Collagen is a protein essential to maintaining the integrity of hair, nails, digestive function, and connective tissue throughout the body. Many people turn to collagen rich foods to look younger, heal joints, and even recover from leaky gut syndrome.
While it’s beneficial to get extra collagen from supplements such as our Wild Keto Collagen Peptides, eating a plethora of collagen rich food should form the foundation of intaking plenty of this beneficial protein.
Collagen protein features beneficial amino acids such as glycine, proline, and hydroxyproline. The amino acids in collagen each come with their own unique benefits.
For example, proline is manufactured by the body for forming connective tissues and healing the gut lining. Glycine is known for protecting the heart and protecting against muscle loss.
Types of Collagen
Did you know that since 2011, around 28 types of collagen have been identified? Collagen types are divided into groups based upon the structures they form.
When referring to these proteins for the sake of health, types I, II, III, and IV are commonly looked at because they exist within the body in high amounts. For example, type I collagen makes up 90% of collagen in the body.
Below we’ll share some benefits of each common type of collagen.
Type I: reinforces structural integrity of skin, tendon, organs, and bone
Type II: builds cartilage
Type III: maintains reticular fibers
Type IV: builds epithelial cell protection throughout the body
When our customers discover the benefits of collagen, they often wonder how to get plenty of it through their diets.
So without further ado, here are some foods you can add to your diet to build a structurally sound body via the power of collagen!
Top 5 Collagen Rich Foods
First, there’s something we should mention about the following foods.
Always source the best, most sustainable, and ethical ingredients possible. Do it for both your health and the health of the planet.
These nutritious saltwater fish are often called “nature’s perfect food.” Why?
Sardines contain an abundance of essential nutrients including multiple B vitamins, vitamin D, minerals, omega-3 fats, and vitamin A (retinol). Yes, sardines also contain an abundance of collagen.
Have you ever noticed that sardines usually contain skin and small bones? These are completely edible and chalked full of collagen.
2. Bone Broth
Bone broth has rightfully earned a place in the wellness spotlight as an ample source of collagen. After all, bone broth is made from boiling the bones and connective tissues of chickens or cows.
Multiple health food stores now offer high quality, boxed bone broth. Though indeed, you may wish to take it upon yourself to make your own—beware, it can be a lengthy process.
Look up recipes. Experiment. With the correct ingredients and enough patience, you can definitely create a delicious, nourishing bone broth.
Consider a Bone Broth fast. Check out our guide.
A common source of collagen, chicken is a simple way to increase the health of your connective tissues.
You should aim to consume not only the meat of chicken, but the skin, connective tissues, and cartilage as well.
Purchasing and preparing a whole chicken will set you up for success in this regard; a whole chicken contains plenty of cartilage and other tissues full of collagen. You can even try splitting the bones to get the bone marrow inside!
Eating eggs themselves is a decent way to get collagen. The real magic, though, is in the shell membrane of the egg.
Interesting fact: some supplement companies actually use these membranes as a primary source for crafting their collagen supplements.
That’s how full of collagen they are!
5. Vitamin C
Vitamin C? Collagen? What?
Of course, vitamin C isn’t collagen. But did you know that your body can’t efficiently build tissue from collagen without vitamin C? This vitamin is really the glue by which collagen forms tissue.
Ever hear tales of old sailors falling ill with scurvy? Well their wounds were caused by months of vitamin C deficiency during their months at sea. Not a good look.
Check out whole-food sources of vitamin C such as camu camu and acerola cherry. They provide bioavailable vitamin C in incredibly high amounts.
Adding Collagen Rich Foods to Your Daily Routine
After this article on collagen rich foods, you should be feeling more confident about loading up on collagen to fuel your body’s structural integrity.
There are numerous ways to incorporate these foods into your day.
When you make eggs in the morning, peel off and consume the membranes. Save your bones and make a large batch of bone broth for the week. Add camu camu to your smoothies.
And if you’re particularly eager to increase your intake of collagen—then a supplement like our Wild Collagen Peptides can really help you out.