Part 3: Which foods contain collagen?

Nancy janssens
Sep 14
5 min read

Foreword

The knowledge shared here comes from highly qualified naturopaths who conduct extensive research. You can also watch their videos for more information on natural healing.

-Dr. Josh Axe

-Dr. Jordan Rubin

-Dr. David Jockers

-Dr. Ken Berry

-Dr. Eric Berg

-Dr. Alan Mandell

-Dr. Jin W. Sung

In which foods can one find collagen?

Source: Dr. Josh Axe

Collagen Nutrition:

-Fresh homemade bone broth (high in collagen)

-Skin of fish --> supermarkets remove the skin --> go to the fresh fish market or fish shop

-Chicken skin

-Very small amount in organ meats

-Eggs

-Spirulina (avoid spirulina from China, this is a very polluted sea)

-Cod

-Gelatin --> many gelatins are processed online

-Skin of fish --> supermarkets remove the skin

-Chicken skin

Collagen supplements?

-Bone broth in powder form

-Collagen powder with various types of collagen

Dr. Ken Berry Discusses His Favorite Natural Collagen Foods

NOTE: Buy only organic or from a halal store. Supermarkets add too many toxins.

Bone broth

-Salmon with the skin on

-chicken legs and chicken thighs with the skin on

-Ribs: The back of the ribs is where you'll find the membrane and that's what many people throw away

gone, but this is actually pure, nutritious collagen. It contains all the amino acids.

Eggs: The yolk also contains some collagen. The egg white contains all the amino acids needed to make collagen. When you boil an egg, you'll see a membrane, which contains a lot of collagen. Most people throw this away. Be sure to eat the membrane.

Sardines and anchovies: they contain few heavy metals and are difficult to clean, leaving all the bones inside. They contain all the building blocks for collagen production.

-A little in meat: but eat this with the skin, cartilage, bone

-Red meat

-Oysters and shrimps

Gelatin: Gelatin is boiled collagen, but many companies process it so much that it's no longer pure. So this isn't an option unless you can find truly pure gelatin.

Which sources contain a lot of collagen?

Bovine collagen (cow or beef):

Bovine collagen is derived from cows, specifically their skin, bones, and muscles. It's made up primarily of types 1 and 3 collagen, which is fitting, as these are the most common types produced and found in the human body.

It is a rich supply of glycine and proline and therefore useful for creatine production , building muscle and helping the body make its own collagen.

Chicken collagen:

The type most commonly found in chicken collagen is type 2, which is best for building cartilage. This makes it beneficial for joint health, especially since this source also contains chondroitin sulfate and glucosamine sulfate, both of which have anti-aging effects.

Fish collagen:

Fish-derived collagen appears to be easily absorbed and primarily provides type 1 collagen, which contains the amino acids glycine, proline, and hydroxyproline. Because type 1 is found throughout the body, consuming more fish collagen is associated with benefits for joints, skin, vital organs, blood vessels, digestion, and bones.

Hydroxyproline is a key component of the triple collagen helix. Lower levels have been linked to joint degeneration and, consequently, symptoms/signs of aging.

Hydroxyproline is necessary for collagen stability and is produced by modifying normal proline amino acids after the collagen chain is built.

This reaction also requires vitamin C (to help with oxygen transport). Therefore, a vitamin C deficiency can cause abnormalities in collagen levels. Eat plenty of organic fruits high in vitamin C.

You can buy pure, natural marine collagen through this organic herbal webshop. See

Eggshell membrane collagen:

Egg collagen, found in the shells and whites of eggs, contains primarily type 1 collagen. It also has types 3, 4, and 10, but by far the most type 1.

It contains glucosamine sulfate, chondroitin sulfate, hyaluronic acid and various amino acids which have benefits for building connective tissue, wound healing, building muscle mass and reducing pain/stiffness.

Collagen-building foods (helps with collagen synthesis)

Besides eating a good variety of collagen-rich foods, you can also boost collagen production by including a few collagen-producing foods in your diet. So, which foods help stimulate collagen production?

1-Green leafy vegetables

Green leafy vegetables are loaded with vitamin C and a good source of chlorophyll.

Green leafy vegetables include spinach, kale, and arugula. These vegetables are among the best foods for promoting collagen synthesis in the body.

Benefit and chlorophyll

Chlorophyll is a plant for the blood

Chlorophyll is almost identical to our own blood.

Chlorophyll cleanses the blood

Chlorophyll cleanses the intestines

Chlorophyll increases red blood cell count

Chlorophyll supplies the blood with oxygen

Chlorophyll alkalizes the blood

Chlorophyll helps fight diseases

Chlorophyll strengthens your immune system

Chlorophyll is anti-inflammatory

Chlorophyll is an antioxidant

Chlorophyll protects you against cancer

Vitamin C not only works as an antioxidant to protect against free radical damage, but is also necessary for the production of type I collagen, the most abundant form of collagen in the body.

So green leafy vegetables are a source of chlorophyll and are good for boosting your collagen.

2-Pumpkin seeds

Pumpkin seeds are incredibly nutritious, earning them a spot as one of the best collagen-boosting foods. Pumpkin seeds also contain about 19 percent of the recommended daily value for zinc in a single serving.

Zinc is an important mineral that's integral to collagen synthesis, along with immune function, wound healing, and cell growth. When you're under a lot of stress, you quickly lose your zinc.

3-Strawberries

Strawberries are not only a great source of vitamin C, but they are also considered one of the best collagen-building foods because they contain ellagic acid, a type of antioxidant that has been shown to protect against collagen breakdown.

Other berries like blueberries, blackberries, and raspberries are also rich in this essential antioxidant. Be sure to buy your strawberries at an organic store or grow them yourself. Supermarkets sell strawberries with excessive amounts of pesticides.

4-Citrus fruits

Citrus fruits, such as lemons, limes, oranges, and grapefruit, are highly nutritious. These fruits are particularly rich in vitamin C, an important water-soluble vitamin that plays a central role in collagen production.

Exotic fruits also often have very high vitamin C content. They also contain many antioxidants, fiber, and other micronutrients that help support overall health.

5- Garlic

Garlic is one of the best herbs rich in collagen-boosting compounds like sulfur, which is believed to stimulate collagen synthesis in the body. Not only that, but garlic is also a nutritious and delicious addition to almost any dish, from soups and sauces to salad dressings and much more.

Dosage and use of collagen

If you are looking for an oral collagen supplement, choose a hydrolyzed collagen peptide product.

Look for terms like "collagen peptides," "collagen hydrolysate," or "hydrolyzed collagen" on your supplement's ingredients label to make sure you're getting the real deal.

Some sell types 1 and 2 together, while others sell a mix of different types. It's ideal to choose a mix of different collagen types.

Dose of collagen

Research has shown that adults can safely consume between 2.5 and 15 grams of collagen per day. Many people take 1-2 tablespoons of collagen powder per day. You should weigh a tablespoon yourself.

Taste

Collagen is nearly odorless and tasteless.

You can mix collagen in

-Water

-Smoothie

-herbal tea

-coffee

-Protein shake

-Soup (add at the very end. Do not boil)

We sell fish collagen (types 1 and 3) in the Healthy World News webshop. See webshop .