Collagen-Rich Foods
- Juraj
- May 17
- 8 min read
POST TYPE: PRO TIPS
Affiliate Disclosure: This post contains affiliate links. As an Amazon Associate, we may earn commissions from qualifying purchases.
Collagen is a type of protein in our bodies, and it's essential for healthy skin, joints, and bones. It helps keep our skin firm, hydrated, and elastic. Collagen is essential not only for skin but also for maintaining the strength and structure of bones, joints, cartilage, tendons, ligaments, muscles, blood vessels, and internal organs. When collagen levels decline, it can lead to joint problems like stiffness, reduced flexibility, and increased risk of conditions such as osteoarthritis. Unfortunately, as we age, collagen production decreases, leading to wrinkles and other signs of aging. To maintain healthy skin, it's crucial to understand how collagen works in our bodies and how to boost its production naturally. Read our article to find collagen-rich foods.
What is collagen?
Collagen is such an interesting protein—it’s the most abundant in your body! It makes up about 30% of your total protein, serving as the main building block for your skin, muscles, bones, tendons, ligaments, and all those important connective tissues. You’ll find collagen in your organs, blood vessels, and even the lining of your intestines, too.
Proteins are crafted from amino acids, and the key players in creating collagen are proline, glycine, and hydroxyproline. These amino acids come together to form protein fibrils that twist into a triple helix structure. Plus, your body needs a good amount of vitamin C, zinc, copper, and manganese to produce this triple helix effectively!
Collagen is the hidden framework that holds the body together, like steel beneath a beautiful building.
What happens to collagen as I age?
As you age, your body naturally produces less collagen, and the collagen that’s already there tends to break down more quickly. Also, as you get older, the quality of collagen isn't as good as it was when you were younger. For women, there’s an especially noticeable drop in collagen production following menopause. It’s completely normal for everyone to see a decline in collagen production after reaching the age of 60.
💡 Did you know?
After age 25, your body produces about 1% less collagen yearly, leading to wrinkles, sagging skin, and joint stiffness.
Can I tell if my collagen levels are decreasing?
Although we cannot directly measure collagen as done in a blood test, certain signs may indicate that your collagen levels are declining. Some common signs and symptoms to look out for include:
Skin that appears wrinkled, loose, or sagging.
Hallowing around your eyes and face.
Shrinking, weakening muscles and muscle aches.
Stiffer and less flexible tendons and ligaments.
Problems with blood flow.
Joint pain or osteoarthritis due to worn cartilage.
Loss of mobility caused by joint damage or stiffness.
Gastrointestinal issues are due to the thinning of the lining of your digestive tract.
Collagen-Rich Foods
Bone broth
Bone broth is made by simmering bones from beef, pork, chicken, or fish for several hours. For instance, pork bone broth is cooked for 12 to 24 hours. Broths made from beef, pork, or chicken bones are also rich in calcium, magnesium, phosphorus, and amino acids, while fish bones provide a good source of iodine. The final product is a flavorful liquid that can be consumed immediately or used as a stock in other dishes.
Chicken and beef
Chicken is a fantastic source of collagen, which explains why so many collagen supplements are made from it! This beloved poultry is packed with connective tissue full of collagen, and that’s wonderful for our bodies. Similar to chicken, beef also contains collagen and is a popular choice. However, it’s important to note that the parts of chicken and beef richest in collagen are the skin, bones, cartilage, and organs. While these parts are incredibly nutritious, they aren’t quite as appealing or easy to eat as a lovely chicken fillet!
Fish and seafood
Did you know that bones and ligaments in fish and seafood, much like those in chicken and beef, are packed with a wonderful substance called collagen? This particular type of collagen is known as marine collagen, but you'll find that the fish meat contains the least amount of it. The richest sources of collagen in fish are actually found in the head, scales, and eyes, and fish skin is frequently utilized as a fantastic source for supplementation!
Egg whites
Egg whites may not have connective tissue or collagen, but they’re often celebrated as a fantastic food for boosting our body's natural collagen production. This is largely thanks to their high levels of proline, which is an amino acid essential for creating collagen.
Berries
Berries themselves may not contain collagen, but they're rich with vitamin C! You might wonder, why is vitamin C so important? Great question! Vitamin C is essential for producing pro-collagen, which is the body's precursor to collagen. This is exactly why you'll often see vitamin C added to various collagen supplements.
Citrus fruits
When discussing vitamin C, we simply can’t overlook the wonderful citrus fruits! Lemons, limes, oranges, tangerines, kumquats—you name it! Each of these delicious fruits is bursting with vitamin C, which is already a fantastic boost for our bodies.
Leafy greens
Leafy greens truly shine as an essential part of a healthy diet! What’s even more exciting is that they might also bring some beautiful benefits for your skin. Greens like spinach, kale, and various salad leaves get their vibrant color from chlorophyll, which is well-known for its superb antioxidant properties. Some studies have shown that consuming chlorophyll increases the precursor to collagen in the skin.
Broccoli
Broccoli is another delicious and simple way to boost your vitamin C intake! Just a cup of cooked or raw broccoli gives you around a whole day's worth of this important nutrient, which is vital for supporting collagen production.
Cashews
Cashews may not have collagen directly, but they are truly amazing supporters of collagen production! They’re filled with copper, a wonderful mineral that helps our bodies develop both collagen and elastin. Just like collagen, elastin helps keep our skin strong and flexible, and copper is essential for making it happen. Plus, cashews provide a nice dose of zinc, another important trace mineral that plays a key role in our body's repair processes and collagen creation.
Garlic
While garlic itself doesn't contain collagen, it actually helps your body produce it! It's packed with sulfur, which can support collagen production and even help prevent the breakdown of collagen in your body. Additionally, garlic is rich in taurine and lipid acid, both of which assist in repairing damaged collagen fibers. Adding garlic to your meals can wonderfully support and boost your body's natural collagen production.
What foods should I avoid?
Although some foods greatly enhance collagen levels in the body, others can have a negative impact. Avoid foods high in sugar and processed carbohydrates, as they tend to cause inflammation and damage collagen.
💡 Did you know?
Sugar, smoking, and alcohol all attack collagen in your body. Sugar causes glycation, which stiffens and damages collagen fibers, while smoking and alcohol create oxidative stress, which hinders collagen production and repair. Avoiding these helps keep your skin strong and youthful.
Collagen intake on a daily basis
Making your diet more diverse for better health and collagen intake sounds simple, but it can be challenging. Consuming whole, unprocessed foods to boost collagen is ideal, yet the hectic pace of life often leads to frequent visits to poorer food choices.
Collagen is highly beneficial to our bodies, from joint health, skin, bones, and hair to hormone levels and better digestion. However, suppose you want to ensure you get enough collagen daily. In that case, you can always supplement with collagen, whether it is liquid or powdered, and thus potentially help your body be healthier.
Health authorities have not yet issued official guidelines on the daily dosage of collagen. Research has shown that adults can safely consume between 2.5 and 15 grams of collagen daily. The recommended amount varies depending on the form of collagen you use and your specific reasons for taking it. Most collagen supplements include a suggested daily dosage on their packaging.
Your Simple Guide to Collagen Types in Supplements
It can be confusing when you see collagen supplements with different "types" on the label. Here’s a simple guide to what each type means and what it helps with.
Type I Collagen – For Skin, Hair, Nails & Bones
Type I collagen is the most common collagen in the body. It gives structure to your skin, bones, tendons, and hair. It is best for reducing wrinkles, improving skin elasticity, strengthening nails and hair, and supporting bone health.
Type II Collagen – For Joint Support
Type II is found in cartilage, the cushiony part of your joints. It is best for reducing joint pain and stiffness, especially for people with arthritis or active lifestyles.
Type III Collagen – For Skin and Gut Health
Type III is usually found with Type I and supports skin firmness, internal organs, and the gut lining. It is best for smooth, firm skin and healthy digestion.
Type IV Collagen – For Skin Layers and Organs
Type IV builds the foundation layers in your skin and organs. It helps form thin membranes that support your cells. It is best for deep skin health and organ support (though not common in supplements).
Type V Collagen – For Eyes, Hair & Tissue Formation
Type V helps create healthy collagen fibers in the eyes, placenta, and hair. It is best for eye health and tissue development and supports collagen fiber formation.
If you want beauty and skin benefits, choose Type I and III, Anthony's Collagen Peptide Powder (affiliate link).
If you’re dealing with joint pain or stiffness, look for Type II, NOW Foods Supplements BioCell Collagen (affiliate link).
Want total body support? Choose a Natural Elements multi-collagen (affiliate link) of Types I, II, III, V, X.
Summary
Collagen is fantastic for keeping your joints healthy and your skin nice and elastic, among other benefits! Your body naturally produces it, but you can also enjoy it through what you eat. Choose collagen-rich foods.
It's found in some delicious foods, drinks, and supplements. Just be sure to choose your supplements from a reliable, high-quality brand! The products listed above are carefully chosen and highly rated by users.
Also, remember to include exercise in your lifestyle! No medication can make a real difference if you’re not staying active and embracing a healthy diet. Taking care of your body is a big part of the journey to feeling your best!
RELATED: How to Start Your Fitness Journey
This post is for informational purposes only and is not a substitute for professional medical, psychological, or legal advice. Always consult a qualified healthcare provider before making changes to your diet, exercise, or lifestyle. The author and publisher are not liable for any consequences of using this information. Thank you for visiting!
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✍️ Written by Juraj Boskovic, founder of SimpleTreeFit, fitness enthusiast, eco-olive oil producer, and entrepreneur with 10+ years of experience.
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