Collagen — the protein is our bodies that’s responsible for supple skin and elasticity — is something we naturally make less of as we age. To fight the loose or wrinkled skin that comes with getting older, so many of us try to ward it off with an abundance of creams and serums. The truth is, there’s really no guarantee they’ll do much and honestly, it gets expensive.
How about looking to the kitchen instead? There are so many foods that are either naturally rich in collagen or help aid your body in producing more. Incorporate them into your diet and you might not have to take a gamble on pricey eye creams. Here are 7 easy breakfast ideas to get you inspired.
Bone broth is one of the trendiest sources of collagen. Luckily, it’s for good reason because when chicken and beef bones are simmered slowly for hours in water, they release tons of their natural collagen, vitamins, and minerals to result in a broth that’s highly nutritious. Bone broth isn’t a common addition in smoothie bowls but here it helps thin it out while also lending flavor and nutrients.
Eggs yolks contain collagen while egg whites contain a couple of the amino acids that help make collagen, so don’t skip out of either. These packable egg muffins also contain broccoli, which is packed with vitamin C — vitamin C also helps with collagen production.
It’s no secret that citrus fruits of all kinds are loaded with vitamin C, so definitely top your bowl of yogurt or oatmeal with them to help with collagen production. This is a simple recipe that can be adjusted depending on what citrus you find at the store.
Mushrooms are full of the mineral zinc, which also helps boost collagen production. Here sautéed and seasoned mushrooms help bulk up avocado toast and make it practically meaty.
This cozy recipe features two foods naturally rich in collagen — bone broth and eggs. To make the soup easy to assemble on busy mornings, prepare the broth ahead of time then just warm it in the microwave or on the stovetop while you cook the eggs.
Hearty, leafy greens like spinach, kale, and Swiss chard are also rich in vitamin C. In addition, they contain plenty of the pigment Chlorophyll (the reason they’re green), which may increase the amount of the precursor to collagen in the body called procollagen.
All beans and legumes are filled with great vitamins and minerals but chickpeas are extra special because they contain both vitamin C and zinc and so have double the amount of collage production power.