Skip to main content

8 natural sources of collagen you can add to your diet today

Fizkes/Shutterstock

Collagen is the chief protein found in your skin and connective tissues like cartilage and tendons. Okay, that’s a lot of biological jargon, but basically, this is the protein that promotes elastic, youthful-looking skin. Unfortunately, over time, wrinkles, joint pain, and similar issues increase as the aging body produces less of this all-important collagen. No need to fear quite yet because a collagen supplement may slow this process by improving skin hydration, elasticity, roughness, and density.

While supplements are an easy source of this much-needed protein, you can also promote your body’s collagen production by eating the right foods. This may also produce collagen more quickly than supplements. The right foods for collagen-boosting contain protein-building amino acids like glycine and proline, vitamin C, and copper. So which foods can help you support healthy collagen production in your body? Let’s find out!

Related Videos

Chicken

Increasing collagen intake through your diet is fairly easy. If you haven’t converted to veganism or vegetarianism, animal protein, particularly that containing bones or connective tissue, is your best bet. Chicken is one of the best animal sources of collagen, so don’t forget to throw this protein on your salad or mix it in your next pasta dish.

Iva/Shutterstock

Egg whites

Glycine and proline are two amino acids that are the chief ingredients in collagen, and egg whites are a great source of both. This doesn’t mean you have to avoid the yolks, though. For a fuller meal, keep the yolks in as they contain healthy fats that support skin health.

Leafy greens

Although animal protein is a logical and widely available collagen source, there are plant-based options as well for those who are less carnivorous. Dark leafy greens like kale, spinach, and Swiss chard all contain high amounts of chlorophyll, a chemical that fosters collagen production in the body.

Fruits including berries

From citrus to tropical, some of our favorite fruits encourage collagen development. This isn’t all too surprising when remembering that many fruits are packed with vitamin C, a key ingredient in stimulating collagen production.

Berries, however, are likely the best of the bunch as they help the body use collagen more efficiently.

Bone broth

Bone broth is exactly what it sounds like: animal bones boiled in water until a broth is formed. Creating the broth draws out the natural collagen found in these bones. Although estimates vary, experts generally recommend drinking one cup of bone broth a day to reap its full benefits.

Yuganov Konstantin/Shutterstock

Tomatoes

Tomatoes are well-known superfoods, and one of their key weapons is lycopene, an important antioxidant that can increase collagen production in the skin.

Beans

Another plant-based collagen powerhouse, beans contain the amino acids that form the building blocks of collagen.

Soy

While it may not get the infamy of kale or acai berries, soy is one of the greatest superfoods out there. It’s a massive source of protein, so soy and soy products (such as soy milk, tofu, and edamame) can stimulate collagen production.

Whether it’s through supplements or food, it is relatively easy to give your collagen production a bit of a boost. Many of the building blocks found in these foods are more “bioavailable” than those found in supplements, meaning the body can absorb and begin using them more quickly.

As always, talk to a health care professional, particularly a dermatologist or skin doctor, before beginning any new regimen. It may take some trial and error, but don’t give up on your journey toward healthier, happier skin. Between these foods, supplements, and collagen-boosting treatments, there’s a solution for you that will improve the appearance and elasticity of your skin, even as your body’s production of collagen begins to decline.

BlissMark provides information regarding health, wellness, and beauty. The information within this article is not intended to be medical advice. Before starting any diet or exercise routine, consult your physician. If you don’t have a primary care physician, the United States Health & Human Services department has a free online tool that can help you locate a clinic in your area. We are not medical professionals, have not verified or vetted any programs, and in no way intend our content to be anything more than informative and inspiring.

Editors' Recommendations

Items for your comfort at home
yuka app translates product labels couple reading food

It is the new year, and you are getting back on healthy eating habits. You started to develop a workout routine that fits with your busy schedule. You want to continue your goal to be healthy in mind and body. Sometimes life can be hectic and stressful. Sometimes you get injured, and it prevents you from working out. Sometimes you get so busy with work you do not have the time or energy to make homemade cooked meals, so you resort to take-out food instead. The five items listed below will help you get back on track for a healthy lifestyle.

Sometimes your motivation of keeping a healthy lifestyle can be challenging for you. Many things in life get in the way, such as job hours, an injury, and lack of time. We live in a society that demands most of our time during the day. It makes it difficult for us to keep track of what food we eat and to stay active. You want to be motivated, but there seems to be not enough time for you. That is why the items listed above will fit your busy schedule and help you keep track of your motivation to eat right and stay active.

Read more
Items to help you heal and recover
woman massaging neck

You want to have items in your home that can help you recover your body and clothes. You want to prevent a mess from happening or prevent future injuries. You want the items to finally fix that loose button or prevent yourself from making a mess on your shirt while eating a delicious dinner. You are an active person with an active lifestyle. You enjoy working out, and your job relies on you lifting heavy packages. You need the items that can help you heal, recover, or prevent you from injuring yourself. The five items listed below will make your path to recovery easier.

You are a person who is looking for the perfect equipment for someone in the hospital recovering from surgery. You want to make their path to a recovery run smoothly. The five items listed above are what you will need for that person. The elbow and calf braces are perfect for someone who is doing physical therapy. The adult bids will make it easy for the person in a hospital bed to prevent future food and drink messes. The batteries are a great way to add some night light if the person reading a book at night, and does not want that bright hospital light. If the person is wearing their favorite button-up shirt, their supplies to fix any buttons that had fallen off.

Read more
Healthy lifestyle items that you need
Soybeans

Our body is our temple, and it is a matter of importance to take of your temple. Many choices can help your body heal and recover. Your body recovery is important to you, and you want to prevent yourself from possible injuries. You might be someone who's recovering from surgery, and you need something to help you recover and give you the chance to take your daily shower. You need to listen to your body on what it needs. There are alternative ways that the medical system recommends for you that will make it easier for your body to recover or change your diet plan.

The five items listed above are ways to recover, change, and heal your body for the better. The knee brace and back brace help relieve your pain. You are someone whose job is to lift above twenty pounds, and it is common for you to injure your back and knees. You might be a person who's changing their caffeine habit, who is tired of afternoon burnouts. You want a healthier alternative rather than drinking daily caffeinated beverages. You want to continue taking your daily showers, but it can be stressful if you have a disability or have an injury that prevents you from showering. The five items listed above will make your life easier for your mind and body.

Read more