Increase Your Collagen With These Foods (and Recipes)

What is collagen for

Collagen is the most abundant protein in the human body : it is present in hair, skin, nails, digestive system, muscles, joints, cartilage, ligaments, teeth, gums … We can imagine it as a natural glue that holds everything together. It also fulfills other functions, such as giving elasticity to the skin or strengthening bones.

The body makes this glue naturally, but over the years, especially after 40, the body makes less and wrinkles, muscle aches and other ailments appear. Many collagen supplements therefore promise to turn back time.

How to increase collagen in the body

Being able to take a collagen supplement and reverse time sounds good, but keep in mind that there is no such thing as plant collagen.

The hydrolyzed collagen that is marketed is of bovine or marine origin, and is obtained from animal remains such as bones, cartilage, spines, fins … Therefore, for people who follow vegetarian or vegan diets, based on plants, take collagen It is not an option.

On the other hand, many experts question the bioavailability of collagen supplements. If we add collagen to our diet in powder or capsule form, this does not mean that the body can always absorb it.

Therefore, the most sustainable and healthy way to increase our levels of collagen is to add foods to our diet that can help our body to produce it and stop its deterioration.

Foods That Help Increase Collagen Naturally (With 3 Recipes)

To have a smooth skin and radiant hair without resorting to capsules, or as a complement if we take them, we should eat a balanced diet without processed foods and sugars and include foods rich in protein, vitamin C, zinc, silica and copper.

Protein-rich foods are especially important because they provide the body with the amino acids necessary to make collagen and maintain healthy bones and muscles.

These are some of the most beneficial foods to take care of bones and skin due to their contribution of these and other interesting nutrients:

• Black and red beans: They are very rich in the amino acids lysine, tip and glycine.
• Tofu, tempeh and other soy derivatives: Contain genistein, a phytoestrogen that slows down the destruction of collagen
• Nuts and seeds: They stand out for their content in essential fatty acids, which are essential for the manufacture of collagen. They also contain zinc, which is essential for healthy skin. For youthful skin we should especially include pumpkin seeds, sunflower, chia, pistachios, cashews, walnuts and peanuts in our diet.
• Portobello mushrooms: They are rich in copper, which helps the body to stimulate the production of collagen.
• Fruit rich in vitamin C: They are, for example, citrus fruits, strawberries, pineapple, kiwi, mango or raspberries: Vitamin C plays an important role in the production of collagen.

• Red and orange vegetables: They can be sweet potatoes, beets, red pepper, pumpkin or carrot … They are a source of lycopene, which slows down the destruction of collagen in the body
• Kale, spinach, chard and other green leafy vegetables: They are rich in chlorophyll, which works as a precursor of collagen and facilitates its synthesis in the body.
• Broccoli: Broccoli is one of the skin’s best allies. It is rich in antioxidants that help maintain a youthful-looking skin and, in addition, it contains chlorophyll and vitamin C, which help the body manufacture collagen and keep the skin healthy and supple.
• Avocados: This nutritional treasure has a rejuvenating effect on the skin. We can include it in our kitchen and, in addition, use its pulp to prepare hair and topical masks …
• Garlic, onion, leek and parsley: They are rich in sulfur compounds that help synthesize collagen and also prevent its decomposition.
• Tea: The world’s most popular beverage contains antioxidants called catechins that prevent the breakdown of collagen in the body.

Here are three recipes that combine these ingredients and are ideal to help take care of our skin and bones through diet.

1. Black bean and pineapple salad

Preparation: 25 minutes

A very refreshing salad that we can serve as a first course, accompanied with sautéed tofu or tempeh and a little guacamole or even as a single dish as it is or accompanied with a little quinoa or corn chips. It lasts well for a couple of days in the fridge and is ideal to make during batch cooking.

We add the avocado just before serving.

Ingredients (4 servings):

• 400 g of cooked black beans
• 1 small pineapple
• 1 spring onion
• 1 red bell pepper
• 1 avocado
• 1 small pot of corn or corn kernels from 2 ears
• 2 bunches of fresh coriander

For the vinaigrette:

• 8 tablespoons olive oil
• juice of 1 lemon
• Salt
• black pepper
• 1/2 teaspoon of cumin
• 1 clove garlic, minced or 1/2 teaspoon garlic powder
• 1 teaspoon maple syrup or a pinch of stevia (optional)

preparation:

1. Remove the pineapple crown and bottom. Remove the skin from top to bottom. Remove the hard core and cut the pineapple into cubes of about 2 cm. Place the pineapple in a large bowl along with its juice.
2. Remove the seeds from the pepper and cut into pieces. Chop the chives and chop the avocado.
3. Add the vegetables to the pineapple, add the beans and corn.
4. Chop the coriander and add to the vegetables.
5. Make the vinaigrette. In a small bowl mix all the ingredients, add to the bowl and mix well.

2. Tofu stir fry with broccoli

Tofu drying: 30 minutes – Preparation: 20 minutes – Cooking: 20 minutes

A very simple dish to prepare, but rich and with a very beautiful appearance.

Ingredients (4 servings):

• 400 g of tofu
• 4 tablespoons soy sauce
• 1 teaspoon garlic powder
• 1 tablespoon of cornstarch
• olive oil
• 1 large broccoli
• Sesame seeds

For the sauce:

• 120 ml of water or vegetable broth
• 3 tablespoons soy sauce
• 1 tablespoon of rice vinegar
• 1 teaspoon maple syrup, rice, or a pinch of stevia
• 1cm ginger
• 1 teaspoon sesame oil
• 1/2 teaspoon chili paste
• 1/2 tablespoon cornstarch

preparation:

1. Wrap the tofu in kitchen paper, put a weight on it and let it dry for about 30 minutes. Then cut the tofu into cubes.
2. In a small bowl mix the soy sauce with the garlic, add the tofu and mix well. Let marinate for a little while while you prepare the rest of the ingredients.
3. Wash the broccoli well, cut the florets and cut each bouquet in half into slices.
4. Prepare the sauce by mixing all the ingredients in a bowl and taste the flavor.
5. In a large skillet, heat 2 tablespoons of olive oil. Add the broccoli and sauté with a little salt until the broccoli is cooked but still tender, about 8 minutes. Remove from the pan and save.
6. Sprinkle the tofu with a little cornstarch. Add a little oil to the pan and cook the tofu cubes until crisp on all sides. Remove from the pan.
7. Add the sauce to the skillet and cook for about 1-2 minutes, until it thickens. Return the tofu and broccoli to the skillet, sprinkle with sesame seeds, and serve immediately.

3. Portobello steaks with avocado and mustard green sauce

Preparation: 15 minutes – Cooking: 10 minutes

A great dish to make a barbecue with friends or a special dinner for guests at home.

Ingredients (4 people):

• 4 large portobello mushrooms
• 3 tablespoons olive oil
• 2 cloves of garlic
• 2 tablespoons soy sauce
• half a teaspoon of cumin
• black pepper
• Salt

For the avocado and mustard green sauce:

• 2 bunches of parsley
• 1 clove garlic
• 2 teaspoons Dijon mustard
• 1 tablespoon capers
• 1 avocado
• 4 tablespoons of olive oil
• 2 tablespoons lemon juice
• 1 tablespoon nutritional yeast

preparation:

1. Remove the stem from the mushrooms and clean them with a cloth. Peel and mince the garlic. In a deep plate, mix the rest of the ingredients to make the mushrooms: the oil, the soy sauce, the garlic and the rest of the spices. Add the mushrooms, mix well so that the sauce is impregnated on both sides and leave to marinate while you prepare the sauce.
2. Make the green sauce. In a blender, blend all the ingredients for the sauce. Taste the flavor.
3. In a frying pan, heat 2 tablespoons of oil. Cook the mushrooms 3-4 minutes on each side or until cooked.
4. Serve the mushrooms with the sauce.