We all try our best to eat well and maintain a healthy balance, both inside and out. For us, the goal is always nourishing, delicious food that's also beneficial for our skin, hair and nails. And what do we specifically look for in these foods? Collagen, of course!
So here are 10 nutritious foods that contain collagen or provide nutrients that contribute to normal collagen formation, along with your overall beauty and wellbeing goals.
1. Sardines
Sardines might be small, but they're a great way to add more collagen to your diet. Fish collagen is found in connective tissues, including the skin and bones. Eating sardines whole allows you to enjoy these parts of the fish, providing a source of dietary collagen.
A little tip: Sardines do have a distinctly fishy flavour. Try them with a squeeze of fresh lemon, a little mustard, your favourite herbs and a drizzle of olive oil to help balance out the flavour.
On the topic of seafood, when cooking other fish like salmon or barramundi, don't discard the skin. Enjoying it as part of your meal can provide an additional source of collagen. Fish skin contains type I collagen, which is naturally found in skin, bones and ligaments.
2. Organ Meats
Organ meats might not be a regular feature on our dinner plates today, but they've been a staple in our ancestors' diets for thousands of years. And it turns out, they're also packed with nutrients.
Some organ meats contain collagen-rich connective tissues, while others provide important nutrients that contribute to overall health. Examples include:
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Heart
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Intestines
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Kidneys
They might not sound particularly appetising, but there are easy ways to incorporate organ meats into your meals. You can try mixing small amounts into family favourites like bolognese to enjoy their nutritional benefits without the strong flavour.
3. Berries
It's commonly known that berries, including strawberries, raspberries, blueberries and blackberries, are a great source of antioxidants. But did you know they're also a source of vitamin C, which contributes to normal collagen formation in the body?
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Strawberries are particularly rich in vitamin C, providing more per 100g than oranges.
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Raspberries, blueberries and blackberries also contain vitamin C, although in smaller amounts.
The antioxidants in berries also help protect cells from damage caused by free radicals, making them a great addition to a balanced diet.
4. Broccoli
If you're looking for a plant-based source of nutrients to support collagen production, broccoli is your guy. It's a great source of vitamin C, which contributes to normal collagen formation in the body.
5. Aloe Vera
We all know to reach for aloe vera when sunburn hits. It's renowned for its soothing properties, but what's less commonly known is its potential role in collagen production.
Some early research suggests that aloe vera may influence fibroblasts, the cells responsible for producing collagen. However, more research is needed to understand its effects on collagen production in humans.
Aloe vera also contains antioxidant compounds, although the benefits can vary depending on the preparation. If you're considering consuming aloe vera, it's important to choose products specifically intended for oral use and check their suitability first.
6. Citrus Fruits
Though they don't contain collagen themselves, citrus fruits play an important role in your body's collagen production. They're packed with vitamin C, an essential nutrient that contributes to normal collagen formation.
Some of our favourite citrus fruits include:
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Oranges
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Grapefruits
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Lemons
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Limes
7. Leafy Greens
Think vegetables like spinach and kale. While plant-based foods don't naturally contain collagen, they can provide nutrients involved in normal collagen formation, including vitamin C.
Leafy greens are also a great addition to a balanced diet, providing a range of vitamins, minerals and antioxidants that contribute to overall health.
8. Beef Bone Broth
Krumbled Beef Bone Broth is a simple and savoury way to add collagen to your meals. It's made with grass-fed, pasture-raised beef bones, collagen peptides, beef liver and 13 fruits and vegetables. Stir it into mince, gravy, mash, soups or risotto, or mix 10g into 200mL of hot water for a warm broth.
Each 10g serve is a good source of iron, with zinc and B vitamins (B1, B2, B3, B5, B6 and B12) to support normal energy metabolism and immune system function, and help reduce tiredness and fatigue. It's refined sugar free, gluten free and non-GMO.
And don't worry, while there's beef liver in the mix, you won't taste it. Prefer something you can stir into your day? Our Collagen Peptides are an easy way to add collagen to drinks and meals.
9. Skin-On Chicken
Skin-on chicken is a great source of dietary collagen, as the skin contains much of the chicken's collagen content. It's an easy way to include more collagen-containing foods in your meals, whether you're roasting a whole chicken or enjoying crispy, skin-on chicken thighs.
10. Beauty Bites®
Last but not least, our very own Beauty Bites®! Our functional collagen snack bars are designed to make your daily dose of collagen convenient and delicious. Made with prebiotics, probiotics and 3,800mg of hydrolysed collagen peptides in every bar, they're a tasty way to nourish your body from the inside out.
Shop the Beauty Bites® range here.
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