You may have heard references to collagen as the thing that adds richness and body to homemade chicken soup. One of the most abundant proteins in the body, it provides structure to skin, bones, and connective tissue, sort of like natural glue.
So what does eating and drinking collagen do? As we age, we tend to produce lesser, lower quality collagen. Some studies show that consuming collagen can improve skin elasticity (preventing wrinkles and rough patches), as well as combat joint pain and increase density in the bones.
And while collagen is available in capsule form, it’s also present in many foods and drinks, as deliciously showcased below!
Collagen Foods
Chicken: If you’ve ever cut up a whole chicken, you know how much connective tissue there is. Well, it also happens to be full of collagen, making poultry a nutritious option. Especially if it’s paired with beans (as in our Slow Cooker Chicken and Bean Chili), since high-protein legumes contain the amino acids used in the creation of collagen.
More Chicken Recipes To Try:
Citrus and Berries: Both forms of fruit are rich sources of vitamin C, an antioxidant that protect the skin from damage: this makes our Chicken Berry Salad with Citrus Vinaigrette a real power player of a recipe, being that it boasts a triple dose of collagen-boosting ingredients.
More Citrus & Berry Recipes To Try:
Garlic: The sulfur in garlic may make it famously pungent, but it also is believed to help prevent the breakdown of collagen. So don’t hold back when it comes to using a condiment like Spicy Pickled Garlic!
More Garlic Recipes To Try:
Leafy Greens: What is the best collagen to drink? How about blending your leafy greens into a Matcha Coconut Kale Smoothie? Kale gets its' vibrant green color from chlorophyll, which studies have shown helps the skin retain collagen.
More Leafy Greens Recipes To Try:
- Kale Salad With Asian Vinaigrette
- Sautéed Greens With Pine Nuts & Parmesan Cheese
- Field Greens With Oranges, Strawberries And Cinnamon Vinaigrette
White Tea: Not all tea is created equal. You’ll want to grab a bag of the delicate white stuff (featured in this refreshing recipe for Cardamom White Iced Tea), which has been shown to prevent the activities of enzymes that break down elastin and collagen.
Cashews: Besides being buttery and delicious, crunchy cashews contain zinc and copper, both of which are considered to be collagen boosters. What a great excuse to snack on a handful of these Sweet and Spicy Nuts!
More Cashew Recipes To Try:
Egg Whites: Spinach and Shallot Egg Clouds are created by whipping the whites into an ethereal froth: and an upside of egg whites is that they have large amounts of proline, an amino acid necessary in collagen production.
More Egg Whites Recipes To Try:
Bone Broth: One of the most popular collagen drinks by far, this restorative sipper is made by slowly simmering bones in water, which is believed to extract extra collagen. Try our spicy miso flavored version made with chicken, which is thought to be one of the most collagen-rich proteins.
More Bone Broth Recipes To Try:
- Thai Ginger Chicken And Lime Bone Broth
- Rosemary Beef With Agave Bone Broth
- Ginger Chicken With Lemongrass Bone Broth
Fish: Everyone knows that fatty fish is teeming with omega-3’s. But the bones and ligaments also contain collagen—and it’s thought that the kind sourced from marine life is amongst the easiest to absorb. These Mediterranean Fish Fillets are prepared in a sauce of chopped, juicy tomatoes which are high in lycopene, an antioxidant which is believed to protect the skin against collagen breakdown.
More Fish Recipes To Try:
Soy: The protein in soy has been credited with increasing collagen synthesis, which contributes to the firmness, tone, and texture of the skin. Treat yourself to a Tofu Buddha bowl, which contains avocado for extra collagen-rich credit!
More Soy Recipes To Try:
- Grilled Salmon With Peppered Soy Glaze
- Sweet Soy Bourbon Chicken
- Steamed Pork Dumplings With Ginger Sauce
Avocados: Avocados are often incorporated into beauty products like lotions, owing to their high fat content and perceived benefits to skin. But since it’s seriously tasty, why not consume the natural collagen supplement all on its own, showcased in a Smoky Avocado and Mushroom Drinkable Soup?
- Black Bean And Avocado Salsa
- Roasted Vegetable Soup With Roasted Avocado
- Spiced Avocado Toast With Citrus-Cured Salmon And Poached Eggs
Learn More About Collagen Rich Foods
- Tips & Tricks For How To Pick & Prepare Avocados
- 7 Kale Recipes You Can Make All Year Round
- Easy Chicken Recipe Ideas To Liven Up Chicken Dinners
- Decoding The Seafood Counter
- Bone Broth Is Here To Stay
Need help planning you weekly meals? Save your favorite food, dessert, drink recipes and organize your ingredients with McCormick Meal Planner.
