10 Foods High In Collagen

Collagen has been gaining some hype in the health and beauty industry. But what is it? And is it truly essential? This post breaks down what makes it so special and shares 10 foods high in collagen.

If you’re into skincare, fitness, weight loss, or clean eating, you’ve probably come across bone broth products and collagen powders or creams. All these products have been deemed “must-haves” for anyone either looking to lose weight or improve their health or complexion.

But what exactly is collagen and why is it gaining so much traction in the health and beauty community? 

In this post, I'll share: 

• The benefits of collagen
• How to produce more collagen naturally
• How to incorporate collagen into your diet
• FAQs on collagen
• Recipes to boost your collagen intake

Why Is Collagen Important?

Collagen is one of the main proteins found in our body. In fact, it’s the most abundant protein among all of them. Our skin, bones, hair, digestive system, muscles, and tendons need collagen for strength, flexibility, and healing.

Apart from health benefits, collagen is also great for its anti-aging benefits. It’s known to reduce wrinkles and give your skin that plump and youthful glow. 

Here are some other benefits of collagen:

• It may improve gut health
• It may support joint health 
• It may help regulate hormones
• It may help support weight loss

With all of these benefits, you’ll be happy to know that you don’t have to look too far to add it to your clean diet.

So, along with the foods listed below, you can add collagen to your morning coffee, to a shake or smoothie, and even to water or milk for a healthy boost.

How Do You Increase Collagen Naturally?

Since collagen is already naturally produced in our body, the best way to increase collagen production is through the food we eat.

The great thing about consuming more collagen-rich foods is that it won’t be much of a shift from a typical healthy diet. Vitamin C and amino acids make up collagen and boost its production. Luckily, these are already found in basic ingredients you might already have in your pantry.

Which Fruits Have The Most Collagen?

Citrus fruits like oranges, lemons, limes, and grapefruit are known for being foods high in collagen-producing properties.  Although they don’t contain collagen, their antioxidants and nutrients such as vitamin C and zinc help your body produce collagen.

What Vegetable Is High In Collagen?

Vegetables don’t contain collagen because collagen only naturally occurs in connective tissues found in animals.  However, vegetables do contain vitamins and compounds that promote your body’s production of collagen.

For example, chlorophyll found in kale, spinach, and other leafy greens are rich in antioxidants, vitamins A, C, E, and K. These help your body increase collagen production and provide anti-aging benefits as well.

10 Foods High In Collagen

I’ve narrowed down this list of foods high in collagen and collagen-producing properties to add to your clean meal plan.

1. Fish and shellfish

They’re rich sources of collagen, minerals, and omega-3 fatty acids – all the good stuff you want on your plate. Let this be the push you need to add more fish to your diet!

2. Chicken

Other than chicken meat, you might want to keep the chicken skin on for your next recipe. It’s full of glycine, an amino acid known to increase collagen production!

3. Egg whites

Speaking of amino acids, egg whites are also loaded with them. Even the eggshell membrane contains collagen! Just when I thought I couldn’t love eggs even more, they proved to be a collagen-boosting healthy kitchen staple.

4. Citrus fruits 

Oranges, limes, and other citrus fruits are packed with high levels of vitamin C, which helps your body naturally boost its collagen production. Get your daily boost with your favorite citrus fruit – maybe through this orange protein shake!

5. Garlic 

Garlic is great for naturally restoring collagen in your skin. A great excuse to enjoy more homemade garlic bread!

6. Bone broth

You can’t talk about collagen without bringing up bone broth. Apart from its health and weight loss benefits, it’s actually one of the best food sources of collagen. Check out my Guide to The Best Bone Broths.

7. Leafy greens 

It’s no surprise that these veggies are full of vitamins, minerals, and antioxidants that boost collagen production. If these aren’t already a part of your daily diet, these spinach and feta burgers are a good place to start!

8. Pumpkin

Already oh-so-good on its own, the fact that pumpkin is also high in collagen-producing vitamins is a plus. For an easy pumpkin fix, check out this super easy pumpkin puree recipe.

9. Tomatoes

These are loaded with antioxidants and vitamins that help your collagen levels increase. And this fresh tomato basil bruschetta recipe? To die for.

10. Avocado

Apart from the myriad of health benefits they carry, they’re also rich in omega-3, which is great for collagen production.

Delicious Recipes With Foods High In Collagen

Check out these other recipes with foods high in collagen and collagen-boosting benefits:

• Best Homemade Margherita Pizza (#9 tomatoes)
• Pan Fried Salmon (#1 fish)
• Fall Harvest Buddha Bowl on Cauliflower Grits (#7 leafy greens)
• Easy Avocado Hummus Recipe (#10 avocado)
• Healthy Lemon Bars (with No Refined Sugar!) (#4 citrus)

This post contains affiliate links for products I use regularly and highly recommend.