Best natural sources of collagen (foods rich in dietary collagen)

Rich sources of collagen in foods. See what collagen contains.

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Ludwik Jelonek
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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.

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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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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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Best natural sources of collagen (foods rich in dietary collagen)
12 September, 2024
8 min
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Collagen is the main building block of animals - including humans. If you want to boost collagen levels with your diet, you need to turn to animal products. Just which ones?

We have put together a collection of information on natural sources of collagen with clinical nutritionist, Julia Skrajda.

It will be easiest for omnivores, but there will also be options for pescatarians and vegetarians.

If you are on a vegan diet, you will learn about vegetables and fruits that will help you with your own collagen synthesis (these tips will benefit everyone).

See also:

What is collagen?

Collagen is the most important animal protein, accounting for about 30% of all proteins in the human body. It is crucial for the health of skin, bones, joints and tendons, providing them with flexibility and strength. You can only find it in animal products - such as offal or chicken feet.

What is collagen in?

Products rich in collagen include fish (e.g. in jelly), meat, dairy, pork knuckle, brawn and bone broth. Offal (hearts, livers) and chicken feet are also good natural sources of collagen. Collagen protein is also in dietary gelatine and vegetable and fruit jellies based on it.

Product Grams of collagen per 100g of productand
Beef tendon 7.56
Chicken thigh with skin 7.56
2.52
Pork loin 1,90
 
Beef rib 1,64
Pork belly
Skinless chicken thigh 1,39
Pork breast 1,39
Beef shoulder meat 1.39
Beef shoulder. 1,32
Pork ham 1,23
Collagen broth 1.15
Beef on the side 0.97
Chicken breast 0,80
Beef tenderloin 0.80
Beef tenderloin 0.41

Is there any but?

Yes. Although the aforementioned products are rich in collagen, consuming them in large quantities can harm you. Most of them are distinguished by their high fat content. Therefore, their excess in your diet can lead to elevated cholesterol and - in extreme cases - liver problems or overweightand.

In which vegetables and fruits is collagen present?

Collagen is not found in fruit and vegetables because collagen is an animal protein. Plant products can provide the ingredients necessary to produce this protein (e.g. flavanoids) and slow down its breakdown (e.g. vitamins C, A and E). Foods rich in these vitamins include citrus fruits, kiwi, carrots, spinach or nuts and avocadosand:

  • citrus fruits,
  • red peppers,
  • kiwi,
  • carrots,
  • nuts,
  • avocados,
  • tomatoes
  • spinach,

Other minerals such as:

are also essential for proper collagen production.

  • zinc,
  • copper,
  • organic sulphur (MSM),
  • manganese,

What foods support collagen production?

See the table below. In it you will find all the vitamins and minerals necessary for collagen production with examples of products that will provide you with them.

Vitamin E

Manganese.

Nutrient

Vegetables and fruits

Vitamin C

Oranges, lemons, kiwi, strawberries, mango, melon, pineapple, papaya

Vitamin A

Carrots, spinach, yams, kale, red bell peppers, prunes, dried plums, melon.

Vitamin E

avocado, spinach, kale, red peppers, broccoli.

Vitamin E.

Zinc

spinach, beans, chickpeas, peas, pumpkin

Copper

Batties, potatoes, beans, lentils

Organic sulphur (MSM)

Garlic, onions, leek, Brussels sprouts, cabbage.

Manganese

Kale, spinach pineapple, blueberries, radishes.

See also:

Is there collagen in herbs?

Collagen as an animal protein is not found in herbs. However, some of them will provide you with amino acids or vitamin C that support its production. Herbs that support collagen synthesis include rosehip, acerola, nettle, field horsetail, bear's garlic or plantainand.

Where to get vegan collagen from?

Unfortunately, vegan collagen does not exist, as all collagen supplements are of animal origin, mainly from fish, beef and pork. You can support your own collagen synthesis with a diet rich in vitamins and minerals, but you won't find plant-based products to be a source of collagen itself.

Scientists and manufacturers are working on genetically modified collagen that is made from yeast or bacteria. Research is also underway to obtain collagen from plants such as bamboo or riceand.

For now, however, these are preliminary tests, so all vegans and vegetarians should take special care with their intake of the aforementioned products. By doing so, you can avoid a deficiency.

Is it worthwhile to supplement collagen?

If natural collagen in food doesn't convince you (oh those cartilage and crow's feet), you can bet on dietary supplements. These are an effective and safe way to supplement collagen. More often than not, they stand out for their extra taste and a good dose of youth protein - much more than food products.

The most powerful collagens on the market are: Natu.Care's premium collagen, Colladrop Flex, Sundose Collagen, or Colladrop Forte.

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See also:

Diet and supplements aren't everything - look after your lifestyle too

Adequate diet and support with supplements is half the battle. Unfortunately, collagen is very easily lost through an inappropriate lifestyle. The most dangerous factor that leads to collagen deficiency is ageand. There's nothing you can do about this, but you can avoid other factors such as:

  • smoking,
  • excessive drinking of alcohol,
  • UV radiation (use sunscreen),
  • lack of exercise,
  • environmental pollution,

See also:

Summary

  • Natural collagen in food will provide you with fish, meat, eggs, dairy products, bone broth, offal or chicken feet, among others.
  • Collagen is not found in food.
  • Collagen is not found in fruit and vegetables, but products such as citrus, kiwi, carrots or spinach support its synthesis.
  • Vegan collagen does not exist - if you do not eat meat, take special care with your vitamin and mineral intake.
  • Collagen supplementation can effectively replace, such delicacies as chicken feet.

FAQ

Is there collagen in crow's feet?

Yes, there is collagen in chicken feet. To use it, you can make a broth based on them. Wash 10-12 pawpaws and boil them for 15-20 minutes. Add the vegetables, salt and pepper and cook for 3-4 hours. At the end, strain the broth and you are done.

Collagen from pawpaws can support the health of skin, hair, nails, bones and joints and has anti-inflammatory effects.

Which fruit has the most collagen?

Fruits are not a source of collagen, as it is a protein found only in living animal organisms. Some fruits, however, contain vitamin C and antioxidants, which are helpful in the body's production of collagen.

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

What vegetables have a lot of collagen?

Vegetables do not contain collagen, but some provide nutrients that support collagen synthesis. Examples include red peppers, broccoli, kale and spinach, which are rich in vitamin C.

Eating these vegetables helps to increase the body's natural collagen production.

Does rice contain collagen?

Rice does not have collagen as it is a plant product. However, it can provide you with other nutrients that are beneficial to your body's health. Collagen, on the other hand, is mainly found in animal products such as meat, bones and skin.

Is there collagen in nuts?

Nuts do not contain collagen, but they are a source of nutrients that support its production in the body. What's more, they contain plant proteins, unsaturated fats and vitamins that contribute to the health of skin, hair and nails. Eating nuts in the diet can help support beauty.

What destroys collagen in the body?

Collagen in the body is destroyed by, among other things:

  • long-term exposure to UV radiation (use sunscreen creams),
  • smoking,
  • abuse of alcohol,
  • deficiency of vitamins and minerals,
  • chronic stress,
  • consumption of large amounts of sugar,
  • lack of exercise,
What are the symptoms of collagen deficiency?

Symptoms indicating collagen deficiency in the body include:

  • appearance of wrinkles and decreased elasticity of skin,
  • broken nails,
  • weakened hair,
  • painful joints and muscles,
  • weaker tissue regeneration (e.g. during wound healing),
  • digestive problems,
  • worse immunity,

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

Sources

See all

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

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

Varani, J., Warner, R. L., Gharaee-Kermani, M., Phan, S. H., Kang, S., Chung, J., Wang, Z., Datta, S. C., Fisher, G. J., & Voorhees, J. J. (2000). Vitamin A Antagonizes Decreased Cell Growth and Elevated Collagen-Degrading Matrix Metalloproteinases and Stimulates Collagen Accumulation in Naturally Aged Human Skin1. Journal of Investigative Dermatology, 114(3), 480-486. https://doi.org/10.1046/j.1523-1747.2000.00902.x

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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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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