre-made collagen or eating foods high in the ingredients needed to produce collagen. | Food | Why It’s helpful.
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| Flat lay of collagen-rich foods |
| :– | :– | Bone broth.
Created using slow cooking of animal bones, tissue and skin it is loaded with collagen ready to be utilized by the body. | Chicken skin. A rich source of Type I and III collagen.[8]
| Fish & Fish Skin.
Marine collagen is highly bio-available.
| Egg whites. Loaded with the necessary proline amino acid required for the building of collagen. | [9]
Citrus fruits.
Excellent source of vitamin C, necessary to building collagen. Oranges, amla, lemons. | Berries.
Loaded with antioxidants and can prevent existing collagen from being damaged.[10]
| Leafy greens.
High in both vitamin C and antioxidants which protect collagen stores. Spinach, kale etc. | Garlic. Loaded with sulfur, required to building collagen.[11]
| Nuts & seeds.
Source of copper and zinc necessary for collagen formation. | Beans & Lentils. Another excellent source of proline and copper.[12]
Supplements Vs Food:
The Bottom Line for Your Collagen Needs Supplements are typically delivered in a powder, capsule or liquid form. Collagen supplements typically consist of degraded, or hydrolyzed collagen, a form that’s easily absorbed by your body. Studies suggest that over an eight- to 12-week period, some people may see an improvement in their skin’s elasticity and a reduction in joint pain when consuming collagen on a consistent basis.[13]
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| Comparison of collagen supplements versus whole food sources of collagen" |
Eating Your Collagen Supplement:
Easy Ideas Bone broth - make your favorite soups and curries with it, or use it in place of water when cooking rice.
Roast chicken, along with the skin, once in a while. Include food rich in vitamin C (amla, amla with bell peppers) when you consume your protein-rich foods to increase the chances of absorption. Nuts or seeds - snacking on a portion once in a while is a fantastic way to supplement your diet with zinc and copper. Seafood - if you eat fish, try and make room in your diet for it at least two or three times per week.
Rehydration - avoid sugary beverages in favor of water or Herbal Tea to preserve your body's Collagen stores.
Coconut Oil Benefits: The Complete Guide to Buying, Using, and Storing It Safely
Got Collagen and Food Questions?
Roast chicken, along with the skin, once in a while. Include food rich in vitamin C (amla, amla with bell peppers) when you consume your protein-rich foods to increase the chances of absorption. Nuts or seeds - snacking on a portion once in a while is a fantastic way to supplement your diet with zinc and copper. Seafood - if you eat fish, try and make room in your diet for it at least two or three times per week.
Rehydration - avoid sugary beverages in favor of water or Herbal Tea to preserve your body's Collagen stores.
Coconut Oil Benefits: The Complete Guide to Buying, Using, and Storing It Safely
Got Collagen and Food Questions?
We’ve Got you covered
Q: What are the foods that are most high in collagen?
A: Fish skin, bone broth and chicken skin are most recognized for their high natural content of collagen.
Q: can I still get collagen if I am a vegetarian?
A: Definitely! To give your body sufficient collagen, focus on eating collagen-boosting vitamin C foods such as amla and citrus fruits, leafy green vegetables, and nuts and legumes, which have the required building blocks to produce your body’s own. Q: When in life do you start to pay attention to your collagen? A: It is generally recommended to begin focusing on collagen in your mid to late twenties because that is when the body's natural production of collagen declines.
Q: can I still get collagen if I am a vegetarian?
A: Definitely! To give your body sufficient collagen, focus on eating collagen-boosting vitamin C foods such as amla and citrus fruits, leafy green vegetables, and nuts and legumes, which have the required building blocks to produce your body’s own. Q: When in life do you start to pay attention to your collagen? A: It is generally recommended to begin focusing on collagen in your mid to late twenties because that is when the body's natural production of collagen declines.
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