What Is Collagen? Know Why You Should Add It To A Keto Diet

Collagen: Found abundantly in foods like bone broth, fish, eggs, and leafy greens, it provides the amino acids essential for building and repairing tissues.

Collagen and Its Role In Diet And Health (Representational Image)

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Collagen isn't just a buzzword —it's a fundamental protein that makes up a significant portion of our skin, bones, and joints. Found abundantly in foods like bone broth, fish, eggs, and leafy greens, collagen provides the amino acids essential for building and repairing tissues. It also provides structure and support to our tissues and organs. Collagen production declines with age, leading to visible signs of aging such as wrinkles and joint pain. 

Collagen supplements have gained popularity in recent years as a convenient way to support skin health and joint function. However, not all supplements are created equal.

 

Dietician Umang Malhotra said, "Collagen is about overall well-being. To ensure optimal absorption, it's crucial to pair your collagen supplements with Vitamin C. Strong bones, flexible joints, and healthy skin are essential components of an active lifestyle. While we can't turn back the hands of time, we can certainly slow down the ageing process with the help of collagen. By replenishing our collagen stores through diet and supplementation, we can mitigate these effects and maintain a youthful appearance."

 

Collagen In A Ketogenic Diet:

Regarding a ketogenic (keto) diet, which is a high-fat, adequate-protein, low-carbohydrate diet designed to help burn fats more efficiently, collagen can be a beneficial supplement. 

Rahul Kamra, Founder of  Ketorets explained the reason behind this:

Protein Source: While on a keto diet, it's important to maintain adequate protein intake to support muscle mass and overall health. Collagen can serve as a source of protein, though it's not a complete protein because it doesn't contain all the essential amino acids. It's still beneficial for supporting the body's protein needs.

Joint Health: The keto diet can be effective for weight loss, which may relieve pressure on joints. Supplementing with collagen might further support joint health by contributing to the repair and maintenance of joint tissue.

Skin Health: A keto diet can sometimes affect skin health due to significant dietary changes. Collagen supplementation may help improve skin elasticity and hydration, potentially countering any negative effects on the skin from the diet.

Gut Health: There's some evidence to suggest that collagen may support gut health, which is crucial when adapting to a keto diet that significantly alters your intake of certain food groups. 

It's not that collagen is specifically needed because you're on a keto diet; rather, it can be a beneficial supplement for overall health, especially considering its role in the body and the potential impacts of a keto diet. Consult a professional before adding collagen to your diet.

Collagen-Rich Food Items That Can Be Added To Diet:

If you're already taking good care of your health by getting seven to nine hours of sleep, using sunscreen regularly, incorporating retinol into your skincare routine, and drinking enough water, but you still want to take extra measures to prevent ageing, then you might consider adding collagen-rich foods to your diet.

Here are the 10 food items rich in collagen that you can include in your diet as suggested by Nutritionise Harleen Gill:

1. Eggs - Specifically the whites—contain glycine and proline, which are the main amino acids that make up collagen, but don't pass on to the yolks. These are filled with vitamin D and healthy fats that help maintain the health of skin, bones, and muscles. Whichever way you prefer - half-fried, scrambled, soft-boiled- they're the perfect protein-packed way to start your day.

2. Bone-Broth - One popular source of collagen is found in bone broth. Bone broth is indeed a great source of collagen and other nutrients that are essential for maintaining a healthy body. Regular consumption of bone broth can help strengthen your bones, tissues, and ligaments, which is particularly important as we age. So, if you're looking for a natural and easy way to boost your collagen intake, bone broth is worth considering.

3. Foods rich in Vitamin C - Vitamin C is an essential nutrient when it comes to getting your collagen boost. Collagen production in your body requires an adequate amount of vitamin C. You can obtain vitamin C from various sources such as citrus fruits like oranges, lemons, and grapefruits, berries, red and green bell peppers, dark green leafy vegetables such as spinach, broccoli, kale, and the ever-popular Indian household favourite, tomatoes.

4. leafy greens - Green leafy vegetables are one of the best sources of food containing collagen. Packed with antioxidants, vitamins, and minerals aids in the process of collagen production. Some of the collagen-rich vegetables include spinach, parsley, kale, lettuce, chard, and broccoli. Incorporate it into your diet in the form of salad or juices for maximum benefits.

5. Nuts - Zinc is another essential mineral that plays a vital role in collagen production. Nuts are a great source of zinc, and they are also packed with protein which makes them a perfect snack to keep you feeling full for longer. Just a small handful of nuts can give you the zinc boost you need to maintain healthy collagen levels in your body. So, go ahead and add some nuts like almonds, cashews, and walnuts to your diet to reap the benefits.

6. Aloe Vera - Aloe vera is a great natural source for increasing collagen production in the skin. Its high nutrient and vitamin content helps to stimulate the cell regeneration process, which in turn supports collagen synthesis. Drinking aloe vera juice is a great way to consume it for collagen. It not only helps in collagen production but also has various other benefits for the skin.

7. Skin on Chicken - It's interesting to know that chicken skin is rich in collagen, which is essential for maintaining healthy joints, cartilage, and skin. Additionally, the unsaturated fats found in chicken skin can also be beneficial for heart health. Including chicken skin in your diet can be a good option to boost your collagen intake.

8. Garlic - It may be worth enduring garlic breath in exchange for younger-looking skin.  Sulphur is a trace mineral that helps synthesise and prevent the breakdown of collagen. Garlic and onions are dietary sources of sulfur, so don’t be afraid to add them to your recipes.

9. Seeds - Pumpkin seeds and other plant-based foods like kidney beans, spinach, walnuts, cashews, and almonds are great sources of zinc. Zinc is essential for collagen synthesis and taking supplements can help slow down collagen breakdown. Chia seeds are a good source of omega-3 essential fatty acids, which promote healthy skin cells and a smooth, supple appearance.

10. Collagen-infused Drinks - Collagen can be consumed through various beverages such as collagen water, collagen lattes, and collagen smoothies. Hydrolysed collagen is easily digested and absorbed by the body. It's a supplement form of collagen called peptides, that have been extracted from their source like chicken, beef, fish, etc. You can add collagen supplements to your beverages, but it is recommended to choose sugar-free options.

[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]