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7 Foods High in Collagen, According to a Dietitian

Collagen is like the glue that holds our body together. It’s a protein that provides structure to our skin, bones, muscles, and tendons. As we age, our collagen production decreases, leading to wrinkles, joint pain, and reduced skin elasticity. But fear not! Including collagen-rich foods in your diet can help replenish this vital protein. Here are seven delicious options to boost your collagen intake:

Bone Broth:

Bone broth is like a magic elixir for your skin and joints. It’s made by simmering animal bones and connective tissue, releasing collagen, amino acids, and minerals into the liquid. You can sip on warm bone broth like a comforting soup or use it as a base for stews and sauces. Not only does it taste delicious, but it also provides a hefty dose of collagen to support your body.


Not only is salmon a tasty fish rich in omega-3 fatty acids, but it’s also a fantastic source of collagen. Salmon skin, in particular, contains a significant amount of collagen, so leave it on when cooking for an extra boost. Whether grilled, baked, or poached, adding salmon to your meals can help improve skin elasticity and joint health.

Egg Whites:

Egg whites are not just for breakfast—they’re also a fantastic source of collagen. They’re packed with amino acids, including proline and glycine, which are essential for collagen production. Incorporate egg whites into your omelets, salads, or smoothies for a collagen-rich boost to your diet.


Berries like strawberries, blueberries, and raspberries are not only delicious but also contain antioxidants that support collagen production. Vitamin C, in particular, plays a crucial role in collagen synthesis, helping to maintain youthful skin and strong joints. Add a handful of berries to your morning yogurt or oatmeal for a tasty and collagen-boosting breakfast.

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Leafy Greens:

Popeye was onto something with his spinach obsession. Leafy greens like spinach, kale, and Swiss chard are loaded with vitamins and minerals that support collagen production. They’re particularly rich in vitamin C and vitamin A, which help promote healthy skin and tissues. Whether sautéed, steamed, or blended into a smoothie, make sure to incorporate plenty of leafy greens into your meals.

Citrus Fruits:

Oranges, lemons, and grapefruits are bursting with vitamin C, making them excellent choices for collagen production. Vitamin C is a powerful antioxidant that helps protect the skin from oxidative stress and promotes collagen synthesis. Squeeze some fresh lemon juice over your salads or enjoy a refreshing glass of orange juice to give your collagen levels a boost.


Not only does garlic add flavor to your dishes, but it also contains sulfur compounds that support collagen production. Sulfur is a crucial component of collagen, helping to maintain skin elasticity and joint flexibility. Incorporate fresh garlic into your stir-fries, sauces, and marinades to reap its collagen-boosting benefits.

Incorporating these collagen-rich foods into your diet can help support your skin, bones, muscles, and joints. Whether you’re sipping on bone broth, enjoying a salmon dinner, or snacking on berries, prioritize these collagen-boosting foods for better health and vitality.

Remember, while these foods can enhance your collagen intake, it’s essential to maintain a balanced diet rich in fruits, vegetables, lean proteins, and whole grains for overall health and well-being. So, go ahead and indulge in these collagen-boosting delights to nourish your body from the inside out!

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