The Best Way To Add Collagen To Diet With Foods

The Best Way To Add Collagen To Diet With Foods.

Collagen is currently enjoying its time in the health and well-being spotlight.

What is collagen and is it really important for women’s menopause health or is it just another way to cash in on our insecurities towards ageing?

This post is one in a series investigating the benefits of collagen and the best way to add it to your diet.

​I hope these posts will provide you with the information you need to make an informed decision and make a choice that is right for your unique lifestyle.

What is Collagen

Collagen is the most abundant protein in the human body, accounting for about 30% of the body’s total protein content. 

It is a key structural component of connective tissues, including skin, bones, cartilage, tendons, and ligaments. 

Dietary Collagen provides strength, elasticity, and support to these tissues, playing a vital role in maintaining the body’s structure and integrity.

The health benefits of collagen include;

1. Supports Skin Health

• Elasticity and Firmness: Collagen is crucial for maintaining skin elasticity and firmness, helping to reduce wrinkles and sagging as we age. It helps keep the skin plump and youthful.
• Hydration and Texture: Collagen improves skin hydration and texture, contributing to a smoother and more radiant complexion.

2. Promotes Joint Health

• Cartilage Integrity: Collagen is a major component of cartilage, the tissue that cushions healthy joints. Adequate collagen levels help maintain cartilage integrity and reduce the risk of joint deterioration.
• Reduces Joint Pain: Supplementing with collagen has been shown to alleviate joint pain and stiffness, especially in individuals with osteoarthritis or other degenerative joint conditions.

3. Strengthens Bones

• Bone Density: Collagen is a key component of bone tissue, providing a framework for mineral deposition. It helps maintain bone density and strength, reducing the risk of fractures and osteoporosis.
• Bone Repair: Collagen supports bone repair and regeneration, promoting the healing of fractures and maintaining overall bone health.

4. Supports Muscle Mass

• Muscle Repair: Collagen contains amino acids like glycine and proline, which are essential for muscle repair and growth. It helps maintain muscle mass, especially in older adults.
• Workout Recovery: Collagen supplementation can aid in post-exercise recovery by reducing muscle soreness and enhancing tissue repair.

5. Improves Gut Health

• Gut Lining Repair: Collagen supports the repair and maintenance of the intestinal lining, promoting gut health and reducing the risk of conditions like leaky gut syndrome.
• Digestive Aid: Collagen helps support digestive function by promoting the production of stomach acid and digestive enzymes.

6. Strengthens Hair and Nails

• Keratin Production: Collagen provides the necessary amino acids for the production of keratin, a protein that strengthens hair and nails.
• Reduces Breakage: Adequate collagen levels can help reduce hair and nail breakage, promoting healthier growth and appearance.

How to Incorporate Dietary Collagen

To reap the benefits of collagen, it’s important to include it in your diet. Here are some ways to do so:

• Collagen-Rich Foods: Consume foods high in collagen, such as bone broth, chicken skin, fish skin, and pork skin. These provide natural sources of collagen.
• Nutrient-rich foods: Include foods that support collagen production, such as those high in vitamin C (citrus fruits, berries), zinc (nuts, seeds), and copper (shellfish, nuts).
• Collagen Oral Supplement: Consider using a collagen peptides supplement in the form of powders, liquids, or capsules. These supplements are often hydrolysed for better absorption.

Plant-Based Sources to Support Collagen Production

For vegetarians and vegans, obtaining collagen directly from dietary sources isn’t possible since collagen is primarily found in animal products. 

However, there are ways to support the body’s natural collagen production through a plant-based diet and lifestyle factors. 

Here’s how vegetarians and vegans can support their natural collagen production:

1. Foods High in Vitamin C

Vitamin C is essential for the synthesis of collagen, as it helps stabilise the collagen molecule and facilitates its production in the body.

• Citrus Fruits: Oranges, lemons, limes, and grapefruits.
• Berries: Strawberries, blueberries, raspberries, and blackberries.
• Kiwi: A potent source of vitamin C and antioxidants.
• Bell Peppers: Particularly red and yellow varieties, which are rich in vitamin C.
• Broccoli and Brussels Sprouts: Both are high in vitamin C and other nutrients beneficial for skin health.

2. Foods High in Zinc

Zinc plays a crucial role in the production and repair of collagen.

• Legumes: Lentils, chickpeas, and beans.
• Nuts and Seeds: Pumpkin seeds, sunflower seeds, and cashews.
• Whole Grains: Quinoa, oats, and fortified cereals.

3. Foods High in Copper

Copper helps in the cross-linking of collagen fibres, which enhances the strength and stability of collagen.

• Nuts and Seeds: Almonds, sunflower seeds, and sesame seeds.
• Leafy Greens: Spinach, kale, and Swiss chard.
• Mushrooms: Such as shiitake and portobello.

4. Protein-Rich Plant Foods

Collagen is a protein, so consuming enough protein is essential for collagen production.

• Legumes: Beans, lentils, and chickpeas provide plant-based protein.
• Quinoa: A complete protein containing all essential amino acids.
• Tofu and Tempeh: Excellent sources of plant-based protein.

Key Nutrients for Collagen Support

These amino acids are crucial for collagen formation and can be found in various plant sources.

• Proline: Found in soy products like tofu and tempeh, as well as asparagus and cabbage.
• Glycine: Found in spinach, kale, cauliflower, and pumpkin.

Antioxidants protect the skin and collagen fibres from damage caused by free radicals.

• Vitamin E: Found in nuts, seeds, and green leafy vegetables.
• Polyphenols: Found in green tea, dark chocolate, and berries.

For those seeking supplements, there are plant-based alternatives that support collagen production:

1. Vegan Collagen Boosters: These typically contain a blend of vitamin C, amino acids, and other nutrients that support collagen synthesis.
2. Algae and Spirulina: Some supplements use algae-derived ingredients that mimic the effects of collagen.
3. Silica: Found in supplements, silica can help support collagen production by promoting healthy connective tissues.

Lifestyle Tips to Support Collagen Production

As well as focusing on diet to ensure your body makes enough collagen, consider these lifestyle factors;

• Stay Hydrated: Drinking enough water helps maintain skin hydration and overall health.
• Avoid Smoking and Excessive Alcohol: Both can damage collagen fibres and accelerate skin ageing.
• Protect from Sun Over-Exposure: Use sunscreen to protect skin from UV damage, which can degrade collagen.
• Get Enough Sleep: Quality sleep supports the body’s natural repair processes, including collagen production.

Recipe Ideas;

These real food recipes support collagen intake through real food rather than supplement form.

Sweet potato and mango bone broth smoothie

Are you brave enough to try this recipe?  There is something about a sweet recipe with savoury ingredients that can be difficult to overcome.

• 1 Sweet Potato (medium, peeled, cubed)
• 83 grams of Frozen Mango
• 375 millilitres of Bone Broth (cold)
• 240 millilitres of Plain Coconut Milk (from the carton)
• 2 grams Ginger (fresh, grated)
• 3 grams turmeric
• 3 grams Cinnamon
• 5 millilitersVanilla Extract

1. Steam the sweet potato for 12 to 15 minutes until tender. Transfer to a plate to cool down.
2. Add the sweet potato and the remaining ingredients to a blender. Blend until very smooth. Divide into glasses and enjoy!

Beef & Mushroom Stew

High in protein and zinc, add vegetable sides to increase vitamin C in this dish.

• 605 gramsStewing Beef (cubed)
• 6 gramsSea Salt (divided)
• 7 milliliters of extra Virgin Olive Oil
• 1/2Yellow Onion (large, diced)
• 384 grams mushrooms (sliced)
• 4Garlic (clove, minced)
• 3 gramsRosemary (fresh)
• 710 millilitersBone Broth
• 162 millilitersCanned Coconut Milk (full fat)
• 2 gramsCilantro (chopped)

1. Season the beef all over with half of the salt. Heat the oil in a pot over medium-high heat. Once hot, add the beef and sear on all sides, until browned, about three minutes per side.
2. Add the onion and mushrooms and sauté for about five minutes. Add the garlic and rosemary and cook for two to three minutes.
3. Add the broth, stir, and bring to a simmer. Turn down the heat to low. Cover the pot with a lid and simmer for about two hours.
4. Uncover the pot, add the coconut milk and remaining salt. Stir and simmer uncovered over low heat for another 30 minutes or until the beef is tender and cooked through.
5. Adjust the seasoning to your taste. Top with cilantro and enjoy!

Conclusion

There are many types of collagen supplements available but I hope this post shows you can improve your collagen levels by including the above real foods in your daily routine.

​Collagen plays an essential role in optimal health through menopause and beyond, how will you include collagen in your daily diet?

Are you trying to find freedom from the misery of your menopause symptoms?

Your body was made to experience vitality and optimal health, it is modern living that is getting in the way of this.

You don’t need special diets, expensive supplements or HRT to regain your vitality and zest for life.

Your body is telling you everything you need to know, you just need to know how to translate this and understand how to nourish your body to lose unwanted belly fat, get a great night’s sleep and have enough energy to make it through the day.

You also need to do this in a sustainable way that fits your lifestyle.

If you would like to learn how to do this I am running my Menopause SHIFT Method program for a 2nd Beta Test.

Take advantage of the program at 50% off the launch price with lifetime access to all future updates.  If you would like to learn more about this program and what is involved you can access the pre-registration document HERE.

If you would like to discuss your unique menopause experience and how you can create long-term health and vitality, book a free Wild Well-being call with me.