Collagen is responsible for around 30% of protein in our body. It is used as connective tissue in skin, muscles and ligaments. Collagen would be continuously produced until the age of 25, after that we lose on average 1.5% of our collagen every year, resulting in the fibers diminishing and losing elasticity. Loss of collagen can also be caused by other factors, such as vast exposure to UV light, high amounts of sugar and stress, leaving us with reduced bone density, slower post-exercise recovery, and dull, wrinkled skin.
Collagen can be consumed in different forms, powder, pills or gummies. Here are 10 suggestions on how to add collagen to your diet!
1. Bone broth
Bone broth can contain a variety of proteins such as fish, beef and chicken. Fishbone broth has the most bioavailable form of collagen, beef broth targets the skin and gut, and chicken is for joint health. Bone broth could be sip away on its own or with recipes including soups.
While bone broth is fantastic, adding a scoop of your collagen protein is a much quicker way of adding collagen to your soup if you don’t have any broth on hand. The collagen scoops will thicken up any soup recipe, so try adding it until you reach your desired consistency.
3. Nut butters
This works for almond, cashew, hazelnut, or any nut butter as long as the consistency isn’t too clumpy and separated. Simply mix in the recommended serving scoop with your butter.
Collagen can easily dissolve in hot or cold water, so you might want to add it to your morning coffee or any beverages. Another choice is using a collagen creamer, which tends to be low in sugar, and tea-drinkers can incorporate too.
You can add powdered collagen as a topping in your oatmeal or stir it in your microwaved oats. Either way you like it, make sure to add it in the morning and eat it right away, as with it sitting in the fridge overnight, it may actually turn into jelly!
One of those simplest ways to integrate collagen for constantly on the go, add in the suggested amount of collagen powder into your smoothie mixture, just as you would with protein powder smoothies. That would be a great way to kickstart your morning or supplement after work out!
7. Baked goods
After all the suggestions for adding collagen to healthy foods, here is a way for sweet-tooth! Stir in collagen scoops, of course the unflavoured ones, to your favorite desserts like brownie, cookie or cake mix while still wet. It will be heavily blended in and way to embed collagen to your guilty pleasure.
8. Pancakes or waffles
Eating foods rich in protein for breakfast will keep you full and energized for the rest of your day. Mixing 1-2 scoops of collagen powder into the pancake or waffle mix before it’s cooked makes your breakfast could not be any better!
Mainly in the form of vitamins, most gummies are flavored, like the taste of candy. Depending on the brand of vitamins, most are catered towards improving hair, nail, and skin health but also bone and joint strength.
10. As it is
The basic way is to drink a glass of Collagen Select in its natural form. Stir 1-2 scoops of collagen powder with room temperature water should create the perfect, smooth consistency to gulp up all the nutrients in one go. No doubt purchasing flavored ones could delight your taste buds.