Collagen rich foods

Which products are rich in collagen?

Collagen-rich foods include primarily animal products[1], including meat, fish and gelatine-based jellies, which are natural sources of collagen. Expanding on this, collagen can be found in:

• Broths on the bones of beef or pork
• Pork knuckle, offal and brawn
• Vegetable, meat and fruit jellies
• Food gelatine
• Fish or chicken with skin
• Shark cartilage and chicken feet

It is worth knowing that, although the above-mentioned products provide a large amount of collagen, at the same time they contain a fair amount of fats, so they should not be the main part of our diet, but only a part of it. In this case, more is not better. For this reason, in addition to products rich in collagen, our diet should include ingredients that support the absorption of this important protein.

What vegetables and fruits is collagen in?

Vegetables and fruit are not in themselves a source of collagen, but they are rich ingredients that support its synthesis. In a diet based on providing adequate amounts of collagen, they should not be overlooked.

Which vegetables and fruits should be included in a collagen diet?

Fruit:

• Oranges
• Lemons
• Strawberries
• Avocados
• Pineapple
• Kiwi

Vegetables:

• Papryka czerwona
• Marchew
• Szpinak
• Czosnek
• Brokuł
• Jarmuż
• Rzodkiewka

Is there collagen in herbs?

As we already know, the source of collagen is primarily meat, but, as with vegetables and fruit, herbs are a valuable part of the diet to support its absorption.

Which herbs to reach for on a collagen-rich diet?

• rosehip
• acerola
• nettle
• field horsetail
• bear garlic
• ribwort

Chicken foot decoction for joints

Chicken foot decoction is an excellent source of collagen, containing mainly type II collagen, which is the main component of joint cartilage. Type II collagen is responsible for the proper elasticity and resilience of joints, as well as protection against potential injuries. Its effectiveness in improving and maintaining joint health, among other things, was proven by a 2009 scientific study [3]. In addition to collagen, chicken feet decoction is rich in phosphorus, calcium, vitamin A, vitamin B9 and amino acids.

How to prepare chicken feet decoction?

1. Place the chicken feet in a large pot and pour in water so that they are thoroughly covered. Bring to the boil.
2. When the water comes to a boil, reduce the heat and add the chopped vegetables (carrot, onion, celery, garlic).
3. Add the spices, i.e. pepper, allspice, bay leaves and salt to taste.
4. Cook on low heat for about 2-3 hours. The longer the cooking time, the more intense the flavour of the stock.
5. Drain the broth, remove any remaining vegetables and chicken feet. You can also remove only the bones and cartilage and use the stock to make chicken foot jelly.
6. Use the stock as a base for soups, sauces or other dishes that require broth. If you prefer chicken foot jelly, pour the stock into small bowls, allow to cool and place in the freezer.

What ingredients support collagen synthesis?

An important aspect of the collagen diet is to provide not only sources of collagen, but also ingredients that support the adequate absorption of the protein. These include:

1. Vitamin C – essential for the production of procollagen, a precursor to collagen, which plays a key role in maintaining skin elasticity. Vitamin C is also a powerful antioxidant, protecting the skin from the damaging effects of free radicals. Its role in collagen production is proven by scientific studies [2].
2. Vitamin A – responsible for healthy skin cell growth and aids in the wound healing process. In addition, it influences collagen production, which helps to maintain skin elasticity.
3. Vitamin E – has an antioxidant function, protecting skin cells from free radical damage. Vitamin E helps to maintain the elasticity of the skin while supporting the regenerative capacity of the cells.
4. Copper – is a mineral essential for the proper synthesis of collagen. Copper is involved in the process that converts procollagen into active collagen. By maintaining the correct structure of collagen fibres, copper supports skin elasticity.

What are other methods of supplementing collagen deficiency?

A natural source of collagen is found in meat, but if for some reason you are unable to consume it and are wondering how to make up for a collagen deficiency, supplementation is a good option. Due to its greatest bioavailability, we particularly recommend two forms of collagen supplement:

• Collagen in drinking form: Drinking collagen is a dietary supplement available in shot form. This type of collagen most often contains hydrolysed collagen, which means that the collagen protein has been broken down into smaller fragments, making it easier for the body to absorb. Additionally, it is available in a variety of flavours, favouring the enjoyment of supplementation.
• Collagen powder: collagen powder is an equally popular form of collagen protein supplementation. As with drinkable collagen, it is most often hydrolysed collagen. This form of supplementation is easy and practical to use, due to the fact that it can be added to both drinks and meals.

Summary

Gaining an awareness of which products can be a natural source of collagen, as well as which dietary components are worth including to support its production, puts us on the right track to looking after our bodies from the inside out. We hope the article has allowed you to gain valuable knowledge about the products worth including in your collagen diet menu. Let’s take care of ourselves from the inside out, and the benefits in terms of healthy appearance and physical comfort will certainly not go unnoticed!