10 Collagen-Rich Foods to Add to Your Diet

Just us or collagen-rich meals everywhere? It's in Instagram, grocery shops, and natural foods stores' checkout lanes, primarily as supplements. Grand View Research estimates $19.9 billion in collagen sales by 2030. Collagen's newfound popularity is due to its anti-aging skin benefits, but research reveals it also improves joint function and discomfort.


1. Beef Bone Broth

One of the best places to get collagen is from bovine, which is another word for cattle. And beef bone soup is a great way to get more collagen type I, which is important for healthy skin, hair, and nails.

2. Skin-On Chicken

Chicken cartilage-derived oral collagen supplements improved fine lines, wrinkles, crow's feet, and skin suppleness in middle-aged women (39–59). If food comes first, choose skin-on chicken. Your butcher can grind skin-on thighs or breasts into ground chicken if you prefer it.

3. Pork Bone Broth

Foods that come from pigs, like bone broth, are another popular and high-collagen source. Porcine collagen is interesting because it looks a lot like human collagen. This is why it is often used in health care to heal and strengthen skin, wounds, and tendons.

4. Sardines

Like other animal collagen sources, fish collagen is found in bones, skin, and scales. When eating whole foods for collagen, consider a fish you'll eat most or all of, like sardines. Cooking other fish, such salmon fillets, with the skin on and eating it should promote collagen.

5. Organ Meats

Organs naturally have a lot of collagen type I. Don't worry if you don't eat liver, heart, brain, or kidneys. You can still get collagen type I from other foods, like skin, bone, and ligaments.

6. Collagen-Infused Drinks

Bone broth, but we covered that. Think collagen water, lattes, and smoothies. Hydrolyzed collagen drinks are easily digested and absorbed. Hydrolyzed collagen—what? It's a collagen supplement made from collagen peptides taken from chicken, cattle, fish, etc. You can add collagen powder at home, but many coffee and smoothie establishments sell collagen-rich drinks.

7. Gummy Candy

Don't use it for collagen because it's high in added sugars. Gelatin, made from partially hydrolyzed collagen, is used in many gummies. Vegetarian and vegan candy uses non-animal gelling chemicals. Plants or agar-agar make vegan gelatin.

8. Berries

Choose blueberries, raspberries, strawberries, or blackberries. All are high in collagen-producing vitamin C. Vitamin C must be ingested because our bodies don't make it. A cup of strawberries provides nearly 100% of your vitamin C, while raspberries and blackberries provide 35%. Skin benefits from vitamin C.

9. Broccoli

Broccoli is another handy vitamin C source. One cup of cooked or raw broccoli offers a day's vitamin C, which creates collagen. Vitamin C is needed to make collagen, although collagen-rich meals and supplements aren't necessary. Consuming both daily is plenty.

10. Aloe Vera

Aloe vera gel helps sunburns, but eating it also improves our skin. The Journal of Dermatology reported that low doses of aloe improved dermal collagen content. Daily oral aloe intake of 40 micrograms improved skin barrier function, hydration, and suppleness, according to the study.

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