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Health & Wellness

Collagen

Collagen is a key component in bones, skin, muscles, and other body parts. It may help improve skin health, relieve joint pain, and prevent bone loss, among other things.


You may be hearing a lot about collagen these days. Before you invest in collagen supplements you may want to know more about what collagen does, and what food you can eat to receive all the benefits. If you are eating a healthy and varied diet you most likely do not need collagen supplements, but for most people taking the supplements will not do harm.


Collagen is a protein that provides structure to skin, hair, nails, bones, and connective tissues. While the body produces collagen, consuming collagen-rich foods or those that support collagen production can help maintain healthy levels. Collagen is continuously broken down and rebuilt in the body. Factors like aging, exposure to UV radiation, smoking, and poor nutrition can accelerate collagen breakdown.


There are actually 28 different types of collagens, and you may find supplements that list certain types. However, when you eat collagen, you are rebuilding all of the different types of collagen in your body…not just one or two types.


Here are some of the best collagen-rich foods:

  • Bone Broth: Made by simmering animal bones and connective tissue, bone broth is rich in collagen. It’s also a good source of amino acids and minerals.

  • Chicken: Chicken, especially with the skin and connective tissues, contains a significant amount of collagen. Chicken feet, wings and neck are particulary rich sources.

  • Fish and Shelfish: Fish skin and cartilage are high in collagen. Fish broth or stock made from fish bones can also be a good source.

  • Egg Whites: Egg whites contain large amounts of proline, an amino acid that is crucial for collagen production.

  • Gelatin: Derived from collagen, gelatin is found in animal bones, skin, and connective tissues. It's commonly used in desserts and can be added to soups and sauces.

  • Meat: Beef, pork, and lamb, particularly cuts with connective tissue like brisket, chunk, and shank, are rich in collagen.
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Foods that support collagen production in the body include citrus and berry fruits (vitamin C is essential for collagen synthesis), leafy greens, garlic, nuts and seeds, and beans. Incorporating these foods into your diet can help maintain healthy collagen levels and support overall skin and joint health.