9 Best Collagen-Rich Foods

What are Collagen-Rich Foods?

These are foods that are a rich source of collagen. They are mostly protein-rich foods that aid the production of collagen in the body.

These collagen-rich foods come in two types- Animal-based and Plant-based. In addition, foods that are rich in zinc also help with collagen production in the body. Examples of these foods are nuts, seeds, whole grains, leafy greens, and many more.

11 Natural Collagen Food Sources

Animal-Based Collagen-Rich Foods

Bone Broth

Bone broth is a nutrient-rich soup made from cooking animal bones, connective tissue, and certain meat. It has been available since the pre-historic times . The bones are simmered for an extended period for a greater concentration of collagen.

Some chefs use gravies, sauces, and soups as a base for the broth. There are different types of bone broth, namely chicken bone broth, beef bone broth, and pork bone broth.

Chicken bone broth is the most popular in the United States and contains a higher amino-acid content than beef broth.

Bone broth is a time-honored food that is naturally rich in collagen and other beneficial nutrients. This vital protein is extracted by simmering animal bones, making bone broth a readily available and easily digestible source of collagen that supports skin health, joint function, and gut health. As emphasized by Dr. Kellyann Petrucci, a certified nutritionist and author specializing in bone broth, this traditional food holds significant nutritional value.

Chicken

Collagen from chickens is derived from the bones, cartilage, and skin. Chickens are rich in Type II collagen; therefore, they are useful for joint health.

According to a 2021 study on adults aged 40–65 years to investigate the efficiency of hydrolyzed chicken collagen type II (HCII).

It was concluded that HCII can help reduce joint pain stiffness and also improve joint function in healthy adults.

Fish and Shellfish

Fish and Shellfish are a rich source of collagen. They are commonly referred to as marine-based collagen . This collagen source is gaining more attention as it is unique when compared with animal-based sources. A 2023 review of studies suggests that this type of collagen may have higher bioavailability and could be especially beneficial for improving skin health and elasticity.

Marine collagen has a low molecular weight, no religious limit, and no disease transmission. The process of extracting marine collagen is cost-effective compared to other sources. In addition, this collagen is easy for the body to absorb.

Eggs

Eggs are a rich source of protein, and they aid in the body's collagen production. There are two types of collagens found in the two layers of an egg, Type I and V .

Collagen is found in the thin inner and the thick outer membrane of an egg. In addition, collagen is present in the yolk of chicken eggs. More than 90% of the collagen found in the body is Type I. Type V is equally important for the body. This means eggs are a great source of collagen.

In addition, eggshell membranes also aid collagen production and increase cellular activity in the body.

Organ Meats

The Role of Organ Meats in Collagen Consumption

Organ meats, traditionally consumed for their nutritional benefits, play a pivotal role in enhancing collagen consumption, particularly collagen type I. This type of collagen is abundantly found in various organ meats, making them a valuable dietary inclusion for those seeking to boost their collagen intake.

Benefits of Organ Meats

• Nutrient Density: Organs such as the liver, heart, brain, and kidneys are powerhouses of nutrients. They are rich not only in collagen but also in vitamins and minerals like vitamin A, iron, and zinc.
• Versatility in Preparation: You can enjoy organ meats in multiple culinary creations. They can be added to stews for a hearty texture or transformed into delicacies like pâté, offering both flavor and nutritional benefits.

Organ meats are a traditional source of collagen and other vital nutrients. For those looking to optimize their health, incorporating these foods can be a valuable strategy. They offer a concentrated source of collagen type I, which is essential for skin, bone, and joint health. -Chris Kresser, M.S., L.Ac., Functional Medicine Practitioner and Author

Other Sources

If organ meats are not appealing to your palate, there are alternative ways to incorporate collagen type I into your diet. The skin, bones, and ligaments of animals also serve as excellent sources. Bone broth, for instance, is a popular choice for its collagen content and savory flavor.

Key Insights - Incorporating organ meats into your diet can significantly enhance your collagen consumption, supporting skin health, joint function, and overall vitality. Whether through traditional recipes or modern cooking techniques, these meats provide a nutritious and effective way to boost collagen levels naturally.

Plant-Based Collagen-Boosting Foods

Leafy Greens

Leafy Greens serve as a source of vitamins and nutrients that aid the production of collagen in the body. Examples of leafy greens include Collard greens, kale, Spinach, Swiss chard, and Mustard green.

These leafy greens are known to contain nutrients that help to reduce the degradation of collagen and the production of collagen in the body.

For example, a clinical study conducted by Meinke et al. (2017), where volunteers were supplemented with a carotenoid-rich natural kale extract, concluded that kale may prevent the degradation of collagen caused by aging .

Citrus Fruits

Citrus fruits like orange, lime, lemon, and grapefruits help aid the production of collagen in your body. This is because they are rich in vitamin C.

According to a preclinical study, vitamin C is concluded to exhibit the potential to aid bone healing and increase the production of type I collagen . Aside from helping with collagen synthesis, vitamin C also helps stabilize mRNA to increase collagen synthesis for skin repair.

Berries

As vitamin C is essential for collagen synthesis, berries like strawberries, blueberries, raspberries, blackberries, and cranberries are excellent dietary choices. Strawberries, in particular, are a vitamin C powerhouse, providing nearly 100% of your daily needs in just one cup.

Raspberries and blackberries each offer about 35% of your daily vitamin C requirement, making them valuable additions to your diet.

Research published in the National Library of Medicine supports the benefits of berry extracts, highlighting their bioactive compounds that promote tissue regeneration, wound healing, and collagen synthesis ^[10].

Key Insights:

By adding these berries to your daily meals, you can naturally enhance your vitamin C intake and support collagen production without the need for supplements.

Expert Says:

Blueberries are exceptionally high in antioxidants, which are vital for combating free radicals and oxidative stress. This protective effect extends to collagen preservation, helping to maintain skin elasticity and a youthful appearance. - Dr. Josh Axe, DNM, DC, CNS, Founder of Ancient Nutrition

Garlic

Garlic is also a plant-based collagen-boosting food that is known to help improve skin health. This is a result of its sulfur content, which can help with collagen synthesis and prevent collagen degradation.

In addition, research published by the National Library of Medicine also concludes that garlic contains anti-oxidant effects that may help reduce the degradation of dermal collagen.

Nuts and Seeds

Nuts and seeds contain essential nutrients. They are packed with nutrients like amino acids, healthy fats, selenium, and zinc, which are important for collagen synthesis. Most especially, zinc helps to regenerate and repair the skin.

Examples of nuts and seeds are almonds, chestnuts, peanuts, walnuts, hazelnuts, sunflower seeds, and many more.

Almonds are a rich source of vitamin E. This vitamin E has the potential to prevent collagen degradation. Therefore, adequate consumption of almonds can prevent signs of skin aging like facial pigmentation and wrinkles.

Powerful Hidden Plant-Based Collagen-Rich Food - Broccoli

How Does Broccoli Contribute to Collagen Synthesis?

Broccoli is not only a delicious vegetable but also a powerhouse for boosting collagen production. Collagen, the protein responsible for skin elasticity and joint health, relies heavily on vitamin C for its synthesis. Here's how broccoli steps up:

• Rich in Vitamin C: A single cup of broccoli, whether cooked or raw, provides a substantial portion of your daily vitamin C needs. This essential nutrient is vital for collagen production as it aids in stabilizing the collagen molecules.

Expert Says:

Vitamin C is a crucial cofactor in collagen synthesis, and broccoli is an excellent source. Ensuring adequate intake supports healthy skin and connective tissues, says Dr. Andrew Weil, a renowned physician and expert in integrative medicine.

• No Need for Simultaneous Intake: You don't have to consume broccoli alongside collagen-rich foods in one sitting. Simply ensuring that both are part of your daily diet can help maintain efficient collagen synthesis.

Expert Says:

The body utilizes vitamin C throughout the day. It doesn't require simultaneous consumption with collagen-rich foods, making broccoli a convenient way to support collagen production, explains Dr. Jennifer Ashton, a board-certified OB-GYN and medical correspondent.

• Whole-Day Nutrition: Incorporating broccoli as part of your meals, whether in salads, stir-fries, or as a side dish, ensures that you contribute significantly to your body's collagen-building toolkit throughout the day.

Expert Says:

Including broccoli in various meals throughout the day ensures a steady supply of vitamin C, which is essential for ongoing collagen synthesis, states registered dietitian Lisa Young, PhD, RDN.

Broccoli seamlessly fits into any diet as a versatile and effective way to support your body's natural processes for maintaining healthy skin and joints.

Health Benefits of Collagen

How much Collagen do High-collagen Foods Contain?

Collagen-Rich Foods vs. Collagen Supplements

As discussed above, collagen-rich foods are essential for the production of collagen in the body. In addition, these foods contain different nutrients that are associated with the synthesis of collagen in the body. So, as you begin to age, these foods will help ensure you maintain a healthy collagen level in your body.

Are collagen supplements a better option?

It is very improtnant to know how much collagen to take? & collagen supplements are also a reliable resource to help maintain collagen levels in the body. They are mostly in hydrolyzed form, so the body easily absorbs them.

It has gained popularity over the years because it is convenient to use. In addition, it is easier to keep up with collagen supplements in your routine than collagen-rich foods in your diet.

Collagen-rich Foods

These are foods containing collagen. Consuming this food will help improve collagen levels in your body. Examples of these foods are chicken, bone broth, beef, pork, and fish. However, some foods are not a direct source of collagen; they contain nutrients that can aid the synthesis of collagen.

Few of these foods contain vitamins, zinc, amino acids, and healthy fats that help collagen production. One of the best things about collagen-rich food is bioavailability. They are mostly rich in collagen form that the body can use immediately.

Collagen Supplements

Collagen supplements are an easy and quick way to maintain your collagen level. These supplements are a component of collagen that has been broken down so it can be absorbable by the body. They are known as hydrolyzed collagen. These collagen supplements are available in powder or pill form. The powder form can be mixed with smoothies, beverages, shakes, food, or sauces.

They do not only contain collagen; these supplements also contain short chains of amino acids known as peptides and keratin. In addition, they can be added to cosmetic products in the form of powder or cream. These supplements are also useful for improving skin, bone, and joint health.

According to research published in 2019 in the journal Molecules, these peptides are effectively utilized by the body, enhancing benefits such as skin elasticity and joint health.

Incorporating hydrolyzed collagen into your daily routine is simple and versatile. Consider trendy options like collagen water, lattes, or smoothies. Many coffee and smoothie shops are now featuring collagen-rich beverages, allowing you to enjoy these benefits on the go. Alternatively, you can easily add a scoop of collagen powder to your favorite drinks or recipes at home, seamlessly integrating it into your diet.