Collagen may be a buzzword nutritionally these days, but if you’ve ever had homemade chicken soup or jelly, there’s a good chance you’ve been consuming collagen for a while. (Yes, both bone broth and gelatin contain collagen.)
What’s all this gossip about? It’s a fact that people are paying attention to collagen (and its supplement forms) because of its potential benefits in supporting skin, hair, and joint health.
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“Collagen is a protein-based structure found mostly in the bones, skin and cartilage of animal products. It’s made of amino acids, the building blocks of protein, says Monique Richard, RDN, an integrative and functional dietitian nutritionist and owner of Nutrition-In-Sight in Johnson City, Tennessee.
Your body naturally produces collagen, and you can also eat foods that support this process.
“You want to consume a variety of foods that contain collagen themselves, as well as amino acids from protein-rich foods that form the collagen you produce internally,” says Richard.
Additionally, foods containing vitamins and minerals such as vitamin C, vitamin D, calcium, copper and zinc will also help support this collagen-building process. (For example, vitamin C-rich strawberries and bell peppers are good for collagen production.)
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When it comes to dietary collagen consumption, Richard prefers a food-first approach over supplements. “If you can increase the amount of whole fresh foods, including fruits, vegetables, and lean protein, you will build that collagen and support the collagen process from the inside out,” he says.
When it comes to how much you should eat, there is no recommended dietary allowance (or RDA) for collagen in the diet, as there is for other vitamins and nutrients (like vitamin C and zinc). But the following foods contain collagen or support your body’s ability to create collagen:
1. Gelatin
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2. Bone Broth
Whether from beef, chicken, pork or fish, this type of broth is made by boiling the bones and skin of the animal, which releases collagen into the liquid. “Bone broth is a classic high-collagen food,” says Robin Foroutan, MD, RDN, an integrative and functional nutritionist in New York City.
Making it this way (or buying products that make it) is the same concept, but slightly different than the more standard boxed broth or broth (often found in soups and other recipes). Bone broth contains more protein and forms gelatinous spheres when cooled. (This is collagen.) Buy prepared bone broth from the grocery store in cans or bags, or you can make homemade bone broth. Look for the word “bone broth,” especially on the front packaging, which will differentiate the product from traditional broth.
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3. Homemade (Non-Veg) Soups and Stews
While we’re on the subject of chicken, making chicken soup using the chicken carcass and adding fresh vegetables and herbs will create a warming, collagen-filled soup. The same goes for cooking meat with bones, Wagner says. So next time you’re making a one-pot or slow-cooker meal, use the meat off the bone to add collagen to your dish.
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4. Whole, Small Fish
You’ll eat the bones (they’re very small) and skin of some small fish, such as sardines, mackerel, or mackerel, both of which contain collagen, Foroutan says. Additionally, by eating bones, you also get other nutrients that strengthen the skeleton, such as calcium and vitamin D.
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5. Salmon (with skin)
Just like eating small fish with skin on, Richard says you can eat salmon fillets with skin on if you want, as long as the fish is properly skinned and scaled completely. “The skin of fish like salmon is a good source of protein, as well as collagen and omega 3 fatty acids,” he says.
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6. Chicken with Skin
Growing up, you may have been conditioned to remove the skin from your chicken because the skin adds calories and fat to the dish. However, if you want to increase the amount of collagen in your diet, consider whether poultry with skin will fit into your nutrition plan. Foroutan says the skin provides another source of collagen.
7. Drippings from Whole Roasted Chicken
Have you ever roasted a whole chicken in the oven? There’s a collection of truly delicious drippings at the bottom of the pan. “If you put these in the fridge you will see the drippings gel. This is gelatin, and gelatin is collagen. You can include these drippings in your meals,” says Foroutan.
Use them to make sauces and sauces. “The easiest way to use it is to spread it directly over the chicken when serving yourself and save the drippings while you reserve the rest,” she says. You can also fry vegetables in the same pan as chicken, which will absorb all the collagen-rich liquids.
8. Organ Meats
But keep in mind that organ meats tend to be high in saturated fat; So talk to your doctor if you’re worried. Foroutan suggests that everyone should consume one to two servings in moderation per week.
But keep in mind that the amount that’s right for you depends on a variety of factors, such as your personal health conditions, cultural traditions and preferences; so if you eat organ meat regularly, it’s a good idea to connect with a registered dietitian for personalized recommendations. Richard says.
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9. Pork rinds
“Pork rinds are often deep-fried, so they cannot be considered a health food,” says Foroutan, adding that they are not her choice for specifically boosting collagen levels in the body.
Still, if they’re a preferred snack or part of your family’s traditions, there’s no point in eliminating them altogether; but consider how much and how often you eat them to see how they fit into a balanced diet, says Richard. .