Skip to main content

Treat your body: These are the best foods high in collagen

These are the tastiest foods for a boost of collagen, an important protein

Turkey being carved on a cutting board
Claudio Schwarz / Unsplash

Collagen has recently seemed to crop up in various supplements, whether they support athletic performance, help you get in some extra protein, or are essential for the beauty of your skin and hair. Foods with collagen help contribute to the structural components of bones, teeth, skin, ligaments, muscles, blood vessels, corneas, and connective tissue.

Recommended Videos

While you can take collagen supplements to reap collagen benefits, collagen is also naturally present in certain foods, mainly of animal origin. The body can also synthesize collagen by combining the amino acids proline and glycine. This process requires vitamin C, zinc, and copper, so in addition to eating protein-rich foods, an adequate intake of these micronutrients will support your body’s endogenous production of collagen. Below, we share the foods highest in collagen to help you have healthy tissues, vibrant skin, mobile joints, and strong muscles.

Bowls of bone broth on a tray
Bluebird Provisions / Unsplash

Bone broth

Bone broth has become increasingly popular over the past decade. This nutritious stock is made by simmering the bones of animals, such as cows, chickens, fish, pigs, bison, and turkeys. Most of the time, connective tissues, such as hooves, beaks, and tendons, may also be used, which is what imparts this hearty stock with so much collagen. Bone broth may be used as a stock for other soups, consumed as a liquid broth as is, or turned into a health drink.

Though it may seem like simmered animal bones would not be all that nutritious, the extended boiling softens bones and cartilage and releases the vitamins and minerals within. The bones and connective tissue are rich in collagen, along with other minerals, including calcium, phosphorus, magnesium, potassium, and sulfur.

Cutting a chicken for dinner
Toa Heftiba / Unsplash

Chicken and turkey

Chicken and turkey are both high in natural collagen, which is why many collagen supplements are derived from poultry sources. The connective tissue, skin, and sinew are particularly high in collagen, so branching out from a boneless, skinless chicken breast to a cut with skin or some connective tissue will significantly increase your collagen intake. Poultry is also rich in proline and glycine, the amino acids needed to synthesize collagen in the body, so you’ll get a double boost of collagen when you eat these foods.

Person slicing salmon
Huy Phan / Pexels

Fish and shellfish

Fish, such as salmon and mackerel, are high in collagen, as are shellfish. However, the flesh of fish is not a particularly rich source of collagen. Instead, most of this vital protein is in the “less desirable” tissues of the fish, such as the scales, eyeballs, fins, and bones. As a general rule, collagen is most abundant in connective tissue, not muscle, so the “meat” portion of animal-based foods contains lower concentrations of collagen than the connective tissues.

Pot roast beef
Keith Beaty / Getty Images

Beef

Beef contains some natural collagen, but it’s also very high in protein, including the two amino acids needed to form collagen in the body. Moreover, beef provides over 100% of the daily value for zinc, one of the key minerals the body needs to manufacture collagen.

Bowl of eggs
shotsoflouis / Shutterstock

Eggs

Eggs don’t contain fully synthesized collagen; however, egg whites are a rich source of proline, one of the two amino acids needed to synthesize collagen in the human body. They also contain some glycine. Pair eggs with foods high in vitamin C, copper, and zinc.

In addition to these foods high in collagen, eating the foods that support collagen production can effectively increase the abundance of this protein in your body. Foods high in the amino acid proline include egg whites, dairy products, wheat germ, and some vegetables, such as asparagus. The other key amino acid needed to synthesize collagen is glycine, which is especially high in animal skin (chicken skin, pork skin) and gelatin but is also found in most protein-rich foods.

Examples of good dietary sources of the micronutrients you need include bell peppers, dark berries, citrus fruits, kiwi, and cruciferous vegetables for vitamin C. Other examples include oysters and shellfish, seeds, some vegetables, and animal meats for zinc. And for copper, examples include legumes, seeds, organ meats, and cocoa.

A handful of strawberries
Artur Rutkowski / Unsplash

Plant-based sources of collagen-boosting properties

While animal sources will be highest in collagen, there are some fruits and vegetables that have collagen-producing properties.

  • Citrus fruits: Vitamin C is essential for collagen production, and citrus fruits like oranges, grapefruits, and lemons are excellent sources. Aim for at least one serving per day.
  • Berries: Blueberries, strawberries, and raspberries are all packed with antioxidants that support collagen synthesis. Enjoy them fresh, frozen, or in smoothies.
  • Bell peppers: Red, yellow, and orange bell peppers are rich in vitamin C and other nutrients that aid collagen production. Include them in salads, stir-fries, or omelets.
  • Leafy green vegetables: Spinach, kale, and collard greens are all good sources of vitamin C and chlorophyll, which can help boost collagen production. Shoot for about two servings per day.

It’s important to get a varied and balanced diet for your overall health and collagen production. While all the foods listed above are great sources of collagen, don’t neglect other important nutrients like protein, vitamins, and minerals.

Christine VanDoren
Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her…
The best healthy cereals for men, according to a registered dietician
Stick with these choices to start your day right
A bowl of cereal and a spoon

Starting your day off right with a nutritious breakfast is essential for mental clarity and sustaining energy levels. As a nutritionist, I am always encouraging my clients to take a little extra time out of their morning to put something together that is high in nutrients like fiber and complex carbohydrates. If you are really in a rush, cereal can be a great option.

“Breakfast cereals are healthy when they are made from whole grains, are low sugar with no added sugar, and have a moderate amount of fiber and protein,” said Janette Marsac, a former registered dietitian in New York City, who added that cereal can be a great source of whole grains, which have been linked to a lower risk of heart disease and diabetes.

Read more
How to use a milk frother: Simple tips and tricks to elevate your drinks
Here's how to use a milk frother with ease
Cappuccino

Once you've mastered brewing the perfect coffee at home, the next step in every home Barista's journey is to learn how to use a milk frother. You'll need frothed milk to enjoy specialty-type coffees from your kitchen, such as lattes and cappuccinos. At one point, I was intimated by the concept of frothing my milk, as it can sound more complicated than it is. Learning to use a milk frother is easy enough for coffee lovers of any skill level. Here are two of my favorite ways to froth milk for coffee at home, ideal for those who do not have an espresso maker with a steam wand attachment.
How to use a milk frother: Hand frothing

Using a handheld wand milk frother is one of the easiest methods for frothing milk at home. A handheld milk frother can be used in your mug and is an excellent option for those who don't have an espresso maker at home. Before I had an espresso machine with a steam wand at home, I found the handheld milk frother to be my go-to for frothing milk for coffee. I like this method because it requires minimal skill and clean-up (always a motivating factor when making coffee at home instead of ordering it out at a cafe).

Read more
The chromium benefits you should know about (and the best food sources for you)
Add these foods to your grocery list to get the benefits of chromium
Broccoli on a chopping board

You've likely heard about how nutrients such as fiber, protein, and iron are essential for maintaining your health. While this is certainly true, there are many vitamins and minerals that don't necessarily get the attention they deserve, and chromium is one of them. As a nutritionist, I am always encouraging my clients to either be more intentional with their diets or take a multivitamin to try and cover all their bases. It can be hard sometimes to know exactly what you are missing.

Keep reading to learn about the many chromium benefits, the best food sources, advice on supplementation, and more.
What is chromium?

Read more