Are you consuming enough collagen protein? The human body needs about 2 scoops-worth of collagen powder daily. This is an important protein that can benefit the body’s skin, hair, muscles, and other body parts. In recent years bone broth has been trending as a popular source of protein. However, another best way to take collagen can include meat, fish, and eggs. Bone broth provides a good source of collagen because the slow simmering releases protein in the bones and connective tissue. Besides broth, you can also consume foods that boost collagen production including chicken, beans, and dairy.
Another option is collagen supplements. There are various forms including tablets, powder, and liquid. These options provide pros and cons. They’re easier to take since you can just mix up some collagen powder in a glass of water, for example. Meanwhile, the best source of nutrients is always real food. So when possible it’s better to get collagen from options like bone broth, boiled eggs, or Greek yogurt. What’s most important is to make sure your daily intake of collagen is enough for good health. That will help to make sure your body and brain functions are as efficient as possible.
What Is Collagen All About?
Collagen makes up the human body’s higher percentage of protein. In fact, it even makes up to 80% of the skin, which is the body’s largest organ. There’s also collagen found in other body parts like muscles, tendons, and bones.
Collagen is sometimes referred to as the human body’s “glue.” That’s because it can help to hold the body’s parts together like a skeleton. It helps to provide the body with structure. There are different sources of collagen including inside and outside the body.
When the body doesn’t have enough collagen it can cause various health conditions. This is especially true in terms of internal collagen. When the body doesn’t have enough collagen this can cause various health issues.
Meanwhile, outside collagen sources are used for different functions. They include medical/cosmetic applications that can help to fix body tissues, for example.
Collagen is a very strong substance. In fact, it’s sometimes stronger versus steel when compared to pound-for-pound. However, one of the problems is when people age their bodies make less protein. That includes collagen.
There are also other factors that reduce collage production. They include ultraviolet (UV) light, smoking, and an unhealthy diet. As a result, it’s critical to maintain a healthy diet/lifestyle in order to maximize your body’s collagen levels.
There are several skin care products on the market that include collagen. The makers of such creams/lotions claim their products can greatly boost collagen levels. However, it’s unlikely the collagen molecules can get through the skin’s pores.
The human body has 16+ different kinds of collagen. However, up to 90% consists of three collagen types. The various kinds have various structures/functions.
The protein also has several functions. They include cosmetic/medical functions. They include skin fillers and skin rejuvenation. Your doctor can talk to you about the different collagen products and procedures that are available.
Best Way to Take Collagen
In recent years one of the most popular options has been bone broth. This is made using animal bones and connective tissue. It’s then simmered for up to 48 hours. The longer the bones are cooked the more nutrients are released.
Bone broth can be made from different animal bones. They include pork, beef, fish, and chicken. In fact, you can even combine different sources to get the most nutrients. The slow-cooking process takes a while but provides more nutritional value than regular chicken stock in supermarkets.
Besides broth, you can also get collagen from solid food. That includes different options like pork, beef, chicken, fish, and eggs. All of these options not only include collagen but are also “complete proteins.” In other words, they have all the essential amino acids (EAAs) required daily.
One of the caveats about collagen from food is it’s available from a relatively small number of foods. This helps to explain the popularity of bone broth. It’s an easy way you can boost your collagen intake during the day. In fact, you can make a big batch of bone broth to consume during the day for nutrients/energy.
You can also find different types of supplements like tablets/capsules, powders, and liquids. Since these products are more processed than foods they should be Plan B. However, the main benefit is convenience.
It’s important to pick collagen supplements carefully. The result is factors like nutritional value can differ greatly between different products.
One key issue is whether or not the ingredients are organic. This is important because it means there were no artificial additives added to the product or its ingredients. This is important because it can help to prevent unwanted side-effects.
Top Collagen-boosting Foods
It’s the Vitamin C in lemons, oranges, and grapefruits to boost collagen production. In fact, the body produces collagen from Vitamin C so it’s a good idea to boost your intake of the vitamin to get the protein. There are different ways to consume citrus besides orange juice or ½ grapefruit for breakfast. For example, you can enjoy homemade lemonade on a hot day or orange pieces in a veggie salad.
These options provide many of the same nutrients. For example, they’re both high in protein, healthy fats, and vitamins/minerals. You can also get a good amount of collagen from both fish and shellfish. You can get collagen from the bones/ligaments of the sea creatures.
It turns out that people don’t have to consume fish parts that are highest in collagen. That includes head, eyeballs, and scales. Fish skin is a good source of collagen. You can also simmer the bones to make bone broth.
Many aren’t just low-carb but also high-Vitamin C. One key feature of berries is that they provide a higher amount of Vitamin C per ounce versus other foods. Some of the best options include strawberries, blueberries, and cranberries. Another plus is the high antioxidant levels of berries.
This might be surprising since eggs don’t have any connective tissue. It turns out that the egg whites, in particular, are high in an amino acid needed for the body to produce collagen. So you can boost your body’s collagen levels without even consuming the stuff!
The white meat is one of the best sources of collagen due to the connective tissue a whole chicken contains. In fact, some studies show that chicken collagen can be effective for treating arthritis and the best way to take collagen.