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!

Recommended 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.

Scott Harris
Scott Harris is a freelance writer based near Washington, DC, with more than a decade of experience covering health…
Bed items that you need in your home
change look bedroom instantly

You love to relax in your bedroom. The bed is what gives your eight hours of sleep. Your bedroom is your sanctuary, and you love to add some change to your bedroom. You are trying to rearrange your room and you also looking for something for your bed. The pinstripe pattern bed sheet set, the bamboo bed sheets 4-piece, 4-piece bed sheet set, twin, chocolate, and the Greek key pattern bed sheet set are the many choices for your bed. A positive change is what you are looking for in your slumber. Your comfort is important to you, and positive change to your bedroom will help you.

You are rearranging your room, and you created the style that fits best for you. You might be someone who has recently been accepted to college, and you are looking for bed sheets for your dorm room. The bed is a way to make you feel well-rested and ready to start your day. Your bed is the energy booster to keep up with your daily life. Your bed is where you dream and where get your ideas from. The area where you sleep is where you heal both physically and mentally. The bedsheets listed above will help you accomplish your ideal creativity.

Read more
Musical items that you need in your life
woman listening to music on yoga mat

You had always loved music, and you listen to it every day. You enjoy listening to music and playing music. Music is your life, hobby, and creativity. The five items listed below are the introductions to a musical career that you will fulfill. If you are a parent, then your child enjoys playing music in their spare time. They love to learn how to play any instrument that makes them feel alive. Music is what makes life worth living, and it is a great talent to have. People listen to music all the time, and it is a career full of many opportunities.

These past two years you suddenly have had the urge to have a new hobby. A hobby that involves practicing every day and messing with melodies. You are looking for artistic talent in your life and writing and drawing are not your things. If you are a parent, you are looking for the perfect one for your child's birthday. Your child loves to beat the pots and pans in the kitchen, and you realized the perfect gifts for your child. That is why the items listed above are great to introduce yourself to the world of music. It is the perfect gift for yourself or your child.

Read more
Add another skill to your repertoire with a musical instrument
you got this written in white chalk on black pavement

Playing an instrument isn’t only a cool thing for you to show off, which doesn’t negate the fact that it is. But it is also a way to improve brain functionality. We’re sure you’re already a pretty talented individual, but why not add another skill?

Learning a new instrument is a challenging yet riveting process that disciplines you. This act refines your comprehension skills and helps you concentrate. On top of its many other benefits, it also relieves stress, and we all need that nowadays. So, with all that technical stuff out the way, let’s get down to business with the following five instruments.

Read more