10 COLLAGEN BOOSTING FOODS

It’s everywhere in your body, a multi-purpose protein that does a huge amount of work to keep you healthy. 

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So what can you eat to stock up on collagen without having to take an expensive supplement?

It’s amazing how much you can benefit from having enough collagen, the most abundant protein in your body. It’s in your muscles, bones, tendons, ligaments, organs, blood vessels, skin, intestinal lining and all kinds of connective tissues.

You can’t have your collagen levels tested but it’s pretty obvious when your supply is running down. Your body produces less as you grow older and this is one reason for wrinkles, stiffer tendons, and ligaments, shrinking and weakening muscles, as well as joint pain or osteoarthritis because of worn cartilage and gastrointestinal problems as the lining in your digestive tract thins.

Sounds pretty grim – and you can’t do much about ageing. But stress, sickness and poor diet can also affect your collagen levels. You can do something about those.

You’ve heard stories that collagen can keep your skin firmer and more supple for longer. The truth is it’s a fairly new theory and experts want more proof. Even so, some studies suggest a collagen-rich diet can make your skin more elastic and keep the lines away a little longer.

No harm in trying – and collagen has other benefits as well. It reduces bad cholesterol and raises good cholesterol levels. It can help athletes build and maintain lean mass.

You’ve probably also heard of bone broth, a soup made by boiling bones. It certainly is healthy but it doesn’t contain all that much collagen. Click here for the recipe.

Here are some other options to get in more collagen naturally on the same plate as the other nutrients you need.



CHICKEN
The connective tissue between chicken bones is full of collagen. Make a chicken soup or stock (freeze it for later) out of the bones and the gooey bits that join them.

Click here for the best Chicken and Leek Pot Pie recipe.

EGGS
Egg whites contain glycine and proline, the main amino acids in collagen. No, that doesn’t mean go for trendy egg-white omelets. The yolk contains vitamin D and healthy fats.



DARK LEAFY GREENS
Kale, broccoli and spinach are in this group. They contain chlorophyll which helps create ingredients for making collagen. They’re also full of vitamins E, A and C, which are necessary for collagen synthesis.

Click here for LesDaChef’s Creamed Spinach recipe.



BERRIES AND CITRUS
Blueberries, strawberries, blackberries and raspberries are rich in ellagic acid, which helps preserve collagen. They’re also a great source of vitamin C, which has a vital part in collagen production.

Click here for a yummy Berry Parfait recipe.

ALMONDS
The copper in these nuts is an ingredient in collagen production. They also contain vitamin E, which works with vitamin C to form collagen.

SOY
Soy contains the plant hormone genistein, which blocks skin-ageing enzymes and encourages the production of collagen. Tofu, soy milk and soy cheese are great sources.



ORANGE FRUIT AND VEGETABLES
Lots of orange fruit and veg are full of vitamin A, which helps repair damaged skin by restoring collagen stores.

Click here for Lazy Makoti’s Beetroot and Butternut Salad.



FISH
The molecules from fish collagen are smaller, so your body might absorb them more easily. Boil some fish parts for a healthy stock.

Click here for quick and easy Beer-Battered Fish and Chips with Minty Mushy Peas recipe.

GARLIC
Garlic has lots of sulphur which helps prevent collagen from breaking down and boosts collagen synthesis

Finally, avoid sugary and processed food. They can harm your body’s ability to produce and maintain collagen levels.

Sources: https://health.clevelandclinic.org, http://www.mydomaine.com, sprooslife.com, http://www.everydayhealth.com, www.livestrong.com