Essential Foods Containing Collagen To Boost Natural Protein Levels 

Collagen is a protein naturally formed in the body. Foods containing collagen primarily include animal and marine sources rich in proteins and connective tissues, such as bone broth, egg, chicken skin, shellfish, and oysters. Plant sources usually do not contain collagen, but they assist the body in forming these amino acids. Recently, there has been an increased demand for Collagen Supplements in Pakistan, so we decided to write an article about natural collagen sources. You can also find multiple brands offering collagen at My Vitamin Store, which is one of the most popular and trusted stores for health supplements in Pakistan. 

Common Foods High in Collagen 

 Collagen comprises amino acids, including proline, glycine, and hydroxyproline. It is produced in the body and abundantly present in certain meat and marine sources, but as you age, natural collagen production decreases. Experts encourage taking nutrients from food instead of supplements to prevent deficiency and avail of the skin, hair, joints, and countless other benefits. Therefore, it is essential to note the prominent collagen food sources.

Animal Based Collagen Rich Foods

In mammals, collagen makes up around 25-30% of their total body protein and is mainly present in bones, blood vessels, skin, tendons, ligaments, and cornea. Some of the major animal foods rich in collagen include;

Bovine Sources are Rich in Protein

The skin and bones of cows contain a significant percentage of collagen and are extensively used to avoid deficiencies. This collagen is rich in glycine and proline amino acid types and helps improve wound healing, cardiovascular health, joint stiffness, hair, and skin. The collagen type 2 present in cowhide and bones helps improve muscle strength and is more common among athletes to recover from exercise-related stress. The cow bone broth is readily available in grocery stores and can be consumed as such or made into stews or soup.  Caution: Avoid using bovine sources of bone broth for raising collagen if you are among the 3% population allergic to it. 

Gelatin Contains Amino Acids 

Gelatin is rich in all the primary amino acids required for collagen formation. It is derived from the connective tissues of animal bones and cartilage. As gelatin is the hydrolyzed form of collagen, 28.5% of it worldwide is sourced from bovine hides and 29.5% from bovine bones.

Gelatin is essentially denatured collagen, meaning the collagen proteins are broken down into smaller peptides, making them easily absorbed by the body. Its easier digestibility makes it a popular dietary supplement for those looking to support their overall well-being and hair, nail, and joint health. Before use, gelatin is processed and dried into powder form and added to several food and bakery items. 

Collagen Packed Chicken Skin and Wings 

Chicken skin and wings, rich in connective tissues, are excellent sources of collagen, beneficial for treating arthritis and improving skin elasticity as proven by the research. Chicken cartilage, often used in collagen supplements, helps reduce pain and stiffness in osteoarthritis.

For those avoiding red meat or seafood, chicken skin and bone broth provide an alternative collagen source with potential anti-cancer properties. Caution: Consuming chicken with the skin on increases collagen intake but also raises saturated fats, which can impact heart health.

Chicken eggs are also a good source of collagen peptides. They contain folate, choline, and vitamins like K, A, D, and E, which support the formation of amino acids. Egg whites are particularly rich in proline, one of the amino acids in collagen. 

Marine Food Sources of Collagen

Marine sources are currently considered the safest for collagen production. Life originated from aquatic environments, making them a naturally approved source. Marine collagen sources include marine vertebrates, mainly fish and invertebrates. Like other animals, fish have bones and ligaments made of collagen, and it is claimed that marine collagen is one of the most easily absorbed types.

However, while consuming fish such as tuna or salmon can contribute to your collagen intake, it’s important to note that the “meat” of fish contains less collagen than other parts, such as the head, scales, or eyeballs. Researchers have particularly utilized fish skin as a source of collagen peptides. 

Jellyfish is another significant food source of collagen. It is used to make collagen supplements that are believed to aid in wound healing. 

Other notable marine sources of collagen include;

•  Salmon
• Oysters
•  Shrimp, and 
• Crab. 

These sources provide collagen and a variety of other nutrients, making them beneficial additions to a balanced diet.

Plant Based Collagen Rich Foods

Plant-based collagen-rich foods are an excellent option for vegans and vegetarians. While these foods cannot directly initiate collagen production, they increase natural protein production by providing essential nutrients like Vitamin C, zinc, and copper.

Broccoli, beans, oranges, nuts, whole grains, legumes, and aloe vera are naturally rich in protein, offering all the essential amino acids needed for collagen production. Chickpeas are exceptionally high in Vitamin C, playing a prominent role in supporting collagen synthesis.

Other Collagen Supporting Foods

To streamline the classification of foods rich in collagen, all diets containing the following nutrients and vitamins are used to meet the body’s protein needs;

• Copper 
• Antioxidants
• Vitamin E and C
• Protein-rich foods

Collagen Food Supplements Vs. Natural Protein Sources

Nutritionists and health professionals emphasize meeting nutrient deficiencies through a healthy diet. However, the need and benefits of oral collagen supplements can’t be overlooked. As the body reduces its collagen synthesis, dietary supplements come into play. 

Vegan and animal-based collagen are equally popular among men and women, and their use depends on personal preferences. Nutraceuticals like collagen supplements boost skin, muscles, hair, and heart health along with other benefits, yet they are understudied for contributing directly to collagen production. 

Therefore, the primary consideration is to meet the deficiencies through the diet and keep the additional supplements as your last resort. 

Collagen-Rich Foods- What’s Safe Quantity

The FDA does not regulate collagen supplementation so there is no official “safe limit” for consuming collagen or foods containing the protein. A few studies show that 1 g of collagen per day is insufficient to enjoy its health benefits and recommend 2.5 to 15 g of collagen in a day as “sufficient.” These quantities can vary depending on your intended benefits. 

Consult your healthcare professional to know the exact “safe quantities” of collagen based on your medical history.

FAQs

• How to increase collagen levels naturally?

Collagen-rich foods are the primary source of boosting the body’s natural production of collagen. All dietary foods rich in protein, vitamin C, and Biotin contribute directly or indirectly to raising collagen levels. 

• Can fruits increase collagen in the body?

Fruits are rich in vitamins that don’t directly boost collagen but assist the body’s natural collagen production. Bananas, strawberries, and other citrus fruits are known to have a positive impact in this regard.