If your goal is to feel young and stay healthy, eating foods high in Collagen is a must!

But what exactly is Collagen?

Collagen is essentially the “glue” that holds our bodies together. It makes up 25-30% of all protein content in the body.  It is our primary structural protein and can be found everywhere within our bodies: in our connective tissues, bones, muscles, tendons, ligaments, cartilage, skin, the intestinal lining, blood vessels, dentin of teeth, and corneas. Collagen provides strength and elasticity to the skin and supports tissues and organ development, and the healing of bones and blood vessels (and much more).

In short, it is the most abundant protein in your body, and essential to the health and function of all connective tissues.

Collagen has many health benefits including:

• Improving health and appearance of skin, hair, and nails
• Relieves joint pain and supports flexibility and mobility
• Boosts muscle mass
• Lowers Blood Pressure
• Improving gut health
• Improves bone density and prevents osteoporosis
• And so many more incredible benefits

However, as you age your existing collagen breaks down, and it gets harder for your body to produce more.

So what can you do?

Eat These Foods

Supplementing with collagen is always a great idea, but it’s important to focus on your diet as well. Start adding Collagen rich foods now, and your body and skin will thank you later!

These foods will help create the building blocks (amino acids) you need for your skin and hair goals, while also supporting many vital processes in the body.

• Eggs: Eggs whites have large amounts of proline.  Proline is necessary for collagen production.
• Leafy Greens: Salad gets its green color from chlorophyll, which increases the precursor to collagen in the skin.
• Beans: Beans are a high-protein food that contains amino acids necessary for collagen production.
• Tomatoes: One medium tomato can provide almost 30% of Vitamin C for collagen production.
• Cashews: These nuts contain zinc & copper, which boost the body’s ability to create collagen.
• Chicken: Chicken contains lots of connective tissue, a rich source of collagen.
• Hot Peppers: These peppers contain capsaicin.  Capsaicin is a compound that combats signs of aging. (Bell peppers do not contain capsaicin.)
• Citrus Fruits: All citrus fruits contain high amounts of vitamin C.  Vitamin C plays a major role in the production of collagen.
• Garlic: Garlic is high in sulfur which prevents the breakdown of collagen in our tissues.
• Bone Broth: Bone broth is packed full of nutrients including calcium and magnesium that help strengthen bones.
• Berries: Berries are an excellent source of vitamin C.  Did you know that strawberries provide more vitamin C than oranges do?
• Seafood: Marine collagen is one of the most easily absorbed in our bodies.

Click here for a free handout on collagen and recipes for making bone broth.

Supplement with Quality Products

Research has shown that supplemental collagen can be beneficial for several different health conditions, as mentioned earlier. Collagen supplements may be derived from beef, chicken, pork, and eggshell membrane.  Marine-derived collagen is considered less allergenic, therefore less likely to trigger an inflammatory response, and there are no concerns over potential contamination. Look for “sustainable”, “grass-fed”, “pasture-raised”, and/or “free-range” to ensure supplements come from the best quality sources.

Since collagen has been shown to support skin, nail, bone, joint, and cardiometabolic health it’s a great supplement to add to your daily intake.

Where Can I get Professional Collagen Supplements?

Fullscript is my online dispensary.  Think of Fullscript as amazon for high-quality, professional supplements and products.

Creating an account is easy and FREE.  Simply click HERE or type the link into yor browser:  https://us.fullscript.com/welcome/choch

If you log into my store, you can browse my categories of favorites for the products I recommend and use myself every day.

For a short video on how to create an account and navigate within Fullscript, click HERE.

Dr. Hoch (pronounced Hoke), is a 1988 Graduate of Peotone High School and a 1990 Graduate of Joliet Junior College. She received both her B.S. in Human Biology (1991) and her Doctorate of Chiropractic (D.C.) (1993) from The National College of Chiropractic in Lombard, IL. She also received her graduate and post-graduate certifications in Acupuncture from NCC