Collagen-rich foods aren't just tasty—they could also have some pretty significant anti-aging benefits, as collagen makes skin firm, supports internal organs, and binds cartilage, muscle, and bone. Collagen, in short, holds our bodies together. In the case of the face, collagen works alongside elastic to create a latticework in the dermis, a mesh of fibers that tones it, prevents skin laxity, and prevents expression lines from turning into permanent wrinkles. In short, it's a sacrosanct substance for those who care deeply about skin care: see the popularity of dermatologist-approved collagen supplements. Adding collagen-rich foods to your diet is as easy as it is tasty.
What is collagen?
Collagen is a structural protein naturally present in our bodies (it makes up 33 percent of the body's proteins), mainly in skin, bones, muscles, ligaments, tendons, and cartilage but also in the cornea, nails, teeth, and all connective tissues. Our bodies produce it naturally, but from the age of 25 onward, production decreases, and the collagen already present begins to deteriorate.
In addition to convenient collagen supplements, the easiest way to boost your levels is through the foods you eat, and it's easier than ever to find recipes and ideas (not for nothing, but the #CollagenRichFoods hashtag has 13.4 million views on TikTok.)
The foods richest in collagen come from animals, but several fruits and vegetables are rich in vitamin C, amino acids proline and glycine, and minerals such as zinc and copper, all of which promote the synthesis of this essential protein. Combine these foods with collagen-rich foods and you get a double boosting effect. Here are nine collagen-rich foods to add to your diet today.
Bones, cartilage, and tendons are rich in type I collagen (the most beneficial for skin, nails, and hair), which is released by prolonged cooking. Bone broth—whether homemade or store-bought—is also rich in amino acids and minerals, such as sulfur, magnesium, and calcium.
Both chicken and turkey are excellent sources of collagen, but to get the most benefits, swap leaner cuts like breast meat once in a while for fattier options like thighs and legs (including skin and cartilage, if you're really dedicated).
Fatty fish such as salmon, mackerel, whole sardines, and eel are the richest in collagen, but the valuable substance is found not so much in the meat as in the skin, bones, and scales. To reap the benefits, cook salmon without removing the skin or pan-roast the skin for a crispy snack.
All meats, whether beef, veal or pork, are a good source of collagen. However, the protein is most concentrated in connective tissue and tendons, like ribs or slightly fattier cuts of beef. Looking for a veggie side? Red peppers contain more vitamin C than most citrus fruits, which is necessary for collagen synthesis, so go ahead and prepare them your way with a meat (or fish dish) and you'll maximize collagen production
Although not directly a source of collagen, egg, and especially egg white, is rich in proline and glycine, essential amino acids for proper collagen production in our bodies. Make an egg-white omelet.
If you feel up to it, consume them whole, savoring every part (chew at least 30 times, however): the collagen is found in the flesh but mostly in the outer parts.
Oysters contain an inordinate amount of zinc and copper, and the amino acids proline and lycine, precursors of collagen.
So good for you and so delicious, most berries—including blueberries, blackberries, and strawberries—are an easy way to add vitamin C to your diet, which as we know helps your body build collagen. Throw them in cereal or yogurt, eat them by the handful, or freeze them for a healthy treat.
