Collagen-Rich Foods: 15 Top Collagen Foods to Know About

Collagen-rich foods are quite popular due to their anti-inflammatory and anti-ageing properties. As per a study, the industry will be worth $7.5 billion (INR 62,033 crore) by 2027 [1]. If you intend to slow down ageing by boosting collagen in your body, it is wise to go for natural sources of collagen instead of consuming collagen supplements. Read on to understand what collagen is and how the top collagen-rich foods benefit your health. 

What is collagen?

Collagen is the protein responsible for the overall formation of skin and other connective tissues. As a whole, protein shapes our bones, organs, and skin; if it were not there, our body structure would have been different. There are 40 different types of collagens in human bodies, but types 1, 2 and 3 are the most common. Here’s a look at them. 

Need and benefits of collagen

With age, collagen production gradually reduces, which may lead to wrinkles and thinning of the skin [2]. This happens because the older you get, the more difficult it becomes to absorb nutrients from foods that produce collagen. For women, this is a common symptom after menopause. To counter this, you can eat collagen-rich foods and come out of the absorption issue. Collagen-boosting foods benefit your health in the following ways: 

• Improves skin health
• Reduces risk of bone fracture by increasing bone mineral density gets increased
• Strengthens muscle

Top collagen-rich foods

Bone broth

Though bone broth is not supported by recent studies as a natural collagen food, it is the most popular choice for this purpose merely by word of mouth [3]. The dish is prepared by stewing animal bones in water, which is believed to extricate collagen. If you prepare bone broth at home, make sure to add spices for flavour. 

Fish and shellfish

Bones and ligaments of any animal are collagen-rich foods, and fish and shellfish are two popular choices among people who eat animal meat. However, note that parts of fish that are highest in collagen include the eyeballs, scales, and head, which people don’t eat much. The ‘meaty’ portion of fish has less amount of collagen in comparison.

Chicken

The white meat of a chicken has a sufficient amount of dietary collagen. Therefore, multiple studies have used the neck and cartilage of chicken as one of the collagen-rich foods for treating arthritis [4]. 

Egg whites

Proline is a key amino acid required for collagen production, and egg whites have it in an adequate amount [5]. That’s how they become one of the best collagen foods, despite not having connective tissues like other animal products.

Citrus fruits

Remember that citrus fruits are filled with vitamin C, which has a key role in producing pro-collagen, the precursor to collagen. Thus, eating major citrus fruits such as lemons, oranges, limes, grapefruit, and more is crucial to meet your body’s collagen requirement. 

Berries

Apart from citrus fruits, berries also have a major role to play in supplying vitamin C. This is because they are also filled with antioxidants, which keep the skin healthy and young. 

Garlic

Due to its high sulfur content, garlic is able to prevent the disintegration of collagen. However, to boost collagen production, you may have to eat a lot of garlic with your dishes. You can also eat 1-2 raw garlic cloves a day for a number of additional health benefits. 

Tomatoes

One medium tomato can supply about 30% of the vitamin C required for collagen production. The vegetable is also rich in lycopene, an antioxidant that plays a crucial role in supporting skin health. 

Broccoli

By adding a cup of raw or cooked broccoli to your meals, you can get ample vitamin C to boost collagen production in your body.

Bell peppers

You can add red bell peppers to your salads or sandwiches with tomatoes. This vegetable is high in vitamin C and contains an anti-inflammatory compound named capsaicin. This compound can also help slow down ageing.

Aloe vera juice

As per research, aloe vera plays a key role in boosting collagen synthesis [6] [7]. In addition, it also may have anti-ageing benefits, as reflected in a study conducted among a small group of Japanese women [8].

Tropical fruits

Fruits like guava, kiwi, mango, and pineapple are high in vitamin C, boosting collagen production. Guava also has a small amount of zinc, a mineral that plays a major role in collagen production.

Beans

Beans usually contain the amino acids required for the synthesis of collagen. You may also get copper from beans, which is another important nutrient to boost collagen production. 

Cashews

These nuts are loaded with copper and zinc, which help produce collagen in the body.

Leafy greens

Studies have shown that consuming leafy greens boosts pro-collagen, thanks to the antioxidant properties of chlorophyll. So you can eat spinach, cabbage, lettuce, Swiss chard, kale and other salad greens as collagen-rich food for the skin and other organs.

Conclusion

You can successfully slow down ageing with all these collagen-rich foods in your meals. As our body forms collagen by breaking down proteins, collagen foods are also protein-rich food. So opt for a high-protein diet to supply the required collagen to your body. However, if you have any restrictions in consuming these foods, get a doctor consultation on Bajaj Finserv Health to know the suitable alternatives. During a consultation, a general physician or any other specialist registered with the platform will answer your health concerns. Book a visit today for a healthier tomorrow! 

FAQs

What are the top collagen-rich foods?

Top collagen-rich foods are chicken and fish with the skin on.

Which fruits are rich in collagen?

Top collagen-rich fruits include all tropical and citrus fruits such as guava, kiwi, mango, pineapple, lemons, oranges, limes, grapefruit, and more.