A building block, an unshakeable framework, and an all-round powerhouse protein, collagen clocked in for a 24/7 shift the moment you were born with no plans to retire.
It works loyally and quietly behind the scenes to keep your skin smooth and bouncy, your connective tissues strong and healthy, and your joints cushioned and resilient.The only down side? Collagen levels do, unfortunately, decline over time which can lead to stiff joints, fine lines, and wrinkles on our skin.
The good news? Food can help keep everything flexible and functional! Yes, with the right diet, you can support your body’s ability to not only protect, but continue to produce collagen. Keep scrolling for our run down of collagen-boosting foods that’ll help naturally nourish your body from within.
What Is Collagen and Why Is It Important?
Made up of tight knit, microscopic fibres, collagen is the most plentiful protein inside your body. It makes up the framework of connective tissues and acts as a “glue”, holding everything together. It also gives structure to your skin, bones, joints, hair, and nails, helping them remain firm yet flexible, and resilient to daily wear and tear.
Ever crouched down to grab something off the floor and noticed a squeaky knee you never had before? Have you looked in the mirror and been surprised by a new set of creases near your eyes? That’s the absence of collagen shining through!
Of course, these things can and do happen over time - it’s perfectly natural! That said, we don’t want to experience them prematurely and should do all we can to keep our bodies and our skin as supple and resilient as possible with the goal of lifelong health and wellness.
Top Foods High in Collagen
When you’re trying to boost your natural supply of collagen, what you put into your body counts more than you realise!
Adding a variety of collagen-rich foods to your diet is one of the simplest ways to support your overall wellness every single day, so which foods should you be adding to your shopping cart and your plate going forward?
8 Top Collagen-Rich Foods You Need To Know About
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Bone broth – simmered from animal bones (and therefore not for everyone!) bone broth is a nutrient-dense food that delivers collagen in a form your body can easily absorb. It also offers must-have minerals that support good joint and skin health.
- Fish (especially the skin!) – Fish skin is particularly high in collagen. The bonus? Fish also provides omega-3 fatty acids which can stave off inflammation whilst nourishing your skin from within.
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Chicken (again - with the skin!) – naturally rich in connective tissue, chicken is a truly reliable source of collagen proteins. Once again, this is a great protein source that will instinctively support healthy joints.
- Beef – as a complete protein, beef contains the amino acids glycine and proline. These are both essential for collagen production. Concentrate on tougher cuts such as oxtail and brisket that require slow, low-heat cooking methods (stewing, roasting, braising) to get the most amount of collagen.
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Egg whites – egg whites don’t contain collagen, so why are they on the list? They’re packed full of proline - one of the key building blocks your body uses to produce collagen.
Plant-Based Collagen-Supporting Foods
Vegan? Looking for healthy, plant-based alternatives? Either way you’re probably wondering what foods are high in collagen that still adhere to your diet. This list is for you!
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Citrus fruits – Once again, no direct collagen here. However, your body needs Vitamin C to convert amino acids into collagen. Enter oranges, lemons, and grapefruits!
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Leafy greens – Naturally rich in antioxidants, leafy greens like spinach, kale, watercress, and chard will help protect your existing collagen. They do this by providing vitamin C to aid production, and shielding from free radical damage.
- Nuts & seeds – Another piece of the puzzle when it comes to collagen production are the trace minerals, copper and zinc. Found in almonds, pumpkin seeds, and sunflower seeds, they play a key role in collagen synthesis.
5 Key Benefits of Collagen-Rich Foods
Now that we know which foods to eat, what benefits can we expect to experience?
Skin Elasticity
As we get older, our bodies naturally make less and less collagen (rude). This can lead to fine lines and, eventually, deeper-set wrinkles. However, eating foods high in collagen can give your skin the boost it needs to maintain elasticity and hydration, and stay firmer and dewier for longer. Basically, think of collagen-rich foods as your skin’s secret weapon for staying strong and resilient.
Healthier Hair
If your hair isn’t looking or feeling as lustrous or shiny as it once did, foods high in collagen may help. To stay strong and healthy, your hair needs the protein keratin. Since collagen aids in collagen production, eating foods high in collagen can help restore strength and radiance back to your locks.
Improved Muscle Mass
Collagen isn’t just about beauty; it works hard for your muscles too! It actually makes up a large part of your muscle tissue. So whether you're lifting at the gym or simply going about the chores in your daily routine at home, eating collagen-rich foods can help keep your muscles strong, toned, and ready for whenever you need to use them.
Stronger Joints
If getting out of bed takes longer than it should and standing after crouching always causes cracking knees, a diet rich in collagen could be just what you need. Collagen helps keep the cartilage in your joints healthy and supple, so you can move as much and as energetically as you like without the dreaded joint discomfort.
Stronger Nails
Forget constantly cursing every break or paying for expensive manicures to get your nails looking how you want them to. Collagen can give your nails the inner strength they need to grow longer and stronger!
How to Add More Collagen to Your Diet
Adding collagen to your diet couldn’t be simpler. For starters, you can nourish your body with collagen-rich meals - we’ve included a few easy-to-make meals below for that! Additionally, you can upgrade your diet with supplements to ensure you’re getting all the collagen you need.
Easy Collagen Rich Meals For…
Breakfast
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Egg and Veggie Scramble: Whilst the eggs provide collagen-forming amino acids, the vegetables give a boost of vitamin C and antioxidants.
- Berry Smoothie With Citrus: A simple liquid breakfast that’s high in vitamin C, essential for collagen production. Alternatively, if you can’t start your day without coffee, we understand! It’s exactly why we created our OQO Blends Collagen Coffee. This wellness-boosting formula blends rich arabica coffee with hydrolysed marine collagen to support skin and joints, whilst giving you the fuel you need to take on the day!
Need your java on the go? Reach for our ready-to-drink, Collagen Coffee in a can. Alongside a healthy dose of collagen, it’s specially designed to deliver a natural energy boost whilst supporting healthy skin, strong hair and nails.
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Oats With Almond Butter, Chia Seeds, and Sliced Kiwi: This simple yet filling brekky is rich in zinc, vitamin C, and omega-3s. All of which are essential for building collagen.
Lunch
- Lentil and Spinach Soup: A hearty yet fresh, plant-based meal packed with protein, zinc, and vitamin C to aid collagen production
- Salad With Avocado & Pumpkin Seeds: A leafy green salad topped with avocado and pumpkin seeds offers healthy fats, vitamin E, and Zinc to help build collagen.
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Tuna and Tomato Salad with Avocado: Rich in omega-3s, vitamin E, and vitamin C to protect and promote collagen.
Dinner
- Bone Broth: Bone broth is naturally rich in collagen. It also contains key amino acids.
- Chicken and Vegetable Stir-Fry: Add bell peppers and broccoli, and benefit from the collagen-rich chicken and vitamin-C-packed veggies.
- Salmon with Sweet Potato & Spinach: Prefer fish to chicken dinners? This meal is full of omega-3s and vitamin D to support collagen production.
Need an extra boost alongside these collagen-rich foods? Try a collagen supplement. Our trademark dissolvable collagen booster supplement strips are packed full of vitamin C to help build collagen. Allow two strips to simply dissolve on your tongue once a day and help defy signs of premature ageing and keep your joints strong yet supple!
Can You Have Too Much Collagen In Your Diet?
With all of these creative ways to introduce it into your system, you’re probably wondering what happens if you have too much collagen. Going overboard could mess with your stomach, disrupt your digestion, or put a strain on your kidneys. It may also throw off your amino acid balance. These are your body's building blocks so it’s important to keep them in check.
Top tip? Make sure your diet is varied and not solely based on getting more collagen. Also, always follow the recommended daily allowance for collagen supplements, especially if you’re new to including collagen in your diet.
How will you be getting more collagen into your diet? With tasty balanced meals or a new and exciting wellness beverage? Or with a simple yet supportive daily supplement? Discover even more about our health boosting vitamins and get expert-backed answers to all of your burning health questions in the Diso wellness hub.