The market research firm Grand View Research predicts that the collagen industry will reach a valuation of $19.9 billion by 2030, indicating that collagen is indeed popular. Its anti-aging skin benefits are the main reason for its rapid rise to fame, and science backs up this claim. A review published in Amino Acids in 2021 found that collagen can also help with joint pain and improved functionality.
Despite their apparent advantages, regular collagen supplements aren’t suitable for everyone. They may be costly as well. To be honest, there are those of us who would rather try a food-based approach before turning to supplements. Collagen ought to be on your radar even if you have no interest in joint pain relief or younger-looking skin: According to a 2019 review that was published in Molecules, we begin to lose collagen in our mid-20s, and after the age of 40, our bodies lose roughly 1% of collagen annually.
Beef Bone Broth
One of the best sources of collagen available is bovine, sometimes known as cattle. Additionally, beef bone broth is a great source of collagen type I, which is important for the health of your skin, hair, and nails. This makes it a worthy go-to if you’re looking for more collagen type I.
Chicken with Skin
A 2019 study published in Alternative Therapies in Health and Medicine found that middle-aged women (ages 39 to 59) experienced improvements in their fine lines, wrinkles, crow’s feet, and skin elasticity when they took oral collagen supplements made from chicken cartilage. Skin-on chicken is a good option if you want to prioritise the food. Alternatively, if you prefer ground chicken, ask your butcher if the skin is included in the ground chicken; if not, have them grind it from skin-on thighs or breasts.
Also read: 5 Heart-Healthy Fruits and Veggies to Eat This winter
Pork Bone Broth
Porcine, or pig, byproducts are another popular and abundant source of collagen; consider bone broth. Porcine collagen is frequently used in medical settings for skin, wound, and tendon repair and reinforcement because it is interesting to note that it closely resembles human collagen.
Sardines
Fish collagen is primarily found in the bones, skin, and scales, just like other animal sources. Therefore, if you’re going the whole food route for collagen, go for a fish like sardines where you can actually eat most or all of the fish. Furthermore, cooking other fish, such as salmon fillets, with the skin on and then eating it, should also provide you with a small collagen boost.
Berries
Which berry is your favourite? Strawberries, blackberries, raspberries, or blueberries? They’re all excellent ways to increase your diet’s intake of vitamin C, which is necessary for the body to produce collagen. We also need to consume vitamin C because it is not produced by our bodies. A cup of strawberries contains almost all of your daily recommended intake of vitamin C, while a cup of raspberries or blackberries contains about 35% of it. It has been discovered that vitamin C has advantages for skin health. According to a review published in 2021 Clinics in Dermatology, taking vitamin C may lessen the damage that sunlight causes to skin.
