Foods High In Collagen: Look Younger With These 12 Collagen Boosting Foods

Collagen is the most abundant protein in our body. 

As we grow old, we tend to lose collagen which leads to signs of premature aging wrinkles, fine lines, sagging skin etc.

You can either take a collagen supplement, collagen cream to quickly boost your collagen production level or you incorporate foods high in collagen in your daily diet.

Before we discuss these foods high in collagen, let’s first understand what collagen is and what it does to your body and skin.

What Is Collagen?

Collage is the protein responsible for cellular formation, skin elasticity, bone and muscle integrity.

You can think of collagen as a “glue” that provides structural integrity to your bones, tendons, ligaments, skin, muscles, blood vessels, teeth, and even corneas.

Collagen supplements and creams are very popular these days.

However, they are not a must since good nutrition can also considerably boost your body’s collagen production, and help you achieve more skin elasticity and a younger looking skin, besides it’s many other benefits.

Benefits Of Collagen

  • Alleviates joints pain
  • Reduces inflammation
  • Powerful antioxidant
  • Reduces skin aging
  • Improve healthy hair and nail
  • Promotes muscle synthesis
  • Strengthen your gut
  • Improves sleep quality

Collagen cream for skin

XYZ Smart Collagen Cream is the ultimate anti-aging skin cream loved by women worldwide.

It helps ramp up collagen production to reveal smoother, softer, and firmer skin.

XYZ collagen is vegan, Nagoya compliant, Cosmos listed and Ecocert certified.

Foods High In Collagen To Give you A Younger Looking Skin

1. Chicken

Foods high in collagen
Foods high in collagen

Did you know that some types of collagen strand are stronger than steel gram to gram?

Collagen production declines as we age and as a result of poor lifestyle such as smoking and too much exposure to UV light.

However, most collagen comes from animal sources. Chicken  is one such source.

Chicken is lean meat and is rich in protein and essential amino acids. It can easily be incorporated into any meal. 

It’s beneficial for boosting collagen production and supporting skin joints and bones.

Did you know that there are about 30 different nutritional compounds in every 100 grams of Chicken?

And our bodies need all these nutrients. One cup of meat meal has about 38 grams of protein, that’s quality protein.

2. Beef

Beef is a meal time staple. It’s delicious, nutritious, and versatile. Beef is one of the most important sources of iron.

A 3 ounce serving of beef is equal to 3 cups of raw spinach when it comes to iron.

Beef is rich in protein, B-vitamins, zinc, selenium, niacin and phosphorus. Protein gives your body amino acids it needs to produce collagen.

As you age, you should eat more collagen boosting foods for your skin, bones and joint health. The optimum beef serving is 3 ounces i.e the size of your palm.

3. Fish

Foods high in collagen
Foods high in collagen

Fish is an extreme source of collagen and contributes to a healthy and balanced diet overall. 

In fact, certain collagen supplements are made from fish skin. Fish is generally a highly nutritious food.

Most fish spices are rich in: Omega-3 fatty acids, protein, selenium, essential B vitamins, and other powerful antioxidants.

When it comes to boosting collagen production, some of the most important fishes are: Salmon, Tuna, Mackerel, Sardines and Herring.

There are so many ways you can cook and eat fish they’re easy to saute, bake and grill.

4. Beans

Our body needs a variety of essential amino acids to produce collagen. This is where beans come into play.

Beans is a plant-based protein, rich in essential B vitamins, fiber and much more. So buy your favorite type of beans today and prepare it into a meal.

You can add beans to chilli, soups and stews or even eat plain or bean porridge.

5. Eggs

Foods high in collagen
Foods high in collagen

Eggs are a protein powerhouse, rich in essential amino acids and essential minerals that contribute to collagen production.

Remember to eat egg yolk as well as egg white because it contains all the nutrients you need. For example: Egg white has high content of Proline, an essential minerals asset for collagen production.

Mix some eggs with vegetables to make an extra nutritious collagen boost. Add some eggs to your healthy diet.

6. Diary

Diary packed a whole lot of protein that contributes to collagen production. Diary also has many essential nutrients like vitamin A, D or calcium that’s good for body and overall health.

But not all people can tolerate diaries so if you’re lactose intolerant, then you need to stay away from diaries.

7. Bone broth

Bone broth is made by boiling bone, mixing with vinegar and vegetable in a large pot or slow cooker.

You can cook up to 12 hours to get the nutritious broth; some suggest that bone broth can help your body absorb more collagen . 

It contains a lot of vitamins and minerals. Animal bones are rich in: calcium, potassium, magnesium and phosphorus etc.

It also contains some nutritious compounds to support your health, not to mention the bone marrow, which is a rich source of vitamins A, K2, Zinc, Iron, Selenium, as well as Omega 3 and Omega 6 fatty acids. 

If you don’t want to drink bone broth plain, use them in soups.

8. Berries

Foods high in collagen
Foods high in collagen

Berries are rich with healthy antioxidants and nutrients that can promote collagen production. 

They also contain vitamin C which is essential for collagen synthesis. The deep color in blueberries actually represents the antioxidants in them. The strawberries got it’s red color from a flavonoid called Anthocyanins. 

They have natural anti-inflammatory benefits; some berries are also an excellent source of magnesium, folate, phosphorus and other essential vitamins. 

You can easily incorporate it into your diet. You can eat them as a snack, add them to your oatmeal, yoghurt and cereal.

9. Oysters

Oysters are an excellent source of zinc and copper, two crucial minerals essential for collagen production.

You may find it difficult to include them in your diet because they are expensive and not always in season.

However, you should know there are other ways you can benefit from Oysters, you can buy canned or frozen Oysters for a quick and nutritious dinner.

Mix them with your favorite spices and ingredients and boost back the collagen in your body.

10. Dark Leafy Greens

Dark leafy greens like broccoli, kale, and spinach are excellent foods to boost collagen production.

They’re high in vitamin C, along with many other essential nutrients. Vitamin C is necessary for collagen synthesis

Make sure to include these veggies in your daily diet.

11. Citrus Fruit

Foods high in collagen
Foods high in collagen

Citrus fruit like orange, grapefruit, lemon, or like are rich in vitamin C. You eat them as a snack or squeeze some juice into your water, smoothies etc.

12. Chickpeas

Chickpeas are legumes that contain high amounts of plant based protein, vitamin C and zinc, which are necessary for collagen synthesis.

You can easily add chickpeas to your diet in the form of snacks or even as a healthy plant based protein. You can add them to your soups and stews.

Chickpeas are not only high in protein but they are also a great source of dietary fiber, essential vitamins and minerals.


In conclusion, the main proteins that supports collagen are: 

  • Proline (eggs, diary)
  • Berries natural pigments
  • Vitamin C from citrus fruits, vegetables and berries
  • Copper and Protein from fish and meat
  • Vitamin A
  • Amino acids

Smoking, too much exposure to UV light or aging can damage or reduce collagen production resulting in signs of premature aging like wrinkles, fine lines, even joint pain. 

So get your collagen boosted quickly with the recommended supplement and cream or use these foods mentioned on this page.