Collagen is everywhere these days, from social media to grocery store shelves, often in supplement form. But before reaching for supplements, many are turning to food-first approaches. If you’re wondering What Foods Have Collagen In Them, you’re in the right place. Even if anti-aging or joint pain relief isn’t your primary concern, understanding collagen is important because our natural production declines as we age, starting as early as our mid-20s. After 40, we lose approximately 1% of collagen each year. This article will explore the best foods and drinks to naturally boost your collagen intake.
Collagen’s popularity is undeniable, with the market projected to reach nearly $20 billion by 2030. This surge is largely fueled by its touted anti-aging skin benefits, supported by scientific research. Studies have also indicated collagen’s role in enhancing joint function and alleviating joint pain, as highlighted in a 2021 review in Amino Acids.
While collagen supplements offer benefits, they aren’t essential for everyone and can be costly. Many people prefer to prioritize obtaining nutrients from whole foods. Regardless of your age or specific health goals, incorporating collagen-rich foods into your diet can be a proactive step towards maintaining overall wellness. Let’s dive into the top food sources of collagen.
1. Beef Bone Broth
When considering what foods have collagen in them, beef bone broth stands out as a top contender. Bovine sources, particularly cattle, are among the richest in collagen available. If your focus is on boosting collagen type I – crucial for healthy skin, hair, and nails – then beef bone broth is an excellent choice. It’s densely packed with this specific type of collagen.
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2. Skin-On Chicken
Research suggests that chicken, particularly the skin and cartilage, is a valuable source of collagen. A 2019 study in Alternative Therapies in Health and Medicine found that middle-aged women who consumed collagen supplements derived from chicken cartilage experienced improvements in fine lines, wrinkles, crow’s feet, and skin elasticity. Therefore, when thinking about what foods have collagen in them, skin-on chicken is a readily accessible and effective option. Opting for chicken with the skin on is a simple dietary tweak to increase your collagen intake. If you prefer ground chicken, inquire with your butcher about including the skin, or ask them to grind skin-on thighs or breasts for you.
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3. Pork Bone Broth
Another significant source of collagen, when considering what foods have collagen in them, is pork bone broth. Porcine, or pig-derived, byproducts are rich in collagen. Interestingly, porcine collagen is remarkably similar to human collagen. This similarity is why it’s frequently utilized in healthcare for skin grafts, wound care, and tendon reinforcement. Pork bone broth offers a flavorful and effective way to incorporate this beneficial collagen source into your diet.
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4. Sardines
Fish is another important category when exploring what foods have collagen in them. Similar to other animal sources, fish collagen is concentrated in the bones, skin, and scales. To maximize collagen intake from fish, choose options where you consume most or all of the animal. Sardines are an excellent example, as they are typically eaten whole, bones and all. Additionally, if you prepare fish like salmon fillets, leaving the skin on during cooking and consuming it will also provide a collagen boost.
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5. Organ Meats
Organ meats are often overlooked, but they are nutritional powerhouses and key contributors when considering what foods have collagen in them. Collagen type I is naturally abundant in organs such as liver, heart, brain, and kidneys. These can be incorporated into your diet in various ways, such as adding them to stews or enjoying pâté on toast. If organ meats aren’t a regular part of your meals, remember that collagen type I is also present in skin, bone, and ligaments, offering alternative avenues for dietary intake.
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6. Collagen-Infused Drinks
Beyond bone broth, the beverage world offers other options when exploring what foods have collagen in them, or rather, what drinks. Collagen water, collagen lattes, and collagen smoothies are increasingly popular. Beverages containing hydrolyzed collagen are easily digestible and efficiently absorbed by the body, as supported by research published in the journal Molecules in 2019. Hydrolyzed collagen is a supplement form where collagen molecules are broken down into smaller peptides, derived from sources like chicken, beef, or fish. While you can add collagen powder to drinks at home, many cafes and smoothie bars now offer collagen-rich beverages.
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7. Gummy Candy
Surprisingly, when considering what foods have collagen in them, gummy candy makes the list. While not the healthiest option due to added sugars, many gummy candies are made with gelatin. Gelatin is derived from partially hydrolyzed collagen, according to a 2021 review in Polymers. However, it’s important to note that not all gelling agents are animal-based. Vegetarian and vegan gummies use alternatives like agar-agar, which do not contain collagen. Gummy candy should be considered a treat and not a primary source of collagen due to its sugar content.
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8. Berries
Berries, though not direct sources of collagen, are vital when considering what foods help produce collagen. Blueberries, raspberries, strawberries, and blackberries are all excellent sources of vitamin C, a crucial nutrient for collagen synthesis in the body. Vitamin C is an essential vitamin, meaning our bodies cannot produce it, so we must obtain it through diet. A cup of strawberries provides nearly 100% of the daily recommended vitamin C intake, while raspberries and blackberries offer about 35%. Vitamin C is also known for its skin health benefits, with studies indicating it can reduce sun damage, as noted in a 2021 review in Clinics in Dermatology.
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9. Broccoli
Broccoli is another fantastic vegetable to include when thinking about what foods help your body make collagen. Like berries, broccoli is rich in vitamin C. A cup of cooked or raw broccoli provides approximately a day’s worth of vitamin C, which plays a fundamental role in collagen production. While vitamin C is necessary for collagen synthesis, it doesn’t need to be consumed simultaneously with collagen-rich foods or supplements. Including both in your diet throughout the day is sufficient to support collagen production.
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10. Aloe Vera
Aloe vera is widely known for its topical benefits in soothing sunburns, but consuming aloe vera also offers skin-enhancing advantages and answers the question of what foods can boost collagen indirectly. A 2020 study in The Journal of Dermatology revealed that low doses of oral aloe vera increased collagen content in the dermis, the middle layer of the skin. The study indicated that a daily oral intake of 40 micrograms of aloe vera improved skin barrier function, hydration, and elasticity.
