8 Collagen-Rich Foods You Need To Add To Your Diet Now

Collagen is the structural protein found in skin and other connective tissues. Eating collagen-rich foods can help you boost its levels in the body, making skin tissues stronger so they are able to withstand excess stretching. High collagen levels can also improve skin moisture, which leads to supple skin. In this blog, we will discuss some foods containing collagen. 

Before moving about collagen-rich foods, it would be better if we understood its role in our body. So, let’s learn why collagen is important for our body in the section below.

Role Of Collagen In Your Body

If you think that collagen is only for skin health, think again! Collagen is vital for our whole body. You can understand this better from the below points:

• Collagen helps form fibroblasts for new cell growth. Fibroblasts are cells that produce connective tissues in the body. They are also responsible for generating mesenchymal cells for bone formation. 
• Collagen prevents the absorption and spreading of pathogenic substances, environmental toxins, micro-organisms, and cancerous cells in the skin, protecting the organs. Hence, it’s vital to protect body organs.
• It changes the wound microenvironment, acts as the scaffold for cell attachment and function; it also provides antimicrobials to help wounds heal quickly. 

Collagen-Rich Foods List

You can understand why collagen is important for your body from the above points. Now, let’s scroll down and explore collagen-rich foods.

1. Chicken

If you are looking for the best foods containing collagen, chicken is the first option. 100g of chicken breast can give you around 16g of collagen, and 100g of thigh can provide you with 31g of collagen. Chicken collagen can protect the digestive system from permeability because it contains amino acids that build tissue to align the cologne and the entire gastrointestinal tract.

2. Fish

Among the collagen-rich foods, fish is next on this list. It contains collagen in ligaments and bones. Marine collagen is easier to digest than whey or casein proteins, making fish an ideal option if you have weak digestion and are looking for foods containing collagen. Fish skin is a good source of collagen, and its muscles also contain more than 1% of collagen. 

3. Bone Broth

Bone broth can provide 6g to 12g of collagen, depending on the bones used; hence, it is one of the most collagen-rich foods. It also provides minerals like calcium, magnesium, potassium, phosphorus, electrolytes, and vitamins. Bone broth also contains amino acids, such as glycine, proline, and hydroxyproline, which make collagen in the body.

4. Citrus Fruits

Consider citrus fruits like oranges, grapefruit, and lemons if you are looking for collagen rich foods for skin and hair. They are filled with vitamin C, which plays a major role in collagen production. Vitamin C prevents the auto-inactivation of lysyl and prolyl hydroxylase, two key enzymes in collagen biosynthesis. 

5. Berries

Berries are another option for people looking for collagen-rich foods for skin and hair. They are loaded with vitamin C to boost collagen production in the body. 100g of raspberries, blueberries, and blackberries provides 26mg, 10mg, and 21mg of vitamin C, respectively. Additionally, they contain antioxidants to protect your skin from damage. 

6. Garlic

Garlic is next among the collagen-rich foods you must add to your diet. It is easily available in kitchens and is used to prepare dishes. Garlic contains taurine and lipid acid that help rebuild damaged collagen fibres. Moreover, it contains antimicrobial and antifungal properties to kill bacteria and keep your scalp healthy. So, it’s also one of the collagen rich foods for skin and hair. 

7. Leafy Greens

You must have heard that eating leafy greens is important to stay healthy. Leafy greens can also increase collagen production in your body. Some green leafy collagen-rich foods are spinach, Kale, Chard, Lettuce, and Watercress. They also contain chlorophyll, which increases the precursor to collagen in the skin.

8. Beans

Beans are some of the superfoods everybody must add to their diet. They are packed with fibre, protein, and amino acids. Collagen is protein molecules made with amino acids, so you must choose beans if you are searching for foods containing collagen. As mentioned above, proline, glycine, and hydroxyproline are the main amino acids forming collagen. 

Boosting collagen: Secret of Healthy skin

Beans, garlic, leafy greens, chicken, fish, bone broth, etc., are collagen-rich foods. They also provide other beneficial minerals like zinc, potassium, phosphorus, vitamins, etc., helping you to get healthy skin. Consider the consumption amount of different foods for best benefits. For instance, 1 cup of berries a day can help you reap health benefits. 

Frequently Asked Questions

Is banana among collagen-rich foods?

Bananas don’t contain collagen but can boost collagen production in the body. They are a good vitamin C source, essential for collagen production. 

Which dry fruit should you eat for collagen? 

Cashew is the dry fruit you should consider for collagen. It contains phosphorus, zinc, copper, vitamin C, and selenium to improve collagen levels.

How can you renew collagen on your face?

You can use creams, serums, microneedling, platelet rich plasma therapy, and chemical peels to boost collagen on your face. 

Are dairy products good for collagen?

Milk, cheese, yoghurt, etc., contain proline and glycine, two amino acids for collagen production. So, dairy products will definitely boost collagen in your body. 

Can exercising increase collagen in the body?

Exercising increases blood flow in the body, which boosts collagen levels.