8 Foods High in Collagen to Add to Your Diet

Eating collagen-rich foods, such as chicken broth, and foods that naturally boost collagen production is important. The overall benefit for skin and health, in general, is great. Since we know that diet plays an important role in the appearance of your skin, implementing collagen through it is even better. 


Collagen is a protein that acts like a glue for skin - it gives skin its structure, stretch, and suppleness. As we age, collagen production lowers, which is why wrinkles and fine lines start to appear. 


While there are many ways how you can increase collagen, incorporating it through the diet might be the easiest one. Usually, not all supplements are regulated, so it is also safer to stick to the food that you might already be eating. 


Bone Broth

While many researchers can’t find the real connection between collagen and bone broth, this option is the best and most popular one when it comes to natural collagen intake. The broth is made by simmering animal bones in water and it is believed to release collagen. Since the broth is made of bones and their connective tissues, it contains calcium, collagen, phosphorus, amino acids, and many other nutrients. 



The white meat of chicken contains a bit amount of collagen. The tissues of chicken’s poultry are where the most collagen is located. They make chicken a very rich source of dietary collagen. Some studies even suggest that eating chicken is good for arthritis treatment. 



Legumes are one of the greatest foods enriched with collagen. Try incorporating them into your diet by making soups, stews, salads, and other dishes. These legumes are naturally full of protein, vitamin C, and all essential amino acids that are needed for collagen production. Go for these legumes when you want to add more collagen: 

  • Lentils
  • Chickpeas
  • Kidney beans
  • Black and white beans
  • Peas 
  • Fava beans



Some people say that marine collagen, found in fish bones is the most easily absorbed one. While some parts of fish contain more and other parts less collagen, you need to be careful when you eat it. Avoid parts like the head, eyeballs, and scales. 


Citrus Fruit

Getting enough vitamin C for your body is crucial. In fact, vitamin C plays a major role in the production of collagen. Citruses like oranges, grapefruits, lemons, and limes are full of vitamins, including a high percentage of vitamin C. 


Lemon is one of the main ingredients in Indulgent Bliss collagen mist from Gmsegbe. It is a great go-to option for adding a bit of collagen and dewiness to your skincare routine. 


Leafy Greens

Leafy greens contain the powerful ingredient chlorophyll which provides antioxidant properties. However, it also boosts collagen production in the body. These leafy greens are high in chlorophyll:

  • Kale
  • Spinach
  • Lettuce
  • Chard
  • Bok choy
  • Collard greens
  • Watercress



Garlic is so much more than just for adding flavor to your dishes. Actually, it can also boost your collagen production. It is high in sulfur, which prevents the breakdown of collagen. Be aware that you shouldn’t consume too much garlic since it can increase the risk of nose bleeding, can upset your stomach, and cause heartburn. If you love adding garlic to dishes, simply add some more, but don’t go over the line. 


Berries and Tropical Fruit

Other excellent sources of vitamin C are berries and tropical fruits. It is believed that strawberries can provide more vitamin C than oranges. Furthermore, berries are rich in antioxidants that protect the skin from free radicals. 


When it comes to tropical fruit, fruits like mango, kiwi, pineapple, and guava are rich in vitamin C. Guava also contains high percentage of zinc which is another co-factor for collagen production. 


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