Collagen is a general term for proteins in the skin and connective tissue which provide skin with its structure, suppleness and stretch. Besides ageing, the reason people don't have enough collagen production in their body is due to poor diet and lack of necessary elements. Incorporating foods high in collagen into the diet can help to ensure a sufficient supply of collagen which can help keep your skin supple and youthful. Read on to learn about the different foods containing collagen.
List of Foods Rich in Collagen
Collagen tends to have certain properties like anti-aging skin benefits, and help with improvement in joint functionality and joint pain in individuals. The food sources rich in collagen are:
1. Bone broth
Bone broth comprises bones and connective tissue that involves calcium, magnesium, phosphorous, collagen, glucosamine, chondroitin, amino acids, and many other nutrients, all of which can contribute to healthier skin. Each bone broth differs because of the quality of bones used to prepare it. A person can make good bone broth, including cow, chicken, and even fish bones.
2. Chicken
One might be surprised to know that chicken, especially chicken skin, is not only flavourful, but contains a ton of collagen, which can be extremely beneficial for our skin. Chicken can be cooked in a number of ways, from salads and soups to curries and rice dishes.
3. Fish
Fish is an incredible food rich in collagen. Salmon is known to be a great choice of collagen whose benefits include improved skin and tissue health. A person should also consider eating more oysters, which can also increase collagen intake.
4. Egg whites
Egg whites can boost collagen as they are known to contain a high amount of proline (amino acid) necessary for collagen production.
5. Tropical fruits
Remember, taking care of our dietary health is an investment in us to maintain good health, strength, fitness and overall well-being. Fruits packed in amino acids and zinc include guavas, avocados, Jackfruit, apricots and kiwifruit, which acts as a co-factor for collagen production in the body.
6. Leafy green
Leafy vegetables like broccoli, kale, brussels sprouts and spinach are known to be a great source of vitamins A and C and also have chlorophyll content that acts as a precursor to collagen and has a positive effect on the skin, hair and bones due to high collagen and fibre value in it. It help us control the ageing of our skin and reduce wrinkles, puffiness, and dark circles due to its high antioxidant agents like lutein, beta carotene, coumaric acid, and ferulic acid that repairs the DNA and prevent oxidative damage to the cells using its free radical property.
7. Garlic
Garlic is an essential component that is mostly consumed daily in Indian cuisine as it adds flavour to the food. Furthermore, it is well-established as a nutritional powerhouse because of its richness in allicin and another sulfur-containing compound that helps detoxify the body and helps synthesize and prevent the breakdown of collagen. Garlic works as an appetite suppressant, which stops us from binge eating and thus reduces weight and makes our skin wrinkle-free.
Conclusion
Collagen is extremely important to maintain our skin. It imparts structure and resilience to our skin, and consuming foods containing collagen can leave our skin looking supple and young. Our skin is often at risk of conditions like rashes, acne and growths, which is why it is important to keep it well-nourished. If you are dealing with any health issues, it's advised to visit a healthcare practitioner before making any dietary changes. Health problems may require a good health insurance plan to cover consultation costs and testing if required.