Collagen constitutes a significant part of the overall protein in your body, making it essential to include ample collagen-rich foods in our diet.
With aging, the body's natural collagen production diminishes. Nevertheless, foods high in collagen and collagen supplements may assist in preserving healthy levels of this essential protein.
5 Foods High in Collagen
Many collagen-rich foods can be added to your diet. The following are all sources of collagen derived from animals.
Beef bone broth - Collagen from bovines, including beef, supplies type I collagen, the body's most prevalent collagen type.
Fish - Marine collagen is mainly present in the skin and bones of fish. Sardines are a great choice since usually, the entire fish is consumed (including bones and skin) instead of just the flesh.
Chicken with the skin - Chicken mainly has type II collagen. Similar to marine collagen, much of the collagen sourced from chickens is located in the skin. Savor chicken thighs with the skin left on for dinner accompanied by leafy greens and potatoes.
Offal - Also referred to as organ meats, offal consists of the liver, kidneys, and heart of an animal. While offal may not appeal to everyone, it does provide beneficial amounts of collagen type I.
Gummy candies - Interestingly, the gelatin in chewy candies originates from a specific type of collagen. Nevertheless, in addition to possible collagen, these candies often have high sugar content, so remember to indulge sparingly.
Collagen Rich Foods for Vegetarians
While numerous collagen-rich foods aren't vegetarian-friendly, there are certain options that vegetarians can consume to aid in maintaining collagen levels in the body.
Berries - Including blueberries, blackberries, and raspberries, these vibrant fruits are rich in vitamin C, which aids in the normal production of collagen essential for the proper functioning of bones, cartilage, and skin. Savor berries in smoothies or utilize them as a garnish on your overnight oats! Citrus fruits are rich in vitamin C as well.
Broccoli - This fibrous green veggie is also rich in vitamin C. Toss broccoli into salads or present it as a side dish at dinner.
Eggs - While eggs don’t have collagen, they do have proline, a non-essential amino acid that is crucial for collagen production.
3. Omega-3 versus cod liver oil versus fish oil: how do they differ
You may be familiar with the terms omega-3, cod liver oil, and fish oil, but understanding the distinctions between cod liver oil and omega-3, along with the differences between cod liver oil and fish oil, is crucial since they each offer unique health advantages. Generally, all three of these typically originate from fish.
If you don't consume the advised quantity of fish each week, you might gain from using omega-3 or fish oil supplements.
But what’s what regarding these oils derived from the sea? Is it advisable to take fish oil or cod liver oil.
What are omega-3 fatty acids and what benefits do they provide?
Omega-3 is a kind of fatty acid essential for overall health. There are three primary kinds of omega-3s:
Alpha-linolenic acid (ALA)
Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA).
ALA is predominantly present in nuts, seeds, and plant oils like flaxseed, walnut, and rapeseed oil, whereas DHA and EPA are mainly located in fish and various seafood. The body can transform a portion of ALA into EPA and DHA.
The beneficial omega-3 fatty acids found in fish oil or Omega-3 supplements are the long-chain DHA and EPA. These omega-3 fatty acids are derived from fatty fish like salmon. They can also be sourced from vegetarian options like marine algae. In reality, this is the source from which oily fish obtain their omega-3s at first.
DHA and EPA both contribute to sustaining health and wellness. Indeed, these omega-3s offer multiple advantages…
DHA supports the preservation of normal brain activity. An intake of 250 mg of DHA each day is required to obtain this benefit.
Eye health - DHA plays a role in sustaining normal vision, with positive effects achieved through a daily consumption of 250 mg of DHA.
Heart wellness - EPA and DHA support the regular functioning of the heart. A daily consumption of 250mg of EPA and DHA is required to obtain this advantage.
Blood pressure - consuming foods that deliver a daily dose of 3g of EPA and DHA helps support the preservation of normal blood pressure levels.
Cholesterol levels - DHA plays a role in sustaining normal blood triglyceride levels. This advantage can be achieved through foods that offer a daily consumption of 2g of DHA. ALA aids in preserving healthy blood cholesterol levels, with positive results achieved by consuming 2g daily.
Pregnancy - the consumption of DHA by mothers supports proper development of the fetal brain and eyes. A positive impact is achieved with a daily consumption of 200mg DHA alongside the suggested daily intake of omega-3 fatty acids for adults.
What is cod liver oil and what are its benefits
Cod liver oil is derived from the liver of codfish. Consequently, cod liver oil provides the long-chain omega-3 fatty acids EPA and DHA since cod fish livers contain oil. Cod liver oil provides the two fat-soluble vitamins that are stored in the liver of cod – vitamins A and D3.
What distinguishes cod liver oil from omega-3
Fish oil and cod liver oil originate from different sources, yet both can aid in boosting your omega-3 fatty acid consumption. Cod liver oil is extracted from the liver of cod fish, whereas fish oil can be sourced from various fatty fish like salmon, sardines, tuna, and mackerel. Additionally, cod liver oil has vitamin A and vitamin D3, which are absent in omega-3 oils.
