Four budget-friendly ways to get more collagen in your diet to boost health
MORE of us now pop collagen powder and capsules to try to boost skin structure and bone strength.
But these supplements can set you back around £30.
Fortunately, you can get a collagen hit with the help of these food and drink tips.
BONE BROTH: Rich in collagen and other nutrients, bone broth is one of the most cost effective ways to get your fix.
Plus, whipping up a broth from a leftover roast chicken carcass creates an extra meal to feed the family.
Simply break the bones, plus any skin or leftover meat, into a large pan of water and add a halved onion, plus a couple of bay leaves, seasoning and simmer for around an hour with a lid on.
Strain the liquid off from the bones, cartilage and onion. Strip out meat and re-add to the broth. Eat as is or add noodles to create a heartier meal.
OILY FISH: More affordable foods to add to your diet are sardines and mackerel. Nutritionist Jenna Hope, author of How To Stay Healthy, says: “Oily fish contains marine collagen and is also high in omega-3 which further supports skin health.”
Smoked mackerel, £2 a pack from Sainsbury’s, tastes delicious flaked over a tomato and cucumber salad.
Or add sardines, 60p a tin from Sainsbury’s, to a basic tomato pasta dish.
GARLIC: This food flavouring contains sulphur which not only supports collagen production but also helps prevent it breaking down.
One large bulb is 55p from Tesco but buying in bulk is better value. It’s easy to add garlic to cooking sauces, plus it packs in more flavour.
VITAMIN C: You can boost your natural production of collagen by getting your fix of Vitamin C, says Jenna.
She adds: “Citrus fruits are well known for vitamin C, however, fruits such as kiwi and strawberries are particularly high in Vitamin C too.”
- All prices on page correct at time of going to press. Deals and offers subject to availability.
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