Did you know there’s a protein out there that can benefit your bones, joints, and skin all at once?
We are talking about collagen! Incorporating dietary collagen into your routine can do
wonders in keeping your skin supple while also reducing joint pain and stiffness.
Join us in today’s video because we’re going to talk about collagen-boosting
foods you should include in your diet. Let’s get started!
Have you noticed how many collagen supplements are available in the market today? It seems like
everyone is after a quick fix for that glowing, youthful complexion. But have you ever thought
about getting collagen through your diet first? Before diving in, let’s get one thing straight:
Focusing on collagen-rich foods is actually a better option. Not only is it more sustainable,
but it also provides additional benefits beyond just great skin.
Foods contain a bioavailable form of collagen that your body can use immediately. And studies have
shown that eating more fruits and vegetables is the safest way to boost skin health.
Another reason you should consider getting collagen from your diet is
that the market of over-the-counter supplements is not well-regulated.
Now, let’s talk about collagen-rich foods;
Collagen-Rich Foods 1. Bone broth
If you’re a pet owner, you’re probably familiar with the benefits of bone broth for dogs and cats,
especially during post-surgery or illness recovery. But did you know that bone broth
is not just limited to our furry friends? It’s also highly beneficial for us humans.
Bone broth is a tasty and nutritious liquid made by simmering animal bones and connective
tissues for several hours. It’s been around for centuries, with hunters from prehistoric
times when hunters would take the inedible parts of animals and make a broth to drink.
Making bone broth at home is super simple and customizable! You can use any animal
bones you like, from chicken to bison, buffalo, lamb, and more.
As the broth cooks, the collagen in the bones and tissue breaks down into gelatin,
a protein rich in amino acids that can help support your joint health.
Drinking bone broth is also great for building connective tissue in your body, which is essential
for keeping tendons and ligaments healthy. This is because bone broth contains glycine and proline,
two important amino acids your body needs to create connective tissue for its own use.
But before adding bone broth to your diet, you should also be aware of the cons. Bone broth
can be high in sodium. Those with high blood pressure or similar health-related
issues should avoid drinking bone broth. It’s also important to pay attention to
the quality of the bones you use when making your broth.
Using bones from animals that are underfed or exposed to toxins can lead to contaminated broth
and potentially cause more health problems. Make sure to source high-quality bones for your broth.
Keep in mind that bone broth is also unsuitable for those who follow a vegetarian or vegan diet.
And if you're following a low-protein diet, you should also avoid bone broth.
2. Fish
Smoked salmon… sushi… fish and chips… Tuna sandwiches…
There are so many mouth-watering fish dishes out there! Not only does fish taste great,
but it’s also packed with protein and important nutrients our bodies need.
Now, here's a fun fact you may not have known: Fish skin is just as beneficial as fish flesh!
That’s right; fish skin is an excellent source of collagen.
I know what you’re thinking - “Isn’t fish skin kind of…gross?” Well, fear not, my friend!
If you remove the outer scales and clean the fish well, the skin is perfectly safe to eat.
Next time you cook up some fish, consider leaving the skin on for extra health benefits and flavor.
Experts suggest eating about one serving of four ounces of fish about two or three times a week.
Not only would you get reasonable amounts of collage, but also other
essential nutrients such as omega-3 fatty acids. Now, we’d hate to rain on the fish parade, but
there is a little something you should be mindful of. Some fish can contain high levels of mercury,
which can also be found in their skin. To be extra safe, stick to fish options that are commonly
low-mercury, like salmon, cod, and catfish. It’s obviously a no-go for you if you're
allergic to fish. If you notice any signs of skin irritation, nausea, difficulty breathing,
or rapid heartbeat while eating fish, there could be a chance you’ve developed an allergy.
And for you, folks on a low-fat diet, think twice before indulging in fish. Fish skin is
also high in calories. So, if you’re watching your weight or on a diet for weight control,
you should avoid eating fish skin. 3. Chicken feet.
Chicken is also a fantastic source of collagen. While traditional chicken
recipes may not be high in collagen, dishes that incorporate chicken feet can provide a
good amount of this essential protein. Chicken feet are actually rich in both
gelatin and collagen, making them great for reducing joint pain and inflammation.
Plus, they also contain calcium and magnesium, which are essential for maintaining strong bones.
Of course, chicken meat is still a nutritious option, but if you’re specifically looking
for collagen, it’s worth considering chicken bone broth or dishes made with chicken feet.
One thing to keep in mind is that chicken feet can potentially harbor bacteria and toxins. So, it’s
important to thoroughly clean them before cooking, which can be a bit of a process - especially if
you’re new to it. But the extra effort is worth it for the benefits to your health!
Talking about eating chicken to get collagen, you might feel motivated to include it in your daily
diet. But should you? Why don’t you watch this video on what happens to your body when you eat
chicken regularly? You’ll get your answers. Foods that help your body produce collagen
Let’s circle back to the discussion and go over the foods that help BOOST collagen production
in your body. 1. Leafy greens
Geen leafy veggies are a powerhouse of nutrients and health benefits, thanks to their
high chlorophyll content that gives them their green color. But did you know that chlorophyll
also has many antioxidant properties and can help boost collagen production in the body?
Spinach and kale are the way to go if you want to boost your collagen production.
These vegetables are rich in vitamins and minerals that are essential for collagen synthesis.
Vitamin C, found in many leafy greens, is also essential for collagen synthesis.
Aside from collagen, leafy greens also protect against oxidative stress, which can damage
cells and break down collagen in the body. But before you hop on to the market for some
green leafy veggies, it’s important to consider your health needs. If you’re taking medication,
it’s best to consult your doctor if adding more leafy greens is suitable. For instance,
spinach and kale are high in vitamin K, which can interfere with blood-thinning medication.
Those with irritable bowel syndrome should also be cautious about consuming leafy greens,
as they may be difficult to digest. You should also be aware of contaminants such as
salmonella and E. Coli that can affect leafy greens, so clean your veggies thoroughly.
2. Berries Do you love eating berries? Or maybe you
like to top your oatmeal and smoothies with fresh berries. Well, now, you have all the more reasons
to indulge in these delicious fruits! Berries are loaded with vitamin C,
which is essential for producing collagen in your body. And that’s not all - berries
are chock-full of antioxidants that can help protect your body from harmful free radicals.
A study on commonly eaten fruits found that berries like blueberries and blackberries have
high levels of antioxidants. Ellagic acid is just one of the many antioxidants found in berries.
Research on hairless mice discovered that applying ellagic acid to the skin reduces
inflammation and protects collagen from damage caused by inflammation exposure.
Berries grown conventionally are often treated with pesticides;
if you’re purchasing from a non-organic source, it’s important to ensure they are free of these
harmful contaminants before consuming them. Another thing to consider is if you have
a possible allergy to berries. If you notice a reaction after
eating berries, especially strawberries or raspberries, it’s best to avoid them.
3. Avocados Avocados have become all the
rage in the last few years thanks to their high nutritional value. Not only are they packed with
healthy fats and fiber, but they also have many of the vital vitamins and minerals your body needs.
Avocados are high in omega-3 fatty acids, which are great for helping produce collagen.
They also contain a higher concentration of antioxidants which aid in combating free radicals
and prevent premature skin damage and aging. In one study, participants were provided
with a diet primarily composed of plant-based fats, including avocados.
The findings indicated that this diet promoted healthier skin among older adults. The significant
presence of monounsaturated fat in avocados also encourages the maintenance of healthy skin.
One of the disadvantages of avocados is they are high in calories. So if you’re adding them
to your diet, remember to eat in moderation. Avocados can also cause digestive problems in
some people. Have a bit of avocado to see if you can digest it without any issues.
Those with IBS might also have trouble digesting the fruit if added to their diet.
Collagen-rich and collagen-boosting foods are great at giving you healthy skin. But
there are also foods you probably shouldn’t eat if you want healthy skin. Let’s keep the
conversation going with a couple more skin health-related videos. Shall we?
Watch 17 Foods That Are Bad For Your Skin!
You can also try our video on Destroy Your Moles, Warts, Blackheads, Skin Tags,
And Age Spots Completely Naturally Go ahead, click one. Or better yet,
watch both, and learn more about getting healthy skin. After watching this video,
Are you planning to include any of these foods in your diet? Let us know in the comments below!