The 10 Best Collagen-Rich Foods You Should Include In Your Diet

Eating a healthy diet containing collagen-rich foods is probably one of the best thing you could do for youthful long-term longevity. The human body contains collagen but the collagen protein is not fully utilized until late in life, according to researchers. Collagen is an important structural protein in tissues that provide strength, flexibility, and other characteristics that protect the body against damage. So what exactly are the collagen-rich foods? Consider the foods below as the best collagen foods that you can eat.

As you search for the best collagen-rich foods, keep in mind that there are many other foods that are as effective. For example, you might consider buying supplements that contain collagen, vitamins C and E, or minerals like calcium, magnesium, potassium, and zinc. There are also foods that are combined with these nutrients to help even the most inactive body produce more collagen. These include collagen and elastin supplements, protein bars, protein powder and hydrolyzed collagen. Taking collagen and elastin supplements are just two examples of the types of products that combine ingredients known to benefit the collagen-rich foods.

 A collagen-rich diet is a good way to ensure that your body isn’t lacking what it needs to make this special protein. It provides direct collagen and the raw materials for the synthesis of collagen. Let's take a look at our pick for the best collagen rich foods that have been proven effective.

10 Best Collagen-Rich Foods

include these all 10 best collagen-rich foods in your diet.

1. Fish is a great collagen-rich foods source

Fish is a great collagen rich foods source

Fish bones and ligaments contain collagen but the best source is their skin. Fresh and generally left as waste it is easy to digest and absorb. It is so good in fact that many brands encourage you to take supplements that are derived from marine collagen because it is a more eco-friendly source. But why take supplements when you can get it straight from the source? Salmon, mackerel, and tuna are all must-try items for a healthy dose of collagen and since they are all natural, you don’t have to worry about negative side effects. Have it with light seasoning or turn it into sushi; fish is one of the best sources of collagen either way. 

2. Meat

Fish is a great collagen rich foods source

First up on the list, is the biggest collagen provider- meat. Collagen is an abundant protein found in almost all animals and so when we eat meat, we intake a large amount of it. Cattle is the most prominent source of collagen on the market and has many different uses. Chicken also has lots of the stuff and its collagen is used in supplements by various brands. Meat also contains other amino acids which can support your cells in making their own collagen which is why it is a necessary part of a healthy collagen diet. 

3. Bone Broth

Bone Broth

Famously known as 'the most nourishing soup you can make', bone broth has long been hailed as a way to boost collagen in the body. When heated, the collagen naturally releases into the broth, creating a wonderful broth that has a rich, robust taste. Bone broths are often prepared using bones that have been cooked and reduced in a slow cooker. You can make a bone broth yourself or find many recipes online. This is a wonderful way to stock up on healthy collagen-boosting foods and make your own delicious soup for healthier bones.

4. Eggs


For a long time, eggs have been the go-to breakfast and for good reason. Eggs have the highest proportion of choline (an essential vitamin for helping to create collagen) in any food. Eggs are also an excellent source of B vitamins and a good source of protein among other nutrients. Their yolks contain the highest proportion of beta carotene of any food which helps absorb the sun’s vitamin A and protects your skin from aging. Eggs contain choline, which improves your skin elasticity and prevents you from any wrinkles.

5. Milk


Although milk is an excellent source of protein, it also has some collagen-building nutrients as well as natural collagen. A lot of collagen is found in the rennet used to curdle the milk. Dairy also contains the highest levels of vitamin D compared to any other food and its vitamin A and Vitamin E keep your skin from sagging. A glass of milk has tons of nutrients, vitamins and other collagen-building nutrients and it goes down quick, too!

6. Cheese


Cheese is considered bad for health but we say all things are good with a little restraint. A healthy diet that includes cheese can help you increase your levels of the growth hormone responsible for making your body’s collagen. Low levels of IGF-1, which is linked to the aging of cells, have been associated with the loss of collagen in skin. Eating protein-rich cheese, such as cheddar, contributes to the body’s ability to produce more IGF-1.

7. Quinoa


Quinoa is a member of the grass family and is high in protein, iron and other minerals like zinc, copper, magnesium and calcium. Quinoa has a neutral flavor and does not need to be processed, so it can be eaten plain, as is, or cooked into different dishes. Quinoa contains all the essential amino acids your body needs to produce collagen. It is a good replacement for rice and is better for your body’s collagen production. 

8. Kale and Spinach, and Other Leafy Greens

Kale and Spinach, and Other Leafy Greens

Remember when we were forced to eat our greens as kids? Well… that might have been for our own benefit. Though there are lots of advantages of greens, one of the most prominent is what they provide to the process of making collagen. Each green vegetable contains some nutrients that help your body synthesize collagen. For example, kale and spinach are an excellent source of vitamin C, vitamin A, vitamin E, manganese, fiber, calcium, iron, and potassium. In fact, both kale and spinach contain 13 to 15 percent of the vitamin A that your body needs to make collagen which in turn maintains healthy bones and joints. Other green veggies for you to try include asparagus which has a high vitamin c content essential for the synthesis of collagen. 

9. Avocados


We’ve all been told avocados are healthy but just how healthy may come as a shock. Avocados contain over 200 vitamins and minerals and are a good source of healthy fats that are essential to maintaining and building good skin. Avocados have high levels of lycopene, a compound that is known to prevent cancer in the skin and also boost collagen synthesis. 

10. Nutty Nuts

Nutty Nuts

Almonds and cashews are both rich in vitamin E- another factor that contributes to collagen synthesis; walnuts are one of the highest dietary sources of the protein choline. All of these are rich in antioxidants that keep your skin and body looking healthy and supple. Try blending your favorite nuts into your coffee or smoothies to make them even healthier. Raw nuts are loaded with protein. Grinding them into a powder can definitely help boost your collagen content.

Conclusion: When it comes to collagen, there is a lot of confusion and it can be tough to know where to find what you need. In order to maintain a youthful appearance and healthy skin, collagen is a must. All natural foods are the best way to get what you need without gathering any of the harmful side effects of processed foods or supplements. Try these 10 best collagen-rich foods and let us know how it works out for you. We hope you won’t regret it.

Collagen-Rich Foods Infographics

Collagen-Rich Foods Infographics