Where to Find Collagen in Foods: What to eat for skin and connective tissue health

Where to Find Collagen in Foods: What to eat for skin and connective tissue health

Collagen is found in a variety of animal products, and certain foods boost the production of collagen within your body. 

Collagen may seem simple enough, it is actually a general term for the proteins that give our skin, tendons, and fascia the ability to stretch and firmly hold their shape. 

Although you can easily find collagen powder or capsules at a health food store or online, collagen from edible (mostly animal) proteins are far more bioavailable than collagen from supplements. That means you absorb and assimilate collagen from foods much easier than from supplements.

This leads to the question, which foods are rich in collagen?

Before we get into that, let’s quickly go over some of the top benefits of collagen, besides it being an excellent protein for pelvic floor health and rehabilitation:

Number 1. Collagen replaces what's lost through aging.

Collagen is like the "glue" that holds our body together and. As we produce less collagen starting in our forties, the collagen added to our diet will replace the lack for optimal health.

Number 2. Collagen is an easy-to-digest protein. 

Collagen is easy on our bodies and will not cause discomfort. It contains minerals in a form the body can absorb easily, like calcium, magnesium, phosphorus, silicon, sulfur, and trace minerals. 

Number 3. Collagen smooths wrinkles and boosts elasticity in the skin. 

Collagen improves skin health, helping it hold on to moisture and, yes, even help preserve muscle mass and a youthful appearance.

Number 4. Collagen helps lessen joint aches and pains

Incorporating Collagen into your diet will help you get back on your exercise track. Collagen supports connective tissues and improves joint pain after exercise. One study found that collagen improved joint pain among athletes. It also helps cartilage repair and has an anti-inflammatory effect.

Number 5. Collagen improve gut health

Collagen improves digestion and allows for gut healing as research found that patients with gut ailments and conditions have low collagen levels. You could help these deficiencies by having regular collagen in your foods. You can heal inflammation with collagen and support your body in healing. 

Number 6. Collagen keeps bones healthy

Collagen strengthens bones and joints. As we age, our bone mineral density decreases. But collagen stimulates bone formation while slowing down bone loss and can increase bone mineral density.

Now that we’ve covered the benefits, let’s go ahead and give you some examples of the most collagen-rich foods we know of:

• Beef & Chicken bone broth are the most bioavailable and best sources of collagen out there. It takes little time and effort to make bone broth, and the good thing is you get to use every part of an animal you’re eating. Also the skin on the chicken will be packed with collagen.

• Fish and shellfish are packed with collagen. Some are in the meat itself, but if you use the connective tissue, eyeballs, and bones to make broth, bisque, or stock you get everything possible out of your fish. Some researchers believe that fish and shellfish are one of the best and most easily absorbed sources of collagen - so, don’t waste any of that seafood platter!

• Egg whites don’t contain pure collagen per se, but egg whites do contain proline, which helps your body create its own collagen.

• Beans and legumes aren’t nearly as rich in collagen as animal proteins, but the correct balance of beans and legumes can help you make collagen. Also, beans and legumes are great sources of amino acids.

In addition to eating foods that are rich in collagen, it is important to eat other foods that help us absorb that collagen easier and to produce our own collagen within our bodies. This will help us strengthen the fascia inside our pelvic floors while protecting our joints and tendons.

In order to best utilise the collagen you consume & to create your own collagen, you need to get enough:

• Vitamin C: Foods rich in vitamin C include citrus fruits, tomatoes, berries, and tropical fruits. If you eat enough fruit, you should be fine for vitamin C. 
• Sulfur is a trace mineral that helps your own body produce collagen. It can be found in garlic, legumes, and leafy green vegetables.
• Zinc and copper: These minerals also help you to create collagen. You’ll find them in cashews, shellfish, and organ meats.

Now I’d like to talk about foods to avoid

Just as many foods boost collagen production or contain healthy amounts of collagen, others can affect your body’s ability to absorb or produce the essential amino acid. 

Foods with excessive sugar or refined carbohydrates are best avoided as these can prevent your body from absorbing collagen or affect collagen production.

In summary, collagen helps with skin health, pelvic floor health, and the health of your tendons and joints. And a diet filled with vitamin-rich fruits and vegetables and fully utilized animal proteins will lead to a collagen-rich diet.