Collagen, a vital structural protein, plays a crucial role in maintaining healthy skin, joints, and hair. As we age, our body's natural collagen production declines, leading to wrinkles, sagging skin, brittle hair, and joint discomfort. While collagen supplements are available, incorporating "desi" or local, natural collagen sources into your diet can be a delicious and effective way to support collagen synthesis and overall well-being. Here are five such sources:

1. Bone Broth (Ghar ka Yakhni): Bone broth, or ghar ka yakhni as it's traditionally known, is a rich source of gelatin, which is cooked collagen. It also provides essential amino acids like glycine and proline, the building blocks of collagen. To prepare it, slow-simmer animal bones (chicken, mutton, or fish) with a splash of vinegar, haldi (turmeric), adrak (ginger), and lasun (garlic). Consume one cup 3–5 days a week, or use it as a base for soups and khichdi. The collagen content varies depending on the bones used and the cooking time. An Indian version of bone broth is called paya.

2. Fish with Skin (Pomfret, Rohu, Surmai): Fish skin and connective tissues are excellent sources of marine collagen peptides. When grilling or pan-searing fish, opt for skin-on fillets. Add fish heads and skin to curries or stocks to extract extra collagen. Pairing fish with lemon or amla (Indian gooseberry) provides vitamin C, which aids collagen formation.

3. Chicken on the Bone, with Skin: Chicken skin, cartilage, and connective tissues contain collagen. Bone-in chicken curries or pressure-cooked soups are great options. However, balance portions and trim excess visible fat to keep saturated fat in check. Many supplements are derived from chicken sternum/cartilage.

4. Eggs (Especially Whites) as Collagen Builders: While egg whites don't directly contain collagen, they are rich in proline, a key collagen-forming amino acid. Egg yolks add other nutrients that support overall health. Eggs also contain amino acids like lysine, which help in collagen synthesis that further contribute to the structural growth of skin, hair, and connective tissues. Also, they contain sulphur, which helps in the production of biotin, which supports skin health.

5. Nuts and Seeds: Nuts and seeds like almonds, sunflower seeds, cashews, pumpkin seeds, and sesame seeds are good sources of zinc and copper, which are essential minerals for collagen production. They also contain healthy fats that improve skin elasticity.

In addition to these direct or indirect collagen sources, consuming foods rich in vitamin C, such as citrus fruits, berries, and leafy green vegetables, is crucial for collagen synthesis. These nutrients work synergistically to improve overall health while boosting collagen levels, enhancing skin elasticity, strengthening bones, and supporting joint health.