Eating collagen-rich foods is a great way to boost your body’s natural production of collagen.
It’s well known in the health and beauty industry that collagen as a supplement is beneficial in a variety of ways: it helps make your nails, hair and bones stronger, and is believed to improve skin’s elasticity and brightness, giving a more youthful appearance as we age (and our natural collagen production begins to wane).
While collagen supplements are great to add to your routine, adding collagen to your diet directly by eating foods high in collagen is also advantageous. That’s because the collagen naturally contained n food is more bioavailable, meaning it’s more easily absorbed by the body.
Below are six foods that you can add to your diet that are high in collagen and will help your body boost its own collagen production.
For the DIY-lover, you can make your own homemade bone broth by simmering animal bones in water (and adding spices for seasoning), a process that typically takes anywhere from 6-15 hours. For those looking for a quicker fix, there are concentrated bone broth powders that have done all the hard work for you. Browse our selection of bone broths here.
Leafy greens are not only a staple of any healthy and balanced diet, they’re also valuable in the production of collagen. So next time you order a salad or find yourself snacking on some spinach, kale or swiss chard, you’ll be helping boost your collagen levels, too!
Garlic is another healthy food that can assist in collagen production and help prevent your current collagen levels from breaking down. Studies show that you need to ingest a significant amount of garlic to see significant results, so it may be worth adding a garlic supplement to your diet to boost your total garlic intake. In addition to boosting collagen production, garlic is also known to lower cholesterol.
Many bone broths use chicken bones as their base, so it should come as no surprise that adding more chicken to your diet can help boost collagen production as well. Chicken contains all of the amino acids required to make collagen, most of which can be found in their bones and cartilage.
Collagen in fish has a high bioavailability and is a great alternative for people who may not want to get collagen from bone broths or chicken. In addition to adding fish to your diet, try adding in a fish oil supplement, which features a high absorption rate along with other health benefits, like cardiovascular support. (Note: here’s a guide for choosing the best fish oil for your specific needs).
Collagen supplementation can be tough for vegetarians and those with otherwise restrictive diets, but fear not—tomatoes feature high levels of vitamin C, which is needed for collagen production. Tomatoes are also rich in antioxidants that help prevent the breakdown of collagen in the body. So add some tomatoes to your salad or pasta dishes for an added boost!