Collagen diet (recipes, menu, meal plans, and foods)

The collagen diet helps to replenish deficiencies of this valuable protein.

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A clinical nutritionist, she works in the profession and creates personalised menus and recommendations for disease entities.

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Collagen diet (recipes, menu, meal plans, and foods)
21 August, 2024
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The collagen diet can be tasty, varied and effective. Ba, with the right recipes you'll smuggle more collagen into all your household and friends.

You probably know that a good source of youth protein is gelatine-based broths and jellies. But there are many more options. Together with clinical nutritionist Julia Skrajda, we'll introduce you to a high-collagen diet that's delicious, natural and easy to maintain.

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From this article you will learn:

  • What foods are rich in collagen, and which ones support synthesis.
  • How to get rid of collagen.
  • How to cope on a vegan and vegetarian diet.
  • How to use collagen supplements.
  • How to use collagen supplements to make for a healthy cover-up.
  • .

See also:

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What is the collagen diet?

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The collagen diet is a diet rich in foods that contain collagen, as well as fruits and vegetables that promote the absorption and production of this protein by the body. It gained its popularity with the book 'The Collagen Diet. Health, youth and beauty in 28 days' by Dr Josh Axeand.

What to eat on a collagen diet?

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The collagen diet primarily requires the consumption of collagen-rich animal products. There is also a place for plant-based products, but these alone are not a source of collagen, which is an animal protein.

The collagen diet includesand:

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  • broth on beef or pork bones,
  • .
  • collagen broth,
  • .
  • goat,
  • .
  • cock feet,
  • .
  • gliver (liver, heart, kidney),
  • .
  • food gelatine-based products (vegetable, meat and fruit jellies),
  • .
  • fish or chicken with skin,
  • .
  • salcessón,
  • .
  • shark cartilage,
  • .

Now an important note: there is no such thing as a collagen diet for joints, skin, hair or nails. Taken collagen supports all elements of the body, without exception. Therefore, you can be sure that the 'side effect' of fighting joint pain will also be firm skin and strong nails.

Is the collagen diet the highway to health?

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Although a collagen diet can replenish lack of collagen this important protein, it is not the key to the body's health. Most collagen-rich foods are high in calories and high in fats considered unhealthy in excess. Be mindful of your cholesterol and weight.Pork knuckle for breakfast, chicken feet for lunch, and brawn for dinner is a simple way to go beyond the healthy norm. Moderation is very important.

(In a moment you will see a couple of tips on how to make delicious, quick collagen supplement-based dishes that are calorie-restricted).

What vegetables and fruits to include in a collagen diet?

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As you already know, vegetables and fruits do not contain collagen. However, this does not mean that a collagen diet is just meat and fish. Vegetables and fruit provide valuable vitamins and minerals that support collagen absorption and production by the body. The most important of these are vitamins C, A, E and copper.

Caring for the intake of specific vitamins and minerals can be difficult. Therefore, it is best to follow therainbow rule - the more colourful on your plate, the better.

You can also take a look at the table below. On the left, you will find the most important vitamins and minerals for collagen production, and on the right, the products that will provide you with them.

The following table is a guide to the most important vitamins and minerals for collagen production.

Nutrients

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Vegetables and fruits

Vitamin C

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  • Oranges
  • .
  • Citrus
  • .
  • Kiwis
  • Strawberries
  • Mangoes

Vitamin A

  • Carrots
  • Spinach
  • .
  • Batties
  • Kale
  • Red peppers
  • .

Vitamin E

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  • Avocado
  • Spinach
  • .
  • Kale
  • Red peppers
  • Broccoli

Zinc

  • Spinach
  • Fasola
  • Chickpeas
  • Groot
  • Pumpkin

Copper

  • Battles
  • Potatoes
  • .
  • Fasola
  • Gorghum
  • Lentils
  • .

Organic Sulphur (MSM)

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  • Clove
  • Onion
  • Leek
  • Brussel sprouts
  • Cabbage

Manganese

  • Kale
  • Spinach
  • Ananas
  • Blueberries
  • Radish

herbs in a collagen diet

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Just like vegetables and fruits, herbs will not provide you with collagen, but they can stimulate your body to produce this protein.

The best herbs for a collagen-rich diet are:

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  • wild rose,
  • .
  • field horsetail,
  • .
  • bear garlic,
  • .
  • acerola,
  • .
  • clover,
  • .
  • lance grass,
  • .

What about a collagen vegan or vegetarian diet?

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Unfortunately, it is difficult to adapt a collagen diet to a vegetarian or vegan diet. If you don't eat animal products, you have no way to supplement your collagen levels with diet or even supplements.

One exception is pescatarianism, which is a partial vegetarian diet that allows you to eat fish. If you can eat fish, you're in an ideal situation: not only can you comfortably provide collagen protein with your diet, but you can also benefit from supplements.

Well, what about that 'powdered support' for vege people?

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You won't find collagen supplements on the market that are vegan. All products are created with fish collagen, beef, pork or poultry collagen. Some manufacturers advertise their products as 'vegan collagen'. However, this is not collagen, but a collection of amino acids that are part of collagen, such as proline or lysine. It is difficult to assess the extent to which such supplements are effective. In theory, the sources of specific amino acids do not matter, but in practice such supplements do not faithfully reflect the protein mix of true collagen.

The future is promising

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To the delight of vegans and vegetarians, scientists are working on genetically modified collagen made from yeast or bacteria. Other efforts aim to produce collagen from rice or bamboo.

This is, however, preliminary work that needs further confirmation.

See also:

Collagen diet recipes

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Coconut oatmeal - collagen breakfast (two servings)

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Ingredients:

  • 2 cups of milk
  • .
  • 1 tsp collagen peptides (approximately 5 grams)
  • .
  • 1 teaspoon of honey
  • .
  • a pinch of ground cinnamon
  • .
  • 1 cup of oatmeal
  • .
  • 2 tablespoons manna
  • .
  • a pinch of nutmeg
  • .
  • a pinch of salt
  • .
  • banana or peach (or other favourite fruit)
  • .
  • nuts

Preparation:

  1. Boil the water, add the oatmeal and stir until thick.
  2. .
  3. After the flakes are cooked, mix them with the peptides, manna, honey, cinnamon, nutmeg and salt.
  4. Cook the oatmeal mixture.
  5. Cook the mixture over a low heat until the manna has dissolved and a cohesive consistency has formed.
  6. .
  7. Divide the whole into two portions and add a banana or peach with nuts on top.
  8. .

See also:

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Bone broth - collagen dinner (from the slow cooker)

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Ingredients:

  • about 1.5-2 kg chicken or beef bones
  • .
  • 3 cloves of garlic (crushed)
  • .
  • 3 carrots (chopped)
  • .
  • 2 stalks of celery (chopped)
  • .
  • large onion (chopped)
  • .
  • water
  • 2 tablespoons apple cider vinegar
  • .
  • 1 teaspoon salt
  • .
  • 3 teaspoons black peppercorns
  • .

Preparation:

  1. Diligently rinse and dry the bones.
  2. Prepare the bones.
  3. Place the onion, garlic, celery and carrots in a 6 litre slow cooker.
  4. Place the onion, garlic, celery and carrots in a 6 litre slow cooker.
  5. Add the bones and add enough water to cover the ingredients.
  6. .
  7. Stir the whole thing together with the vinegar, salt and pepper.
  8. .
  9. Cook on the lowest power for 16-24 hours (depending on your machine) until the broth is golden brown.
  10. .
  11. Pour the broth e.g. into a jug through a strainer and discard the vegetables, bones etc.
  12. .
  13. If you do not have a slow cooker, you can cook the stock over a very, very, very low heat. Don't leave the pot on the burner overnight, and while it's simmering, stay vigilant.

See also:

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Berry muffins - collagen dessert

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Ingredients:

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  • 4½ tsp tasteless collagen peptides
  • .
  • 1 cup wheat flour
  • .
  • 3 egg whites
  • .
  • ¼ cup creamy almond butter
  • .
  • ¼ cup milk or vegetable drink
  • .
  • 1 cup coconut sugar
  • .
  • 2 teaspoons baking powder
  • .
  • ½ teaspoon salt
  • .
  • 1 egg
  • 2 tbsp coconut oil
  • .
  • 1 cup vanilla extract
  • .
  • 1 cup fresh berries
  • .

Preparation:

  1. Preheat the oven to 180°C.
  2. Preheat the oven to 180°C.
  3. In a large bowl, mix together the peptides, flour, coconut sugar, baking powder and salt.
  4. In a medium bowl, mix together the peptides, flour, coconut sugar, baking powder and salt.
  5. In a medium bowl, mix together the sunflower butter, egg, egg whites, oat milk, coconut oil and vanilla extract.
  6. .
  7. Add the wet ingredients to the dry ingredients and prepare a smooth mixture.
  8. .
  9. When the mixture is mixed, add the berries.
  10. .
  11. Grease the muffin tins with a small amount of oil and insert the paper cups.
  12. .
  13. Make the mixture in the tins and bake for about 20-25 minutes at 180°C.
  14. .

See also:

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Why take supplements in a collagen diet?

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Providing the body with collagen fibres via supplementation is an effective way to replenish this protein. Although many foods contain collagen, they are often uncommon (it's hard to deny - not every person appreciates skin-on fish or cold legs), and too much of it can lead to health complications.

This is why it is worth betting on preparations that have a higher bioavailability and often an attractive taste (for example, fruity).

See also:

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Collagen supplements

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See also:

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Summary

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  • The collagen diet includes broth on the bones, pork knuckle, chicken feet and offal, among others.
  • In a collagen diet, care should also be taken to ensure the intake of vitamins and minerals (mainly vitamins A, C, E and copper).
  • The herbs do not contain any vitamins.
  • Herbs do not contain collagen, however, e.g. rosehip, acerola and nettle support its production in the body.
  • .
  • Vegan collagen does not exist.
  • .

FAQ

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. What are the symptoms of collagen deficiency in the body? .

Symptoms suggestive of collagen deficiency in the body include:

  • appearance of wrinkles and loss of elasticity of skin,
  • .
  • broken nails,
  • .
  • dry hair,
  • painful joints and muscles,
  • .
  • digestive problems,
  • .
  • weakened immunity,
  • .

To replenish collagen, in addition to your diet, supplements will also help you. The best collagens on the market include: Natu.Care premium collagen, Colladrop Flex, Sundose collagen, or Colladrop Forte.

. Which fruit is richest in collagen? .

Fruits are not a source of collagen, as it is a protein found only in animal tissues. However, some fruits contain vitamin C and antioxidants, which are beneficial for collagen production in the body.

Fruits rich in vitamin C, such as citrus (oranges, grapefruit), kiwi, strawberries, and papaya, support collagen production in the body.

. Which vegetables are rich in collagen? .

Vegetables do not contain collagen protein, but can provide nutrients that support its production in the body. Examples of such vegetables include red peppers, broccoli, kale and spinach - all of which are rich in vitamin C.

Eating these vegetables can increase natural collagen production.

. Does rice contain collagen? .

Rice does not contain collagen because it comes from the plant kingdom, whereas collagen is a protein of the animal kingdom. Nevertheless, rice (especially brown rice) contains various nutrients that benefit health.

. What causes collagen loss from the body? .

Factors leading to collagen loss in the body include:

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  • long-term exposure to UV rays (use screen creams),
  • .
  • smoking,
  • .
  • alcohol abuse,
  • .
  • deficiencies of vitamins and minerals,
  • .
  • chronic stress,
  • .
  • consumption of large amounts of sugar,
  • .
  • lack of physical activity,
  • .
. Do nuts contain collagen? .

Nuts do not contain collagen, but they provide nutrients that help the body to produce it. They also have plant proteins, unsaturated fats and vitamins, which have a positive effect on the condition of skin, hair and nails. Including nuts in your daily diet can help to improve the appearance of, for example, your complexion.

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Sources

. See all .

Axe, J. (2020a). Collagen Diet: Health, youth and beauty in 28 days. Helios. https://books.google.com/books?vid=ISBN9788328366510

Axe, J. (2020b). The Collagen Diet: From the bestselling author of Keto Diet. Hachette UK. https://books.google.com/books?vid=ISBN9781409187165

Melina, V., Craig, W., & Levin, S. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970-1980. https://doi.org/10.1016/j.jand.2016.09.025

Asbun, J., Manso, A. M., & Villarreal, F. J. (2005). Profibrotic influence of high glucose concentration on cardiac fibroblast functions: Effects of losartan and vitamin E. American Journal of Physiology-Heart and Circulatory Physiology, 288(1), H227-H234. https://doi.org/10.1152/ajpheart.00340.2004

Avila Rodríguez, M. I., Rodríguez Barroso, L. G., & Sánchez, M. L. (2018). Collagen: A review on its sources and potential cosmetic applications. Journal of Cosmetic Dermatology, 17(1), 20-26. https://doi.org/10.1111/jocd.12450

Carvalho, A. M., Marques, A. P., Silva, T. H., & Reis, R. L. (2018). Evaluation of the Potential of Collagen from Codfish Skin as a Biomaterial for Biomedical Applications. Marine Drugs, 16(12), Article 12. https://doi.org/10.3390/md16120495

Liu, D., Nikoo, M., Boran, G., Zhou, P., & Regenstein, J. M. (2015). Collagen and Gelatin. Annual Review of Food Science and Technology, 6(1), 527-557. https://doi.org/10.1146/annurev-food-031414-111800

Moores, J. (2013). Vitamin C: A wound healing perspective. British Journal of Community Nursing, 18(Sup12), S6-S11. https://doi.org/10.12968/bjcn.2013.18.Sup12.S6

Peterkofsky, B. (1991). Ascorbate requirement for hydroxylation and secretion of procollagen: Relationship to inhibition of collagen synthesis in scurvy. The American Journal of Clinical Nutrition, 54(6), 1135S-1140S. https://doi.org/10.1093/ajcn/54.6.1135s

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Buraczewska, I., Berne, B., Lindberg, M., Törmä, H., & Lodén, M. (2007). Changes in skin barrier function following long-term treatment with moisturizers, a randomised controlled trial. British Journal of Dermatology, 156(3), 492-498. https://doi.org/10.1111/j.1365-2133.2006.07685.x

Diong, J., Carden, P. C., O'Sullivan, K., Sherrington, C., & Reed, D. S. (2022). Eccentric exercise improves joint flexibility in adults: A systematic review update and meta-analysis. Musculoskeletal Science & Practice, 60, 102556. https://doi.org/10.1016/j.msksp.2022.102556

LODÉN, M., ANDERSSON, A.-C., & LINDBERG, M. (1999). Improvement in skin barrier function in patients with atopic dermatitis after treatment with a moisturizing cream (Canoderm®). British Journal of Dermatology, 140(2), 264-267. https://doi.org/10.1046/j.1365-2133.1999.02660.x

Ma, G., Zhang, Q., Liu, A., Zuo, J., Zhang, W., Zou, S., Li, X., Lu, L., Pan, H., & Hu, X. (2012). Fluid intake of adults in four Chinese cities. Nutrition Reviews, 70(suppl_2), S105-S110. https://doi.org/10.1111/j.1753-4887.2012.00520.x

Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine | Journal of Clinical Sleep Medicine. (n.d.). Retrieved 8 May 2023, from https://jcsm.aasm.org/doi/10.5664/jcsm.5866

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Tuckey, R. C., Cheng, C. Y. S., & Slominski, A. T. (2019). The serum vitamin D metabolome: What we know and what is still to discover. The Journal of Steroid Biochemistry and Molecular Biology, 186, 4-21. https://doi.org/10.1016/j.jsbmb.2018.09.003

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Silvipriya, K. S., Kumar, K. K., Bhat, A. R., Kumar, B. D., John, A., & Lakshmanan, P. (2015). Collagen: Animal Sources and Biomedical Application. Journal of Applied Pharmaceutical Science, 5,(3), 123-127. https://doi.org/10.7324/JAPS.2015.50322

Jelonek, L. (2023). Collagen. Everything you need to know (B. Turczynski, ed.; 1st ed.). Natu.Care. https://books.google.com/books?vid=9788396887801

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Meet the team
Ludwik Jelonek - Tekst

Natu.Care Editor

Ludwik Jelonek

Ludwik Jelonek is the author of more than 2,500 texts published on leading portals. His content has found its way into services such as Ostrovit and Kobieta Onet. At Natu.Care, Ludwik educates people in the most important area of life - health.

Julia Skrajda - Recenzja

Clinical nutritionist

Julia Skrajda
Verified by an expert

A clinical nutritionist, she works in the profession and creates personalised menus and recommendations for disease entities.

Bart Turczynski - Redakcja

Editor-in-Chief

Bart Turczynski

Bart Turczynski is the editor-in-chief of Natu.Care. He is responsible for the quality of the content created on Natu.Care, among others, and ensures that all articles are based on sound scientific research and consulted with industry specialists.

Nina Wawryszuk - Fact-checking

Natu.Care Editor

Nina Wawryszuk

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

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