Daijiworld Media Network – New Delhi
New Delhi, Oct 3: Collagen has become a trending buzzword in the wellness world, from Instagram smoothies to bone-broth recipes promising firmer skin and stronger joints. But what exactly is collagen, and can food really help boost its levels in the body?
Collagen is the most abundant structural protein in the body, holding skin, tendons, cartilage, bones and blood vessels together. It provides support and strength across tissues.
When you eat collagen-rich foods such as meat or gelatine, digestion breaks them down into peptides and amino acids. Some peptides may signal tissues to produce more collagen, while amino acids supply raw material. Studies cited by the National Center for Biotechnology Information suggest that hydrolysed collagen (broken down into small peptides) can improve skin hydration, elasticity and joint health. However, experts caution that results are modest, and many studies are industry-funded.
For natural collagen support, nutrition matters. Vitamin C helps with collagen stability, while minerals like zinc and copper also play a role. Adequate protein intake is equally important.
Foods that may help boost collagen naturally:
• Chicken and Fish: Slow-cooked cuts with skin and bones, or fish with skin on, release gelatine and amino acids. Pair with vitamin C-rich foods like lemon for better absorption.
• Pork and Oxtail Stews: Connective tissues break down into gelatine in slow-cooked dishes like Nihari.
• Homemade Jelly: Bone broth-based gelatine with added citrus boosts collagen support.
• Collagen Powders: Hydrolysed collagen supplements, often used in clinical trials, can be added to teas or smoothies for convenience.
Vegetarians can turn to collagen peptide supplements made by trusted brands, along with a diet rich in fruits, vegetables, nuts and seeds to support collagen production.
Experts emphasise that collagen supplements and foods may offer promising but not miraculous benefits. A protein-rich diet combined with vitamin C-rich produce is the most reliable way to naturally support skin and joint health.