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8 foods with collagen and that help generate it naturally
Collagen is a protein to which aesthetic youth is attributed, but over the years, its natural production in our body is reduced, and for this and more the urge to eat foods with collagen.
The importance of collagen is because aesthetically, it provides softness, shine and elasticity to the skin, nails and hair, but internally our body also needs it.
However, increasing collagen production goes far beyond consuming it, and here I'll show you why.
What effects do foods with collagen have?
Although many believe that eating a food with collagen will automatically give them youth, this is not what it seems.
Reality, just like our organism, is very complex. Collagen is not an independent factor, it needs the proper functioning of other elements, and also properties that help it in its production and even repair.
Proof of this is the effect of vitamin C, which helps in the production of collagen and in turn, with its antioxidant properties, protects the skin from free radicals, slowing down aging.
In a few words, we need a balanced diet, where collagen is present, but also other elements that complement it.
In this way, our body will absorb collagen from food and take it to the areas that need it. Later with the other elements involved, we will obtain considerable changes in our bones, joints, elasticity and shine in the skin.
With this, you will be able to understand the position and importance of foods rich in collagen that we will show you below.
Foods with collagen to slow down aging
Here you will find a collagen cocktail to include in your daily diet along with practical recommendations that will increase the production of this protein.
1. Beef bones
Among the foods with collagen to slow down aging are beef bones, and this is because these animals naturally produce collagen in their tendons, skin, cartilage and bones.
The collagen that we obtain from inside these is type 1, it goes directly to the skin area, improving its appearance and strengthening it.
The best way to extract this type of collagen is in soup broths, by slowly boiling the bone, it releases the collagen. You will notice, since when the collagen cools it turns into gelatin.
Even so, its consumption is not recommended on a constant basis, because in addition to protein, it carries with it a high amount of fat.
2. Chicken feet
This is also one of the foods with quality collagen, and it can also be obtained by boiling, like a soup.
However, unlike beef bones, this one has type 2 collagen, which goes directly to the area of the joints and bones, improving their condition.
3. Collagen-producing red meat
Although it does not have collagen in its components, it is essential to generate it in our body, thanks to amino acids.
Amino acids are responsible for the creation of proteins, including collagen. And it is that a quality food must have at least 22 amino acids for this to happen.
But this does not mean that by having a meat-only diet, we will already have greater collagen production, on the contrary, it could cause other health problems.
Just like beef bones, these are accompanied by saturated fats, which is why even specialists recommend lean meats, since they have less of these fats.
The key is to include them, but not consecutively, it varies with broths from the previous foods and with other vegetables rich in amino acids.
For its part, fish is a wonder among foods with collagen, and this is because it not only has collagen, but also all the essential amino acids to increase collagen production in the body.
Oily fish are the largest producers of collagen, and the most recommended by specialists, due to their high content of Omega-3, which have anti-inflammatory properties. This in addition to the other great benefits that this food brings to health conditions.
The collagen in these fish is present in the bones and skin, so the easiest way to extract it is in broth. However, you can also eat the skin in other preparations, including amino acid-rich meat.
Keep sardines, tuna, swordfish, salmon and mackerel in mind, as they are the pinnacle of your choice of collagen foods from the sea.
The egg is a component that we see in many preparations, but what many do not know is that it is a rich source of collagen and producer of it.
Synthetically, the egg has collagen both in the yolk and in the internal and external membrane. But on the other hand, this is a natural source of essential amino acids.
In addition to other components it has, this food is rich in B vitamins, vitamin E and sulfur, ideal for the formation of natural collagen and help production.
Despite being a very good nutrient, it should be consumed with caution, because it can lead to high cholesterol and other complications.
6. Collagen-producing legumes
In general, these are considered a complete dish, since they have different properties that benefit various areas of our body. However, this is not all, since they are also carriers of essential amino acids.
Legumes are natural producers of amino acids, but not all of them have a high potential for this. Legumes such as chickpeas, beans and soybeans are the richest in this component.
For their part, there are others such as lentils. However, these have deficiencies in some types of amino acids, for which it is advisable to combine it with other foods such as rice, since it supplies the deficiency of the other.
Even so, it is recommended to accompany any legume dish with rice. However, keep in mind that the additional elements that you use in your preparation are the ones that can make these foods harmful when consumed consecutively.
7. Fruits with natural collagen
Actually, there is no fruit with natural collagen, and even amino acids, since these are only present in animal foods and in some seeds. However, these are essential, because they help the production of collagen in the body.
If we didn't include fruits, collagen production would be deficient. Collagen is not independent, it requires other components to exist, grow and perform functions correctly within our body.
Understanding this, the intake of foods rich in vitamin C, such as orange, kiwi, pineapple, tangerine, among others, is vital.
On the other hand, those that are rich in antioxidants are also beneficial, such as red fruits, where strawberry and raspberry stand out.
Finally, those that are rich in sulfur, such as bananas, watermelon and coconut, just to mention a few.
8. Nuts and seeds
These are essential in a balanced diet in search of increasing collagen production, since they have antioxidant properties and even omega-3.
Nuts such as pistachios, walnuts, almonds and hazelnuts are a good option for this.
On the other hand, we have seeds such as buckwheat, chia seed and flax seed, which also have the same properties.