When we talk about collagen, we’re talking about smooth, youthful skin, as well as strong, healthy joints. What is not as well known, however, is that eating natural foods rich in collagen can be much more effective than commercial supplements that promise miracles. The reason is that it is a structural protein of our body, which plays an important role in the composition of skin, bones, cartilage and other connective tissues. When you get older the body reduces collagen production naturally, causing the skin to lose elasticity and joints to become more susceptible to injury. However, adding a variety of foods to your diet, such as bone broth, white fish, pork trotters, tripe, or gelatin, can slow down this process.
The Spanish Nutrition Foundation (FEN) emphasizes that although collagen supplements can be found, consuming foods rich in this protein can provide comprehensive benefits and is stable for the body. This is because by consuming it in its natural form, we not only receive the amino acids needed to regenerate collagen in the body, but we also absorb other nutrients that help support overall wellness, without the side effects that some supplements can have. .
bone broth
Among the most recommended foods for strengthening and maintaining collagen in the body is bone broth, a traditional dish that is high in collagen and other essential nutrients. It is obtained by long-cooking beef, chicken or fish bones, which releases both this compound and other beneficial nutrients. Some studies highlight that the collagen present in bone broth, combined with components such as glucosamine and chondroitin, not only promotes skin elasticity, but also also strengthens joints and helps reduce pain and inflammation in older adults, as tested in an animal model fed bone broth.
In addition, the presence of minerals such as calcium and magnesium. It’s important for bone healthhelping to increase bone density and stability, which is especially important for preventing osteoporosis in old age. Another benefit is that it contains minerals such as magnesium and phosphorus, which combine with collagen to strengthen muscle and bone cells, promoting better recovery after exercise. Consumption of these minerals is necessary for tissue regeneration, which strengthens the skeletal system and improves skin elasticity.
Whitefish
White fish, especially types like cod and flounder, are another great natural source of collagen. In addition to this protein, it is rich in Omega-3 fatty acids, which provide many anti-inflammatory properties. Research from the Harvard School of Public Health T.Ch. Chan studies have shown that these fatty acids can reduce the risk of cardiovascular disease and improve cognitive function.
The combination of collagen and omega-3 makes this product indispensable for general health, since collagen helps maintain the structure of the skin and joints, and omega-3 protects the cardiovascular system and reduces the risk of chronic inflammation, which can affect length and overall quality of life. This food also provides additional eye health benefits due to its vitamin A and antioxidant content, key components in the prevention of degenerative eye diseases. Research from the National Eye Institute shows that this combination of nutrients may protect against macular degeneration, a condition that affects vision in older adults.
pig trotters
Although often overlooked in modern diets, pig’s trotters are one of the richest sources of collagen. The high content of this protein makes them an indispensable product for skin, hair and nail carein addition to being beneficial for reducing visible signs of aging. FEN notes that they also contain significant amounts of minerals such as zinc, which plays a fundamental role in cell regeneration and strengthening the immune system. It is an essential nutrient that promotes skin cell formation and wound healing, which is especially important for those who want to maintain healthy, youthful skin.
Calluses
Another product that is distinguished by its collagen content is a classic recipe of Spanish gastronomy: Madrid tripe. This traditional dish, although not everyone’s favorite, contains a natural, easily digestible source of collagen as well as other essential nutrients. Tripe is primarily composed of water and protein, and its composition makes proteins easily digestible, making it an ideal food for strengthening the body’s connective tissue. According to a report from European Journal of Clinical Nutritionconsuming the protein and collagen contained in this food is especially useful for muscle recoverywhich is a significant advantage for people involved in high-intensity sports or physical activities that require high muscle work.
Additionally, consumption of pork tripe and trotters is associated with antioxidant properties due to the presence of B vitamins, which are critical in combating oxidative stress. This is one of the main factors that speed up the aging process and degradation of collagen in the body. As if that weren’t enough, these vitamins strengthen the immune system, protecting the body from disease and helping with cell regeneration.
Gelatin, odorless
Unflavored gelatin is essentially a practical and affordable alternative for those who want to add this nutrient to their diet without complications. This product is made from cartilage and bone, making it a concentrated source of collagen. easily absorbed by the body. Eating this food regularly not only benefits skin and hair health, but also helps strengthen nails and bones, making it ideal for people with weakness in these areas. Additionally, since it is a low-calorie and low-fat source, it is a convenient option for those who want to eat a balanced, nutrient-rich diet.