From Berries to Bone Broth: 8 Collagen-Rich Foods to Add to Your Diet

Whether you search for how to get youthful skin or stronger bones, the term collagen keeps propping up. It’s like everyone from beauty gurus, celebrities to even nutritionists cannot get enough of collagen and rightly so. As the most abundant protein in our bodies, collagen is essential for maintaining the structure and elasticity of our skin, muscles, and connective tissues.

 If you're on the search for youthful skin, strong bones, and flexible joints, guess what? You can naturally boost your collagen levels with what you eat! 

 So here are 8 collagen rich food and collagen food sources that you absolutely need to add to your diet. 

8 Collagen-Rich Foods to Add to Your Diet

 1. Bone Broth

First up, we have bone broth – the superstar of collagen food sources. This nutrient-dense broth is made by simmering animal bones (commonly beef or chicken) for an extended period, the slow-cooking process breaks down the bones and connective tissues, releasing all the good stuff like collagen, glycine, and proline, which are crucial for skin elasticity and joint health.   

Bone broth is highly bioavailable (easy to absorb and utilise by the body) and also contains other nutrients that support collagen synthesis, such as calcium, magnesium, phosphorus, and various other trace minerals. These nutrients work synergistically with collagen. The best part is that bone broth is easy to incorporate into soups, stews, and even as a standalone drink, making it a delicious collagen rich food in your diet.

 2. Fish

Seafood, specifically whole fish, especially the ones with the skin and bones still on, like salmon, sardines and mackerel, are fantastic collagen foods. Fish is also very rich in omega-3 fatty acids, which have anti-inflammatory properties that support collagen production and help protect against collagen breakdown.  Additionally fish includes vitamins D and B2 (riboflavin), calcium, phosphorus, and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. So next time you're looking for collagen rich foods, don't be shy – leave the skin on your fish and enjoy the extra collagen boost.

 3. Chicken

Chicken is not just a lean protein source (a body builder and gym lover's absolute favourite!); it's also one of the collagen food sources. Chicken skin, cartilage, and bones contain significant amounts of this vital protein. Chicken feet, in particular, are a traditional collagen food source, though they might not be to everyone's taste. Try incorporating more chicken into your diet through soups and broths for the perfect foods that contain collagen.

 4. Egg Whites

Egg whites are another excellent source of collagen. They are packed with proline, an amino acid essential for collagen synthesis. While the yolks provide other nutrients, it's the whites that pack the collagen punch. So, scramble them, make an omelette, or whip up some fluffy egg whites – your skin and joints will thank you.

 If you are a vegetarian or have strict dietary restrictions and are worried that all collagen rich foods seem to be animal based, don’t fret. There are a large number of foods that contain collagen and collagen supplements that are vegetarian and vegan friendly. 

Let’s take a look at some vegan friendly collagen food sources:

 5. Citrus Fruits

While citrus fruits don't contain collagen, they're loaded with vitamin C, which is essential for the hydroxylation of proline and lysine, amino acids needed for collagen formation. Without adequate vitamin C, the body cannot form or store collagen effectively. So including a healthy portion of oranges, lemons and limes, grapefruits and tangerines will help you maintain the radiant glowing skin.

 6. Berries

Who doesn't love a handful of berries? Strawberries, blueberries, and raspberries are not only delicious but also rich in vitamin C and antioxidants. These delicious little treats protect against free radicals that can damage collagen, keeping your skin looking fresh and youthful. It’s a ‘berry’ good idea to add them into your breakfast smoothie or enjoy a handful as a snack.

7. Leafy Greens

Spinach, kale, Swiss chard – leafy greens aren’t considered the MVP of the veggie world just like that. They're packed with vitamins A and C, both of which are vital for collagen synthesis. Add one of these collagen foods into your daily diet, be it a handful in your salads, smoothies, or sauté. Your body will thank you for the collagen boost!

8. Garlic

Last but not least, let's talk about garlic. This pungent little bulb is a sneaky source of collagen-boosting goodness. Garlic contains taurine and lipoic acid, which help rebuild damaged collagen fibres. Plus, it's rich in sulphur, a trace mineral that helps synthesise and prevent the breakdown of collagen. So, go ahead – add a bit of garlic to your dishes and give your collagen a helping hand.

 So there you have it – eight foods that contain collagen that are not only delicious but also fantastic for your health. By incorporating these collagen food sources into your diet, you're setting yourself up for healthier skin, stronger joints, and overall improved wellness. 

Now if you are someone who is looking for a supplement to help boost your collagen needs along with your collagen rich foods diet you can consider including a collagen powder in your daily routine.

Panchamrit has a vegan friendly collagen powder that is enriched with Ayurvedic herbs like Anantmool, Manjishtha, and seabuckthorn to solve not just your collagen needs but many skin problems to help you get enhanced skin elasticity and firmness, stronger bones and joints, reduced fine lines and stronger hair and nails. 

Remember, while vegan collagen powder supplements are available they are not a substitute for a healthy balanced diet and are there to complement your nutritional meals and include collagen rich foods so you get the best of both worlds for a more holistic approach.

Next time you're at the grocery store, keep an eye out for these collagen foods and start adding them to your meals. Your body will thank you, and you'll be on your way to a collagen-rich diet in no time. Here's to youthful skin, strong bones, and feeling fabulous from the inside out!