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Salmon bowl recipe with a solid serving of collagen

A filling and simple to make collagen sauce bowl.

Nina Wawryszuk - AuthorAuthorNina Wawryszuk
Nina Wawryszuk - Author
AuthorNina Wawryszuk
Natu.Care Editor

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.

Learn more about our editorial process

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Alexandra Cudna-Bartnicka - Reviewed byReviewed byAlexandra Cudna-Bartnicka
Verified by an expert
Alexandra Cudna-Bartnicka - Reviewed by
Reviewed byAlexandra Cudna-Bartnicka
Clinical nutritionist

Clinical nutritionist whose main area of interest is nutrition in diseases and functional disorders of the digestive system.

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Bartholomew Turczynski - Edited byEdited byBartholomew Turczynski
Bartholomew Turczynski - Edited by
Edited byBartholomew Turczynski
Editor-in-Chief

Bartłomiej Turczyński 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.

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Emilia Moskal - Fact-checkingFact-checkingEmilia Moskal
Emilia Moskal - Fact-checking
Fact-checkingEmilia Moskal
Natu.Care Editor

Emilia Moskal specialises in medical and psychological texts, including content for medical entities. She is a fan of simple language and reader-friendly communication. At Natu.Care, she writes educational articles.

Learn more about our editorial process

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Salmon bowl recipe with a solid serving of collagen
29 April, 2024
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Recommendations say to eat 1-2 servings of oily fish per week to provide yourself with valuable omega-3 fatty acids. We've got something better - a nutritionist shares a recipe for a colourful, tasty bowl rich in healthy fats, vitamins and... collagen.

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From this article you will learn:

  • How to make a nutritional collagen bowl.
  • .
  • Why you should supplement with collagen.
  • .

See also:

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Bowl with salmon and mango-chilli dressing

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Report for 1 serving

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Ingredients:

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Bowl

  • dry basmati rice 50 g (½ bag)
  • .
  • salmon fillet 120 g (1 pack)
  • .
  • soy sauce 10 ml (1 tbsp)
  • .
  • lime 50 g (½ piece)
  • .
  • Hash avocado 120 g (1 small piece)
  • .
  • mango 120 g (½ piece)
  • .
  • cucumber 35 g (approx. 8 slices)
  • .
  • red onion 30 g (⅓ piece)
  • .
  • Marinated ginger a few slices
  • .
  • sesame ½ teaspoon
  • .

Mango-chili dressing

  • mango 120 g (½ a piece)
  • mangos
  • chili capsicum 5 g (¼ piece)
  • .
  • natural thick yoghurt 25 g (1 tbsp)
  • natural yoghurt 25 g (1 tbsp)
  • .
  • light mayonnaise 40 g (2 tbsp)
  • .
  • Natu.Care Collagen Premium 5000 mg, mango-maracuja 1 sachet
  • .

Preparation:

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Bowl

  • Cook the rice according to the instructions on the packet.
  • Cook the rice according to the instructions on the packet.
  • Remove the skin from the salmon, dice the fillet and place in a bowl. In a separate bowl, mix the soy sauce with the lime juice. Pour this marinade over the salmon pieces and set aside.
  • Set the oven to 180 degrees C. Place the salmon in an ovenproof dish and bake for approx. 10-12 minutes. 
  • Pour the marinade over the salmon and set aside.
  • Dice the avocado and mango. Cut the cucumber into slices and the onion into feathers. 
  • In a bowl, arrange the prepared salmon, rice, avocado, mango, cucumber, onion. Sandwich the pickled ginger between the vegetables. Sprinkle the whole thing with sesame seeds and pour over the mango-chilli dressing. 
  • .

Mango-chilli dressing

  • Place the peeled and diced mango in the cup of a blender along with the chopped chilli peppers, yoghurt and mayonnaise.
  • Blend.
  • Blend until smooth. Add the collagen and blend again.
  • .

Macronutrients per 1 serving: 729 kcal, protein 32 g, fat 35 g, carbohydrate 74 g

Natu.Care collagen has no fishy aftertaste and dissolves well. Go ahead and add it to other meals for sweet (shakes, deserts, smoothies, omlets) as well as flavours (falafels, sauces for fries, quesadillas).

Whether you like it or not.

Did you know that you should be eating 1 or 2 portions of oily fish per week? They are a rich source of valuable omega-3 acids. The average Norwegian eats about 40 kg of fish a year, while a Pole... 14 kg. Top the average and eat salmon! It is also a valuable source of vitamins. Combined with other healthy fats from avocados, this meal will satiate you for a very long time and give you a boost of energy thanks to the carbohydrates. The dressing also works well on sandwiches - give it a try.

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Check also other recipes with Natu.Care collagen:

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Prepare a delicious bowl with our collagen and show it off on Instagram. Tag us @natucare_en - we want to see it!

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Why is it worth supplementing with collagen?

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After 25 years of age your body's production of collagen begins to declineand. This is why the first wrinkles appear and your skin loses its firmness. That's when it's worth considering collagen supplementation.

According to scientific studies, taking a minimum of 2.5g of fish collagen for 3 months positively affects the appearance and condition of your hairskin and nailsand. Collagen is also an ally of your jointsbones and muscles  - to keep you fit and active for as long as possible.

How does collagen affect your body?

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skin

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Hair

Nails

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Motion system

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  • reduces the appearance of fine lines,
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  • improves elasticity and tone,
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  • increases hydration,
  • .
  • can reduce imperfections,
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  • reduces the appearance of cellulite,
  • .
  • helps the skin heal (e.g. after acne, scars, stretch marks).
  • .
  • gives them a strong structure,
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  • reduces damage to the hair follicle,
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  • prevents damage to the hair shaft,
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  • can slow down the greying process,
  • .
  • can prevent hair thinning,
  • .
  • improves the condition of the scalp by increasing its moisture level,
  • .
  • reduces breakage, 
  • .
  • gives elasticity to the plate,
  • .
  • can accelerate growth,
  • .
  • reduces unevenness,
  • .
  • may increase hardness,
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  • improves the hydration of the skin around the nails,
  • .
  • rebuilds cartilage tissue and is involved in the production of joint lubricant,
  • .
  • improves joint mobility and flexibility,
  • .
  • supports muscle regeneration and endurance,
  • .
  • increases bone density,
  • .
  • can prevent osteoporosis,
  • .
  • can reduce joint pain,
  • .

See also:

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Sources

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. See all.

Al-Atif, H. (2022). Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics. Dermatology Practical & Conceptual12(1), e2022018. https://doi.org/10.5826/dpc.1201a18

Arias, E. M., Floriach, N., Moreno-Arias, G., Camps, A., Arias, S., & Trüeb, R. M. (2022). Targeted nutritional supplementation for telogen effluvium: Multicenter study on efficacy of a hydrolyzed collagen, vitamin., and mineral-based induction and maintenance treatment. International Journal of Trichology14(2), 49. https://doi.org/10.4103/ijt.ijt_57_21

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Arnold, A. A., & Marcotte, I. (2009). Studying natural structural protein fibers by solid-state nuclear magnetic resonance. Concepts in Magnetic Resonance Part A34A(1), 24-47. https://doi.org/10.1002/cmr.a.20132

Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients11(10), 2494. 

Chen, P., Cescon, M., & Bonaldo, P. (2015). Lack of Collagen VI Promotes Wound-Induced Hair Growth. The Journal of Investigative Dermatology135(10), 2358-2367. https://doi.org/10.1038/jid.2015.187

Glynis, A. (2012). A Double-blind, Placebo-controlled Study Evaluating the Efficacy of an Oral Supplement in Women with Self-perceived Thinning Hair. The Journal of Clinical and Aesthetic Dermatology5(11), 28-34.

Jelonek, L. (2023), Collagen. Everything you need to know, (B. Turczynski, ed.; 1st ed.). Natu.Care.

Katsuoka, K., Mauch, C., Schell, H., Hornstein, O. P., & Krieg, T. (1988). Collagen-type synthesis in human-hair papilla cells in culture. Archives of Dermatological Research280(3), 140-144. https://doi.org/10.1007/BF00456843

Matsumura, H., Mohri, Y., Binh, N. T., Morinaga, H., Fukuda, M., Ito, M., Kurata, S., Hoeijmakers, J., & Nishimura, E. K. (2016). Hair follicle aging is driven by transepidermal elimination of stem cells via COL17A1 proteolysis. Science (New York, N.Y.)351(6273), aad4395. https://doi.org/10.1126/science.aad4395

Milani, M., Colombo, F., & GFM-O-Trial Investigators Group: Chiara Baraldo (Padova), M. C. F. (Genova), Mauro Barbareschi (Milano), Paolo Chieco (Ruvo di Puglia), Laura Colonna (Roma), Mandel Victor Desmond (Modena). (2023). Efficacy and tolerability of an oral supplement containing amino acids, iron, selenium, and marine hydrolyzed collagen in subjects with hair loss (androgenetic alopecia, AGA or FAGA or telogen effluvium). A prospective, randomized, 3-month, controlled, assessor-blinded study. Skin Research and Technology29(6), e13381. https://doi.org/10.1111/srt.13381

Rustad, A. M., Nickles, M. A., McKenney, J. E., Bilimoria, S. N., & Lio, P. A. (2022). Myths and media in oral collagen supplementation for the skin, nails, and hair: A review. Journal of Cosmetic Dermatology21(2), 438-443. https://doi.org/10.1111/jocd.14567

Silvestrini, B., Cheng, C. Y., Innocenti, M., Silvestrini, B., Cheng, C. Y., & Innocenti, M. (2022). Collagen Involvement in Health, Disease, and Medicine. In Collagen Biomaterials. IntechOpen. https://doi.org/10.5772/intechopen.101978

Wicklin, V., & Ann, S. (2023). Natural Hair Supplements: Biotin and Collagen. Plastic and Aesthetic Nursing43(3), 107. https://doi.org/10.1097/PSN.0000000000000508

Wu, G. (2009). Amino acids: Metabolism, functions, and nutrition. Amino Acids37(1), 1-17. https://doi.org/10.1007/s00726-009-0269-0

Yang, C.-C., & Cotsarelis, G. (2010). Review of hair follicle dermal cells. Journal of dermatological science57(1), 2. https://doi.org/10.1016/j.jdermsci.2009.11.005

Yang, F.-C., Zhang, Y., & Rheinstädter, M. C. (2014). The structure of people's hair. PeerJ2, e619. https://doi.org/10.7717/peerj.619

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Meet the team
Nina Wawryszuk - Author

Natu.Care Editor

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.

Alexandra Cudna-Bartnicka - Reviewed by

Clinical nutritionist

Verified by an expert

Clinical nutritionist whose main area of interest is nutrition in diseases and functional disorders of the digestive system.

Bartholomew Turczynski - Edited by

Editor-in-Chief

Bartłomiej Turczyński 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.

Emilia Moskal - Fact-checking

Natu.Care Editor

Emilia Moskal specialises in medical and psychological texts, including content for medical entities. She is a fan of simple language and reader-friendly communication. At Natu.Care, she writes educational articles.

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