20 foods rich in collagen that will surprise you

Collagen is the most abundant protein in our body and can be found in bones, tendons, eyes, skin and other organs. According to nutritionist Émilin Bulla (CRN 11080), it is responsible for firmness and elasticity, being essential for cell renewal. Check out collagen-rich foods that are great for replacing that protein!

20 foods that will help you replenish collagen

Collagen makes up 30% of our body’s protein, but after age 35, we start to lose it. As a result, the skin becomes flaccid, the hair loses its shine and we can no longer move as we used to. The good news is that there are numerous foods that can replenish or assist in the production of collagen in our body. Check it out:

Hydrolyzed Collagen: This food is on the list of many people who need to replace collagen. Because it is pure protein and is fully absorbed by our body, hydrolyzed collagen is very important after the age of 35, when our body decreases collagen production.
Bone broth: a lot of people must be thinking: “who eats bones?”. It turns out that the cooking of these parts of the animal forms a soup rich in collagen types I, II and III, which are very important for maintaining the health of our tendons.
Gelatin: common dessert for many children, gelatin has collagen in its composition and is great to help replace this protein. It helps in the vitality of our skin cells and bones and contains very few sugars.
Eggs: a very rich source of protein, eggs help in the synthesis. In addition, even in less concentration than gelatin and bone broth, eggs also have collagen in their composition. In addition, they have sulfur, a mineral necessary for the production of collagen.
White and red meats: rich in proteins, meats are foods that should be on the plate of those who are concerned with replacing collagen, as they help the production and absorption of collagen in our body. People who do not consume meat need to look for other resources to replace the nutrients found in it.
Salmon: because it has zinc, a very important mineral for collagen production, salmon is an interesting food to compose the diet and help restore collagen. In addition, it also contains omega 3, which is very important in hydrating our skin from the inside out.
Algae: The benefits of algae on collagen production can vary. Agar, by itself, already has collagen, and others are important for providing nutrients that fight acne and premature skin aging.
Oats: rich in copper, an element that helps in the production of collagen, oats also have antioxidants that help prevent premature skin aging.
Red fruits: they have important nutrients for the production of collagen in our body and are able to help reduce the natural loss of collagen that occurs over the years.
Citrus fruits: they are food rich in protein C, which is one of the main responsible for the formation of collagen in our skin. In addition, this vitamin also helps in the regeneration of cells in our skin.
Ginger: it is rich in vitamin C and nutrients such as zinc, magnesium and selenium, which are very important in the fight against premature aging.
Dark green vegetables: Foods like broccoli and kale are also rich in vitamin C, which is very important for the production and absorption of collagen in our skin.
Cilantro: is a food that, in addition to being rich in vitamin C, also has nutrients that fight aging. In addition, it helps to produce collagen in our body.
Avocado: Powerful in antioxidants that fight tissue aging, avocado is also rich in vitamin E, which helps prevent collagen degradation in our body.
Carrots are rich in antioxidants that slow down skin aging. In addition, it has vitamin C, which is important in restoring cells that are degrading.
Chestnuts, walnuts and almonds: these are foods that contain vitamin E, which is very important in the formation of collagen, as well as fatty acids, which help maintain skin vitality. It is important to consume at least 1/3 cup of these foods daily.
Soy: has a hormone capable of accelerating the production of collagen by our body. It can be consumed in the form of milk, tofu or natural.
Beetroot, pepper and tomato: these are vegetables that contain lycopene, an important nutrient that protects the skin, as it is a natural sunscreen. They are also important for increasing the level of collagen in our body.
White tea: it is able to protect the proteins present in our skin, especially collagen. White tea works to prevent enzymes that destroy collagen.
Garlic: in addition to being one of the most used seasonings in Brazilian cuisine, garlic also has sulfur, which is important for collagen formation. And that’s not all: it also contains taurine, an acid capable of rebuilding damaged collagen fibers.

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There are several foods that have collagen or help in its replacement in our body. In a healthy and natural way, it is possible to restore the collagen that we have lost over time. Therefore, a diet that includes the above foods is very important!

How to increase collagen production in the body

A skincare routine is extremely important to increase collagen in our skin. Therefore, have a healthy diet, which includes foods that contain collagen or that help in its production. When it comes to the skin, make use of a good sunscreen: never leave the house without your skin being protected, as the sun’s rays are the cause of premature aging.

In addition, it is important to maintain a routine free of habits such as smoking and high sugar consumption. Cigarettes have free radicals capable of destroying collagen fibers, while excess sugar can cause collagen fibers to break down. In short, invest in a diet rich in foods that contain and produce collagen, use a good sunscreen and have healthy habits.

Did you see how there are affordable ways to restore and produce collagen in our body? Now, just start investing in a healthier routine, such as the habit of physical exercise.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.