Collagen is a protein that provides structure and support to various parts of the body, including the skin, bones, and hair. Eating a diet rich in collagen-boosting nutrients can help to promote healthy skin, hair, and overall wellness. Here are some collagen-boosting snack ideas for busy days:
- Berries and Greek Yogurt: Berries are a good source of vitamin C, which is essential for collagen production. Greek yogurt is high in protein and also contains collagen-boosting amino acids.
- Trail Mix: Nuts and seeds are a good source of zinc and copper, which are important for collagen production. Mix together almonds, walnuts, pumpkin seeds, and sunflower seeds for a nutrient-packed snack.
- Hard-Boiled Eggs: Eggs are a good source of protein and also contain biotin, which is important for healthy hair and nails.
- Carrots and Hummus: Carrots are high in vitamin C, while hummus is made from chickpeas, which are a good source of protein and also contain collagen-boosting amino acids.
- Bone Broth: Bone broth is a rich source of collagen and other nutrients that support healthy skin, hair, and joints. Sip on a cup of warm bone broth for a nourishing snack.
Incorporating collagen-boosting snacks into your diet can help to support healthy skin, hair, and overall wellness, even on busy days.
How to make bone broth?
Bone broth is a nourishing and flavorful broth that is made by simmering bones and connective tissue in water for an extended period of time. Here’s a simple recipe for making bone broth:
- 2-3 pounds of bones (such as beef bones, chicken carcasses & feets, or pork bones)
- 2-3 carrots, chopped
- 2-3 celery stalks, chopped
- 1 onion, chopped
- 2-3 garlic cloves, minced
- 4 tablespoons apple cider vinegar
- Filtered water
- Preheat your oven to 400°F. Arrange the bones on a baking sheet and roast them in the oven for about 30 minutes, or until they are browned.
- Transfer the bones to a large stockpot or slow cooker. Add enough water to cover the bones (about 12-16 cups).
- Add the chopped vegetables, garlic, and apple cider vinegar to the pot. The apple cider vinegar helps to extract the nutrients from the bones.
- Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and let the broth simmer for 12-24 hours (the longer it simmers, the more flavorful and nutrient-rich it will be).
- Skim off any foam or impurities that rise to the surface of the broth.
- After simmering, remove the bones and vegetables from the pot using a slotted spoon or strainer. Discard the solids.
- Strain the broth through a fine-mesh sieve or cheesecloth to remove any remaining impurities.
- Let the broth cool, then store it in the refrigerator or freezer. It can be used as a base for soups, stews, or enjoyed on its own as a nourishing drink.
Making bone broth at home is easy and cost-effective, and it provides a nutrient-rich source of collagen, minerals, and other beneficial compounds that support overall health and wellness.
Veronica is dedicated and experienced nutritionist and certified health coach who specializes in functional medicine, She's a published author, nutritional instructor, WBFF professional figure athlete, and both the brains and beauty behind all that Makeover Nutrition offers.
Veronica is also the President & CEO of a BC based health and wellness association; Pacific Alliance of Body Care.