Fontes de colágeno

what are they and main benefits


There are many foods that are sources of collagen and their inclusion in the menu is essential to prevent premature aging.

What do you know about collagen? After a certain age, protein becomes an essential item on the menu for many. The reason is because it is important to keep the skin firm and hydrated, preventing one of the nightmares of aging: wrinkles and sagging. After all, as time goes by, it becomes increasingly necessary to look for alternatives to maintain your health. Therefore, there is nothing better than sources of collagen: far beyond beauty, it is considered a functional ingredient.

You can find it mainly in red meat, fish, chicken and even the well-known gelatin. However, sources of collagen should also be consumed through foods rich in vitamin C, zinc, selenium and silicon, for example. By adding them to the menu, they can improve the absorption and production of collagen in the body.

Collagen is not only important for maintaining skin firmness and hydration. Much more than that, it is possible to consider it as the “glue” that keeps the body firm. After all, it is also responsible for keeping cartilage, tendons and connective tissue in order. The more time passes and the smaller your ability to produce protein becomes, the more essential it becomes to change certain habits and take extra care.

Check below everything you need to know about sources of collagen and the quality of the element, as well as the foods richest in protein and their benefits.

More about collagen

Sources of collagen
Source: Women’s Tips

You don’t have to get very old for collagen to become a reality on your plate. From the age of 30, the body’s ability to produce protein decreases, as it is manufactured by the body from the amino acids and nutrients consumed. Likewise, other influences also accelerate its degradation, such as cigarette smoking, pollution, ultraviolet radiation and oxidative stress. Therefore, including sources of collagen in your diet, beyond just an aesthetic issue, is a health issue.

There are several amino acid supplements that can be consumed to help the body produce collagen. However, in this recipe, the priority source must always come from food. Additionally, nutrients such as vitamin C, minerals in general and organic silicon, for example, are necessary. In any case, spending on dermatological treatments in search of more firmness for the skin will be of no use if the base does not come from nutrition.

Fight wrinkles and stretch marks

Collagen deficiency in the body, in addition to causing joint inflammation and skin diseases, is also responsible for the appearance of stretch marks, wrinkles and cellulite. Therefore, by consuming foods that are sources of collagen, it is possible to further prevent premature aging.


Along with collagen, elastin also works so that aging can be delayed. It is responsible for giving elasticity to tissues, composing their structure. Although it is not present in abundance in the body, it is possible to find it in the lungs, ligaments, large blood vessels and the skin. Certain foods encourage the production of the two proteins, which together are even more beneficial.

What are the sources of collagen?

First of all, it is important to remember that just a balanced diet is not enough. Other factors that influence health must also be taken into account. Not smoking and exercising regularly, for example, already help a lot in the process. However, if you are looking to have healthier skin, avoid premature aging and greater collagen production, the following foods are ideal:

1 – Chicken

Sources of collagen
Fonte: ByMarina

Because chicken works as a source of amino acids, it ends up being used in many collagen supplements. Meat should be eaten frequently, as it is a source of protein and is low in fat. The older the chicken, the greater the amount of collagen and the harder the meat. The protein is found in abundance in cartilage and bones, and also in chicken feet.

2 – Gelatin

Sources of collagen
Source: Smartfit

Gelatin is a protein produced from the cartilage bones of various animals, such as pork, fish, beef and chicken. Thus, it has large amounts of protein, minerals and water, as well as calcium and little fat.

3 – Red meat

Sources of collagen
Fonte: Go Outside

In this sense, especially bones from red meat have high amounts of collagen. It is possible to mention the cartilage in beef, the skin and bones in pork and mocotó, for example. Likewise, the muscle also has a lot of protein, but in smaller quantities, being found in the rump and muscle cuts.

4 – Fish and collagen

Fonte: Deposit Photos

In the case of fish, collagen is present in all freshwater and saltwater fish, mainly in cartilage, bones and skin. Among marine animals, it is still possible to find the protein in other invertebrates, such as squid.

5 – Egg white

Source: Egg

Egg whites are an extremely rich source of the non-essential amino acid proline. In this sense, its consumption is essential to acquire one of the ingredients that the body needs to produce collagen. Furthermore, egg whites also accumulate large nutritional reserves that help keep the skin healthy and are important for the proper functioning of the body.

6 – Flaxseed

Sources of collagen
Source: Veja Saúde

Flaxseed is a powerful source of omega 3, responsible for helping to improve skin elasticity. Furthermore, it is also a source of thiamine, magnesium and manganese.

7 – Collagen in citrus and tropical fruits

Sources of collagen
Source: Med World

Vitamin C is one of the most important ingredients for collagen production. It is found in abundance in fruits such as oranges and lemons, or tropical fruits such as kiwi, mango, guava, acerola and pineapple. In addition to forming the base protein recipe, vitamin C also influences the quality of collagen, leaving it firmer and healthier.

8 – Garlic

Sources of collagen
Source: Your Health

Another crucial ingredient for protein production is sulfur, which is abundant in garlic. Additionally, the ingredient also contains lipolic acid and taurine, responsible for repairing damaged collagen fibers.

9 – Collagen and chestnuts

Source: Donaméra

Cashew nuts and walnuts also play an important role in the task of collagen production. Cashew nuts contain zinc and copper, both crucial for the recipe. Chestnuts in general and walnuts, in turn, are a source of silicon, also necessary in the mixture. However, remember not to overuse cashew nuts, as they can be high in calories.

10 – Dark greens and leaves

Sources of collagen
Source: Sugar Loaf

Certain vegetables such as kale, spinach, chard and cabbage are on the list of good sources of collagen. In this sense, the vast majority of dark green leaves contain the necessary substances to produce protein. Furthermore, they are considered alkaline foods, which regenerate skin cells and reduce inflammation in the body. This way, it is still possible to avoid wrinkles.

So, what did you think of this article about collagen sources? If you are interested, also check out Gelatin for hair – What it is for, how to use it and benefits for your hair

Sources: Conquer Your Life, Conquer Your Life, Live Well, Your Health, Food Dictionary

Images: Biologicus, Dicas de Mulher, ByMarina, Smartfit, Go Outside, Deposit Photos, Ovo, Veja Saúde, MedWorld, Tua Saúde, Donaméra, Pão de Açúcar