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Collagen “Foods With Benefits”

March 23, 2018
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‘If you are looking to boost the growth of your hair and nails, improve the condition and youthfulness of your skin, and even reduce joint pain this collagen article is for YOU.’

Today I’m sharing another installment of my “Foods With Benefits” series and focusing on all things collagen.  This has made such an impact in my hair, skin, nails, joint pain, and overall health I knew it would be something I needed to highlight here on the blog and my YouTube channel.  Collagen is absolutely vital to our health considering it is the most abundant protein in your body.  It’s found in the skin, muscles, bones, tendons, brain, and even the heart.  At least 30% of our total protein make up is collagen.  Pretty important to make sure we incorporate it into our daily diets don’t you think?!

So, I just got done chopping off over 12″ of hair.  This is actually something I have done yearly now for the past handful of years and in order to donate hair, it has to be a pretty substantial length.  Now I wasn’t always blessed with long, healthy hair at all.  When I was younger I had very fine, thin hair that would never do anything.  Literally, it was flat, boring, and I hated it.  I was never that girl who had cute hairstyles and no matter how much heat I even used on it, it would never hold a curl or any type of style.  It got somewhat thicker as I got older, but it wasn’t until I changed my diet that magic happened with my hair.

A diet rich in a variety of health fats, proteins, vegetables, nuts, seeds, specific nutrients, and of course a ton of water can really make the biggest difference in the condition of our hair, skin, and nails.  Now I am able to do my yearly 12″+ cuts without fail.

Collagen Benefits

  1. Skin health- When it comes to skin health, collagen is key.  It improves elasticity, boosts hydration, prevents UV damage cause by the sun, reduces wrinkles, , prevents early aging, and it will also prevent the breakdown of collagen as we age.
  2. Muscle Growth & Regeneration- Collagen is vital for our muscles.  It helps to convert glucose into energy that fuels out muscles.  It can help increase strength, make training more effective, repairs our muscles, and can also help prevent muscle disorders.
  3. Improves joints, tendons, and ligaments- Collagen makes up most of these tissues in our bodies.  Deficiencies in collagen will effect flexibility, range of motion, pain, swelling, and repair.
  4. Strengthes bones- It isn’t all about calcium when it comes to our strengthening our bones. Collagen offers the framework for our bones.  It will help stimulate cells, improve the absorption of calcium, and can prevent osteoporosis.
  5. Tissue repair- Since collagen is responsible for skins strength, texture, and elasticity it is the optimal biomaterial for tissue repair. Collagen serves as a type of glue when we get cuts and scrapes in our skin.  It activates cells to help regenerate and repair wounds.
  6. Eye health- Collagen is a major part of eye health. A specific type of collagen makes up a good portion of our eyes and it also helps maintain its pigmented layer.
  7. Heart health- Collagen is the most abundant protein in the heart.  It provides the structural framework, the amino acid proline helps release fat build up in the bloodstream, helps control blood pressure, and helps it to pump more efficiently.
  8. Gut health- Aside from all of these roles collagen plays in the body, one of the most impactful ways collagen has helped me specifically has been to heal leaky gut. Regular use of collagen peptides helped seal the holes in my stomach that were causing a ton of distress.

Foods Rich In Collagen

It isn’t enough just to put these amino acids into our bodies.  We actually need a wide variety of nutrients to make sure the collagen is doing what its supposed to.  To get all of the necessary building blocks for collagen, you have to have get a wide variety of nutrients coming from proteins, vegetables, and things like seeds and nuts.  I’ll talk about my favorite collagen supplement in a minute, but for now here are some of the top proteins that contain the amino acids needed to form collagen.

  • gelatin
  • salmon
  • deer and veal
  • bacon
  • pork chops
  • tuna
  • pumpkin seeds
  • beef liver
  • cheese

Here are some other nutrients and low carb sources needed for collagen production:

Vitamin C:

  • limes
  • lemons
  • chili peppers
  • parsley
  • kale
  • red bell peppers
  • broccoli

Vitamin E

  • almonds
  • sunflower seeds
  • hazelnuts
  • avocados
  • spinach

Beta Carotein & Lutein

  • turnip greens
  • kale
  • dandelion greens
  • spinach


  • sun dried tomatoes
  • red peppers
  • asparagus
  • red cabbage


  • spinach
  • kale
  • bok choy
  • poppy seeds
  • parmesan cheese
  • romano cheese


  • beef liver
  • almonds
  • cashews
  • shiitake mushrooms
  • sesame seeds
  • avocado


  • shiitake mushrooms
  • brazil nits
  • sunflower seed butter
  • flax

Omega 3 Fatty Acids

  • flaxseed oil
  • walnuts
  • hemp hearts

Another one of my favorite ways to get a natural source of collagen into my diet is with bone broth.  You can find out how I make that in my Instant Pot HERE… so easy, so delicious, and SO good for you.  Anytime I’m not feeling 100% or having any digestive issues, bone broth is one of the first things I turn to.

One of the last ways I easily incorporate collagen into my diet is with my Perfect Keto Collagen powders.  I have replaced ALL of my protein powder usage with these powders and anywhere I would have incorporated them before, they are now replaced with Perfect Keto collagen.  I use them regularly in my smoothies, baking, in my decaf coffee/tea, and even simply when I’m on the go and need some easy protein.

Here are two of my favorite recipes using Perfect Keto collagen powders:

Green Energy Smoothie

Green Energy Collagen Smoothie

Serving Size 1 smoothie
Per Serving
Calories 242 kcal
Protein 15g
Total Carbohydrate 14g
Total Fat 15g
Fibre 6g


  • 1 cup milk of choice
  • 1 handful spinach
  • 1 Small avocado
  • 1 teaspoon spirulina powder
  • 1 teaspoon maca powder
  • 1 scoop Perfect Keto 'vanilla' collagen powder
  • sweetener if desired to taste


Step 1
Add all ingredients to a high speed blender and mix on high until smooth. Add ice if desired or serve over ice.

Keto Maple Pecan Mug Cake

Maple Pecan Mug Cake

Serving Size 1 mug cake
Per Serving
Calories 304 kcal
Protein 18g
Total Carbohydrate 5g
Total Fat 24g
Fibre 3g


  • 1 tablespoon almond flour
  • 1/2 tablespoon coconut flour
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon baking powder
  • 1 scoop Perfect Keto collagen powder (20% off coupon below)
  • 1 Large whole egg
  • 3 heaped tablespoons milk of choice
  • 1 tablespoon melted butter or ghee
  • 1 splash maple or vanilla extract


  • sweetener of choice to taste
  • 1 tablespoon chopped pecans


Step 1
Add all ingredients to a small bowl and mix well until smooth.
Step 2
Grease a ramekin or cup and pout batter in.
Step 3
Microwave on high for 2 minutes and 30 seconds.





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  • Reply
    Rosemary Merz
    September 4, 2018 at 1:16 am

    Great info!

  • Reply
    Jeannie Percy
    October 3, 2018 at 9:43 am

    Your video on collagen was informative.

  • Reply
    July 28, 2019 at 9:06 pm

    Hello…loved ur video on collagen. It was so clearly I formative, and I liked d way u listed every single vitamin with it’s benefits.

    I’m from India….I just happened to cancel upon your video n played it on a whim….I’m glad I did.

    In d video, u said d bone broth recipe is in d link, but I didn’t find it .

    Many blessings

  • Reply
    August 20, 2019 at 3:54 pm

    Very informative vidéo. I learned a lot from it .
    But couldn’t find the recipe of the bone browth . Please can you send it to me ?
    Thank you sooo much

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