Collagen may be a big food word these days, but if you’ve ever had homemade chicken soup or Jell-O, chances are you’ve been consuming collagen for a while. (Yes, there is collagen in both bone broth and gelatin.)
What is all the buzz about? It’s the fact that people are paying attention to it (and to the supplements) because of collagen’s potential benefits in supporting skin, hair and joint health.
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“Collagen is a protein-based structure that is mainly found in the bones, skin and cartilage of animal products. It’s made of amino acids, the building blocks of protein,” says Monique Richard, RDN, an integrative and functional dietitian nutritionist and owner of Nutrition-In-Sight in Johnson City, Tennessee.
Your body naturally produces collagen – and you can also eat foods that support that process.
“You want to consume a variety of foods that contain collagen themselves, as well as the amino acids from protein foods, which build collagen that you produce internally,” says Richard.
Additionally, foods containing vitamins and minerals such as vitamin C, vitamin D, calcium, copper and zinc will also help support this collagen building process. (For example, vitamin C-rich strawberries and peppers are good for collagen production.)
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When it comes to consuming dietary collagen, Richard prefers a ‘food first’ approach to supplements. “If you can increase the amount of whole, fresh foods, including fruits, vegetables, and lean proteins, you’ll build that collagen and support the collagen process from within,” she says.
As for how much you should eat, there is no recommended daily allowance (or RDA) for dietary collagen, as there is for other vitamins and nutrients (such as vitamin C and zinc). However, the foods below contain collagen or support your body’s ability to produce collagen:
1. Gelatin
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2. Bone broth
Whether it’s beef, chicken, pork or fish, this type of stock is made by simmering the animal’s bones and skin, which releases collagen into the liquid. “Bone broth is a classic high-collagen food,” says Robin Foroutan, MD, RDN, an integrative and functional nutritionist in New York City.
Making it this way (or purchasing products that do) is the same concept, but slightly different from the more standard packaged stock or stock (usually found in soups and other recipes). Bone broth contains more protein and, when refrigerated, contains some gelatinous blobs. (That’s collagen.) Buy already prepared bone broth in boxes or bags in the freezer section of the grocery store, or you can make homemade bone broth. Specifically, look for the words “bone broth” on the front of the product’s packaging, which will differentiate it from traditional broth.
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3. Homemade (non-vegetarian) soups and stews
Speaking of chicken, making a chicken soup with a chicken carcass and adding fresh vegetables and herbs creates a warming soup packed with collagen. The same goes for steaming bone-in meat, Wagner says. So the next time you prepare a one-pot or slow cooker meal, use meat on the bone to add collagen to your dish.
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4. Whole, small fish
When it comes to some small fish like sardines, smelt or mackerel, you eat the bones (they’re small) and the skin, both of which contain collagen, Foroutan says. In addition, by eating the bones you also get other skeletal-strengthening nutrients, such as calcium and vitamin D.
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5. Salmon (with the skin)
Just like eating small fish with skin on, you can also eat a salmon fillet with skin on if you wish, as long as the skin of the fish has been thoroughly cleaned and the scales have been completely removed, says Richard. “The skin of fish such as salmon is a good source of protein, such as collagen, and omega-3 fatty acids,” she says.
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6. Chicken with skin
Growing up, you may have been conditioned to take the skin off your chicken because the skin adds calories and fat to the meal. But if you want to increase the amount of collagen from the food you eat, consider whether skin-on poultry fits into your eating plan. The skin provides another source of collagen, says Foroutan.
7. Drops from a whole, roasted chicken
Ever roast a whole chicken in the oven? At the bottom of the pan is a collection of really tasty drippings. “If you put this in the refrigerator, you will see the drops accumulate. That’s gelatin, and the gelatin is collagen. You can use those drops in your meals,” says Foroutan.
Use them to make sauces and gravies. “The easiest way to use it is to sprinkle it directly on the chicken when you’re serving yourself, and save the drippings if you’re saving leftovers,” she says. Plus, you can roast vegetables in the same pan as the chicken, which will soak up all those collagen-rich juices.
8. Organ meat
However, keep in mind that organ meats are often high in saturated fat, so talk to your doctor if you have any concerns. And everyone should consume in moderation – about one to two servings per week, Foroutan suggests.
But keep in mind that the amount that is right for you depends on several factors, such as your individual health status, cultural traditions and preferences. So if you regularly eat organ meats, it’s a good idea to contact a registered dietitian for individualized recommendations. says Richard.
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9. Pork rinds
“Pork rinds are usually fried, so they cannot be considered a healthy food,” says Foroutan, who adds that this is not her choice to specifically increase collagen levels in the body.
But if they’re a favorite snack or part of your family’s traditions, there’s no reason to eliminate them completely, but assess how they fit into a balanced diet in terms of how much and how often you eat them, says Richard . .