Guide On Foods That Contains Collagen?

Collagen is typically utilized in forms such as serums and supplements. You don’t often associate collagen with your diet. On the contrary, our diet plays a vital role in our appearance and healthy skin. Collagen is what provides our skin with its suppleness, structure, and elasticity.

Common foods such as fruits, vegetables, and egg whites, already found in many diets, are actually packed with collagen which contributes to our skin health. Plenty of other foods are versatile in the benefits they provide us. But before we start snacking, what exactly does collagen do and why is it vital to maintaining?

What is Collagen?

There are 28 different types of collagen found in the body, differing by where it is used. Foods that are rich in collagen create building blocks in our bodies, or amino acids, which are essential to keep our skin healthy. These include proline, lysine, and glycine.

Proline’s role lies primarily in protein structure and synthesis. This acid contributes to processes such as metabolism, nutrition, and wound healing. Aside from creating collagen, proline is able to form connective tissue, regenerate cartilage, and repair the joints.

Many people are able to get enough lysine in their diet in order to reap its full effects. This acid primarily helps the body to absorb the benefits of calcium. Lysine has also been found to help with wound healing, as well as treating cold sores, and even reducing anxiety by blocking the stress response receptors.

By getting enough glycine in your diet, you are more likely to experience better sleep quality and improved heart health. Glycine is the primary amino acid in collagen formation, acting as a neurotransmitter in the central nervous system. This acid is in charge of several tasks, such as acting as an antioxidant, anti-inflammatory, and preventing muscle loss.

Collagen food list by Depology that promotes healthy lifestyle and prevents signs of collagen loss

collagen food list : Foods Containing collagen

Foods that contain the collagen necessary for skin health are quite common and can be found in many grocery stores. An advantage to incorporating collagen into your diet is that it won’t require too many lifestyle changes, as you may already consume plenty of these foods without realizing you are helping your skin.

  • Beans

This high-protein staple contains all the amino acids you need for proper collagen synthesis. This is a great alternative to meat if you are a vegetarian to get all the collagen you need in your diet. Beans are also rich in copper, which is a necessary ingredient in collagen production.


  • Bone Broth

For all the meat lovers out there, consuming animal bone broth ensures you are absorbing the collagen which is extracted by simmering the animal bones in water. Not only is collagen found in this broth, but you are also able to get essential nutrients such as calcium, magnesium, phosphorus, and amino acids. This dish has even been found to provide anti-inflammatory properties for maintaining gut health.

Each type of animal bone broth serves different purposes and contains a different amount of collagen. If an option in your area, sourcing meat from local butchers is often a better chance of consuming meats with the proper collagen amount.

While bone broth is delicious, even the most reputable butcher has not been confirmed to have the most collagen you need compared to other foods. While great to enjoy once in a while, it is recommended to also enjoy other foods that contain a high collagen intake.


  • Chicken

Many collagen supplements are derived from this meat, often being a better resource than bone broth for those who desire to get their collagen from a meaty protein source. The reason that this is such a vital source of collagen is due to how we prepare the meat. As the chicken is cut, much of the connective tissue contains the highest amount of collagen. The tougher the cut of meat is, the higher amount of collagen you are getting from the source.


  • Egg Whites

A popular dish for breakfast in many households, egg whites contain a large amount of proline, one of the amino acids necessary for collagen production. You’ll never go wrong with a few eggs a day!


  • Fish/Shellfish

A great option for Pescetarians to receive their collagen intake, many fish bones and ligaments are the main sources of collagen. Despite the benefits of these resources, we don’t tend to enjoy the richest part of the fish when it comes to collagen: the eyes, head, and scales.


  • Fruits & Vegetables

Some of the best sources of collagen out there come from everyday fruits and veggies found in most supermarkets. There are numerous options for how you may consume your daily collagen intake no matter what your preference may be.

High in Vitamin C and capsaicin (which gives it its spice content), bell peppers contain anti-inflammatory compounds. These compounds contribute to preventing signs of aging. Tomatoes and broccoli are also rich in Vitamin C and contain lycopene, a natural pigment that gives foods such as tomatoes and watermelon their color. Lycopene not only provides color but is also meant to promote skin health.

Berries (raspberries, blueberries, blackberries) are a popular source of Vitamin C for boosting collagen production. Citrus fruits and tropical fruits (mango, kiwi, pineapple) are also high in antioxidants and promote well-nourished skin. Guava in particular contains zinc, which especially helps stimulate collagen.

A vegetable that is known for its unique collagen-boosting benefits is garlic. High in sulfur, garlic promotes synthetization and prevents the breakdown of collagen that is produced. The downside of this resource is that you need to eat a lot of garlic in order to get its full benefits. Be careful not to consume too much garlic, as the body often reacts to this with symptoms such as upset stomach and heartburn.

Saving some of the simplest for last, leafy greens are an essential part of a healthy diet, regardless of considering collagen intake. Spinach, kale, and others all get their color from chlorophyll, the substance that provides plants with their color. Chlorophyll contains many antioxidant properties and helps increase the precursor to collagen, pro-collagen.


  • Nuts

If you’re looking for nuts to add to your diet, cashews are the obvious choice for collagen boosters. These specific nuts contain high levels of zinc and copper, both of which actively support collagen production.


  • Quinoa

Even without collagen being referenced, quinoa is a beneficial contribution to your diet. Quinoa is considered one of the best anti-aging grains to consume. This food source works by stimulating the skin to fight against free radicals. This prevents the breakdown and loss of collagen in the body’s skin cells.


collagen food benefits for your skin/health

You’ve been hearing so much about the benefits of collagen and ingesting its food advocates that you might be wondering exactly what those benefits are. Once you take the steps to take better care of your skin health, what is going on within the body to do its part?

Your overall skin and heart health will greatly be increased by a collagen diet. Moisture, skin elasticity, and firmness are all characteristics of taking in more collagen daily. When it comes to your heart, your arteries will ultimately be stronger and transport blood more effectively, preventing the buildup of plaque in the arteries.

As mentioned earlier, collagen supports gut health as well as being a metabolism booster. A faster, fat-burning metabolism is sought by many, so being able to ingest certain foods to attain that result is a fan favorite. Not only will you be ingesting healthier foods, but your gut will be thanking you. Our digestive system is complex and delicate, and feeding it properly is recommended. Collagen helps in repairing the gut lining and promoting healthy bacteria.

Conclusion : What foods have hign collagen?

Without a proper diet, your skincare routine isn’t going to be as effective as you would like it to be. Certain foods, especially fruits, vegetables, and animal bone broth help work faster and are more efficient at collagen production than taking supplements. Given that we produce less collagen as we age each year, incorporating collagen-promoting foods into our daily intake can help ensure that we are doing the most to keep our skin healthy without having to fully switch our daily routines.