Foods high in collagen promote joint, skin and gut health as well as reduce inflammation and keep you looking youthful.
It can be challenging to get enough of this essential protein in your diet, but there are numerous ways to increase your intake. These include including various plant-based foods like vegetables, fruits and grains into your meals for extra nutritional benefit.
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Foods High in Collagen: Seafood
Seafood refers to an aquatic food category that encompasses fish, shellfish and other crustaceans. It also includes various kinds of algae such as microphytes.
Sea foods are an excellent source of protein and low in saturated fats and calories. Furthermore, they boast high amounts of Omega-3 fatty acids which support good health and protect against certain diseases.
Seafood, in addition to being high in collagen, is an excellent source of essential vitamins and minerals. It also provides Vitamin D which supports bone growth and calcium absorption.
Collagen is a type of protein found in many animal products. It’s especially abundant in connective tissues and bones, so eating foods like beef, chicken, eggs and dairy will help boost your collagen levels.
One of the best ways to increase your natural collagen intake is through food sources that contain glycine and proline, two amino acids essential for producing collagen. Egg whites are an especially great source of these essential nutrients; eating a few of these eggs daily will provide your body with all of the building blocks it needs to create more collagen in skin, joints and ligaments.
Foods High in Collagen: Eggs
Eggs are a protein-rich food with an impressive nutritional profile that will leave you feeling full and satiated. Not only that, but they’re low in calories and packed with essential vitamins A, D and B12 as well as choline – an essential nutrient which supports brain function – for added bonus points!
Eggs are packed with amino acids, which the body uses to build collagen. This nutrient is essential for skin elasticity as well as joint and connective tissue health.
Eggs also provide essential omega-3 fatty acids and vitamin D, which may reduce your risk for cardiovascular disease or heart attacks.
Furthermore, an egg contains approximately 6 grams of protein which has been scientifically proven to decrease malnutrition, enhance muscle health and increase satiety.
Collagen is a type of connective tissue that supports bones, tendons and ligaments. It’s especially beneficial for joints and connective tissues damaged due to injury, aging or chronic conditions.
Studies have demonstrated that taking an egg membrane collagen supplement can significantly increase joint range of motion for people suffering from pain and stiffness caused by arthritis. Furthermore, studies have discovered it significantly reduces pain for those suffering from fibromyalgia, rheumatoid arthritis and other connective tissue diseases.
Foods High in Collagen: Broccoli
Broccoli is an antioxidant-rich cruciferous vegetable that promotes collagen production. As such, it’s often included as part of recipes.
Collagen is a protein that supports skin and connective tissue health, including bone and joint health. Additionally, collagen helps with blood clotting and reduces inflammation.
Furthermore, broccoli is packed with calcium and vitamin C – essential nutrients for collagen production in the body. Eating these foods may help prevent age-related degenerative changes such as wrinkles and dry skin by providing essential nutrition.
Another advantage of broccoli nutrition is its potential to lower cholesterol and heart disease risks. The fiber in broccoli, combined with sulforaphane and lutein, binds to excess cholesterol in the bloodstream to prevent it from forming plaque that could lead to a heart attack.
The phytonutrients glucoraphanin, gluconasturtiin and glucobrassicin found in broccoli are powerful liver detoxifiers that help eliminate toxins. Furthermore, they support a healthy liver by decreasing gastric bacteria colonization, decreasing inflammation and improving antioxidant activity within it.
Broccoli is an excellent source of vitamin K and folate, as well as iron, potassium and manganese. These nutrients are especially beneficial to pregnant women since they help prevent birth defects, promote normal growth and development in the baby, and build muscle growth.
Foods High in Collagen: Sweet Potatoes
Sweet potatoes are an excellent source of collagen, essential for healthy skin and hair. Furthermore, they contain vitamin C which acts as an antioxidant that smoothes wrinkles and prevents dryness.
They’re also an excellent source of vitamin A, which shields skin from UV rays and reduces fine lines and wrinkles. Furthermore, anthocyanins – powerful flavonoid antioxidants that can improve your skin’s look by neutralizing free radicals.
These nutrients are also crucial for supporting immune function and fighting off colds, flu, and other infections. Eating just one baked sweet potato provides 400% of your daily recommended intake of vitamin A and half the amount needed for vitamin C.
Additionally, they’re an excellent way to meet your daily fiber requirements. Furthermore, they contain potassium which is necessary for controlling blood pressure and maintaining normal heart function.
Consuming sweet potatoes on a regular basis may help improve insulin sensitivity in those with type 2 diabetes. The fiber found in sweet potatoes slows the absorption of sugar, decreasing your risk for developing diabetes.
Citrus Fruits
Citrus fruits, such as oranges, grapefruits, lemons and limes, belong to the Rutaceae family of plants and are mainly found in tropical regions around the world.
They are packed with vitamin C, which is essential for the production of collagen and other bodily tissues. Furthermore, the vitamin can protect you against heart disease and arthritis by helping protect against inflammation.
Citrus fruits are packed with antioxidants. Citrus flavonones such as hesperidin, eriocitrin and eriodictyol help protect cells from free radical damage caused by exposure to these harmful rays.
These fruits may reduce the risk of certain cancers, such as lung, esophageal and stomach. Furthermore, they have been known to enhance mental wellbeing by relieving depression and anxiety symptoms.
Citrus fruits contain high fiber levels that have numerous health benefits for digestion. Research has indicated that fiber can lower cholesterol and lipids, improve blood sugar control, alleviate constipation symptoms, and even bulk up stool.
It is essential to include citrus fruits as part of a balanced diet for optimal health benefits. They contain numerous essential nutrients like vitamin C, dietary fiber, potassium, folate, calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium, copper and riboflavin.
Leafy Greens
Leafy greens are packed with chlorophyll and antioxidants that can boost collagen production in your body. Plus, they supply vitamins and minerals for better heart, bone, and skin health.
Kale contains several nutrients that promote gut health. For instance, short-chain fatty acids (SCFAs) in kale help enhance the microbiota in your gut and promote beneficial bacteria growth.
Dark green leafy vegetables are an ideal choice for those on a low carb eating plan as they contain fiber and are slow to digest, helping promote long-term satiety. Furthermore, these veggies provide essential vitamins like folate, calcium, iron and vitamin K.
Some of the best sources of these nutrients include bok choy, dandelion greens, Swiss chard and spinach. Bok choy is classified as a cruciferous vegetable which means it reduces cancer risks due to its abundance in carcinogen-fighting nutrients like vitamin C, E, beta-carotene, folate and selenium.
They’re convenient and nutritious, with endless possibilities for use in salads, stir-fries and more recipes. As a healthy alternative to processed foods, they have low calorie counts.
Red Fruits & Vegetables
Red fruits and vegetables are excellent sources of the antioxidant vitamin C, which aids in collagen production. Furthermore, these foods contain phytonutrients which shield your body from cancer, cardiovascular disease, and chronic illness.
Red fruits and vegetables such as tomatoes, strawberries, raspberries, cherries, bell peppers are packed with essential nutrients and antioxidants such as lycopene, anthocyanins, and carotenoids.
Anthocyanins found in berries and other red fruits have been scientifically proven to prevent heart disease, reduce inflammation, protect against oxidative stress, and boost the function of your immune system. Furthermore, these phytonutrients may lower cholesterol and blood pressure levels.
Another essential nutrient in this group is lycopene, an antioxidant which may help protect against certain forms of cancer. You can get this vital nutrient by eating tomatoes, beets and red peppers.
Additionally, chlorophyll in green leafy vegetables such as spinach, kale and Swiss chard increases your body’s capacity for collagen production. It helps your skin retain its elasticity and smoothness while keeping it firm and wrinkle-free.
Furthermore, a diet high in protein-rich foods can also aid your body’s production of collagen. Examples include eggs, chicken, turkey, halibut and fish.