Health Experts Say You Should Be Eating These Collagen-Rich Foods Every Day As You Age

November 9th, 2022 By Peter Bialkowski

Everyone ages. However, if you want to age gracefully and healthily, there are essential steps you can take; Exercising, nurturing mental health, and much more. One of the most important is to have a balanced diet filled with protein, fat, fiber, and good-for-you fats. Nutritionists say getting the best benefits of your diet includes superfood ingredients, one being collagen. Great for skin, hair, and nails, collagen is a must-have for aging well. Nutritionist Mia Rigden, a Los Angeles Board Certified Nutritionist, and Harvard University's The Nutrition Source talk about how to find the best foods that have this vital protein and how you can get the most out of it.

Food #1 - Red Meat

Sorry vegans! The Nutrition Source says certain tough cuts of meat, such as pot roast, chuck steak, and brisket, are rich in collagen. As a protein, collagen is broken down and stored wherever the body needs it most.

“Collagen is the most abundant protein in the body,” the article on the protein states. “Its fiber-like structure is used to make connective tissue. Like the name implies, this type of tissue connects other tissues and is a major component of bone, skin, muscles, tendons, and cartilage.”

Not only is the meat itself a source of protein, but the broth is as well. Bone broth and gelatin, both derived from meat, are also full of collagen. Gelatin, made of animal bone, flesh, and cartilage, is highly recommended if you're on the Paleo diet.

Food #2 - Dairy

Another animal-based source of collagen is dairy and eggs. While not preferred by many, dairy is full of vitamin K and is excellent for bone health. Rigden says not only are these foods full of collagen, but they promote the production of it.

“Several high-protein foods are believed to nurture collagen production because they contain the amino acids that make collagen—glycine, proline, and hydroxyproline,” she states.

Not to worry, there are plenty of plant-based sources of collagen to incorporate into your diet.

Food # 3 - Vitamin C

If you're vegan, vegetarian, or just don't want to eat animal products to get collagen, you're in luck. Citrus fruits, berries, and leafy greens are other sources that help our skin, nails, and hair.

"Collagen production also requires nutrients like zinc that is found in nuts, seeds, and whole grains," the health blog states. "As well as vitamin C from citrus fruits, berries, leafy greens, bell peppers, and tomatoes."

In other words, fruits and vegetables are full of vitamins and minerals but also extremely collagen-rich. Nutritionists say if you're eating a balanced diet, you are likely getting your fix. Whether you eat animal products or not, there's no excuse not to produce more collagen and age like fine wine.

sources:

https://camillestyles.com/wellness/foods-rich-in-collagen/

https://www.hsph.harvard.edu/nutritionsource/collagen/