Here are 10 of the top collagen-rich foods, as well as information on how you can add more collagen to your diet and what it can do for your body. Each serving of these foods also contains other nutrients that provide health benefits, such as preventing cancer and heart disease, improving gut health, supporting healthy skin and hair, reducing symptoms of depression and more! If you’re looking to boost your intake of this powerhouse protein, check out this list of the top 10 collagen-rich foods!
1. Bone Broth
Bone broth is super trendy in kitchens all across America and with good reason. Not only does it taste great, but it’s also loaded with collagen – which makes your hair, skin and nails look and feel fabulous. If you’re not already adding bone broth to your diet, consider giving it a shot next time you’re craving a healthy soup or stew.
2. Bok Choy
Bok choy is a common ingredient in Asian cuisine, but it’s also widely used in Western dishes. It’s one of those foods that have more than just an impressive nutrient profile—it also tastes great! Bok choy is especially rich in collagen, and it makes for a fantastic side dish or even an ingredient in stir-fries.
Among vegetables, Kale is king when it comes to collagen. If you haven’t already made it a part of your diet, now’s as good a time as any to start! Kale has been deemed Superfood of The Year in 2012 by Prevention Magazine and World’s Healthiest Food by Dr Andrew Weil. Kale contains three types of collagen protein: proline-hydroxyproline, hydroxylysine and hydroxyphenylalanine — which helps support skin elasticity, immunity, digestive health and much more.
This leafy green vegetable is a fiber powerhouse and contains high levels of antioxidants. It’s also one of the richest sources of collagen! Simply adding a cup or two to your diet each week can do wonders for your skin, hair, and nails. But be careful not to overdo it—like any other leafy green veggie, too much spinach will spike your insulin levels and may lead to weight gain.
About 70 percent of a mushroom’s protein is collagen—and that makes it one of your best bets for meeting your daily requirements. Plus, there are many varieties to choose from. Portobello mushrooms are a good place to start: 1⁄2 cup provides 2 grams of protein and 0.7 grams of collagen—more than a 3-ounce portion of chicken breast! Also try crimini (aka baby bella), oyster, shiitake, or trumpet mushrooms.
Tomatoes are a good source of vitamin C, potassium and lycopene, a phytochemical that may help prevent certain cancers. Plus, tomatoes are low in calories and carbs but high in dietary fiber. To get collagen from tomatoes, you’ll need to eat them raw or cooked; they don’t contain any collagen when they’re dried. However, tomato paste is another story—this concentrated form of tomato has up to five times more vitamins than fresh tomatoes do.
Eggs contain a rich source of protein, which is what your body needs to create collagen. Cook up some egg whites or scramble a few eggs for breakfast to get your fix. If you’re not a fan of eating eggs, try adding some chia seeds to your yoghurt or smoothie; it has all nine essential amino acids that are necessary for building collagen in your body!
8. Almonds – Collagen Rich Foods
Almonds are not only a fantastic snack but they’re also one of your best bets for incorporating more collagen-rich foods into your diet. Loaded with healthy fats, vitamins and minerals, almonds make a healthy addition to any diet or weight loss plan. In addition to being rich in anti-inflammatory properties, consuming almonds may help prevent heart disease, diabetes and cancer. Almonds contain a good amount of tryptophan and calcium.
9. Red Pepper Flakes – Collagen Rich Foods
This is a great food for replenishing your skin with collagen. The best part about red pepper flakes is that you can add them to almost any dish! Add them to salads, veggies, soups, and more for a boost of flavor and nutrients. If you don’t have red pepper flakes lying around your kitchen, try adding crushed red pepper to spice up your dishes. Red peppers are also rich in Vitamin C and potassium which work together to keep your heart healthy!
10. Salmon – Collagen Rich Foods
People go wild for salmon—and it’s not hard to see why. Not only is it loaded with vitamins and minerals, but it’s also rich in collagen. About 20 per cent of its protein content is collagen! A half-cup of cooked salmon contains about 17 grams of protein, a large portion of which is collagen. This superfood can help improve joint health and skin elasticity over time.
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