Foods that help your body produce collagen

1. Egg whites

Egg whites are not only a good source of protein but can also improve skin health. This is because they contain proline, an amino acid the body uses to naturally produce collagen. While egg whites don’t supply collagen directly, they provide the essential building block needed for its production.

2. Fish

Fish are a great source of collagen, particularly in parts that are often overlooked—such as the head, scales, and eyes—which contain significantly more collagen than the flesh. Marine collagen, found in fish and other aquatic creatures, is known for being highly digestible, easily absorbed, and efficiently utilized by the body. 

3. Bone broth

Bone broth is often praised for its collagen content—and for good reason. It’s naturally rich in collagen, along with other valuable nutrients like calcium, phosphorus, chondroitin, and amino acids. Made by simmering animal bones in water over a long period, bone broth is a simple yet effective way to extract collagen. However, the actual collagen content can vary depending on the type and quality of bones used in different recipes.

4. Chicken with bones

Chicken, especially when cooked with the bones, is another excellent dietary source of collagen. This is largely due to its high protein content and affordability, which is why many collagen supplements are derived from chicken bones. Like fish, the collagen content in chicken is higher in the cartilage and bones than in the meat itself. Additionally, chicken thighs contain more collagen than chicken breasts. So, if you're aiming to boost your collagen intake through chicken, choosing the right parts can make a difference.

5. Soy

Both soybeans and soy chunks are rich sources of protein and contain beneficial amino acids like glycine and hydroxyproline. These amino acids serve as essential building blocks for collagen production in the body. While soy-based foods don’t supply collagen directly, they offer the necessary components in ample amounts to support its natural synthesis.

6. Citrus fruits

Why choose citrus fruits for collagen support? These fruits are packed with vitamin C, a powerful antioxidant known to stimulate collagen production in the body. While many people are aware that citrus fruits—like oranges, grapefruits, and lemons—are rich in vitamin C, few realize that this vitamin plays a key role in the production of procollagen, the precursor to collagen. Including citrus fruits in your diet can therefore effectively support your body’s natural collagen formation.

7. Garlic

Garlic does more than just enhance the flavor of your stir-fries and pasta—it may also support collagen production. While garlic doesn't contain collagen itself, it's rich in sulfur, a trace mineral essential for collagen synthesis and for preventing its breakdown. In addition to sulfur, garlic is packed with antioxidants, which help protect the skin by neutralizing free radicals—unstable molecules that contribute to cell damage, premature aging, fine lines, and wrinkles. So, adding garlic to your diet may benefit your skin as well as your taste buds.

8. Leafy greens

Leafy greens are a must-have for healthy skin, thanks to their rich antioxidant content—especially chlorophyll, the pigment responsible for their vibrant green color. Like lycopene, chlorophyll can help stimulate the body’s production of collagen, or more precisely, procollagen—the precursor to collagen. To support collagen synthesis, consider adding greens like spinach, kale, Swiss chard, and collard greens to your diet. Spinach, in particular, offers an added bonus: it’s also a great source of vitamin C, which further enhances collagen production.

9. Berries

Berries are a powerhouse of vitamin C, which is why they often make an appearance in skincare advertisements. Including them in your diet can do wonders for your skin. Some vitamin C-rich berries to consider are strawberries, raspberries, blackberries, blueberries, and goji berries. In addition to vitamin C, goji berries are also high in lycopene, a compound known to support collagen production. It is

 known that berry extracts not only improved wound healing but also significantly boosted collagen synthesis. Adding a variety of berries to your meals is a delicious way to support healthy, glowing skin.

10. Nuts and seeds

Nuts and seeds are a vital part of a balanced, skin-friendly diet. When it comes to supporting skin health, they offer a wide range of benefits. Cashews, in particular, are a good source of glycine—an amino acid that makes up every third or fourth unit in collagen.

Beyond glycine, nuts and seeds are packed with nutrients: they’re high in calories, dietary fiber, healthy unsaturated fats, protein, and antioxidants. They also provide essential vitamins like E, B6, folic acid, and niacin, all of which play a role in maintaining and rejuvenating skin health. Additionally, they’re rich in important minerals such as magnesium, zinc, iron, copper, selenium, phosphorus, and potassium, while remaining low in saturated fat and cholesterol.

Most nuts and seeds are also loaded with antioxidants, which help combat oxidative stress—a key factor in skin aging. A diet rich in these nutrients can significantly contribute to healthy, youthful-looking skin by supporting collagen production and overall skin vitality.

Conclusion

From protein-rich sources like egg whites, fish, and chicken with bones to antioxidant-packed foods like berries, leafy greens, and citrus fruits, a wide variety of everyday ingredients can support your body’s ability to produce collagen. Nutrients such as vitamin C, sulfur, glycine, and other amino acids play key roles in collagen synthesis and maintenance.

Incorporating a mix of these collagen-friendly foods into your daily meals—while avoiding cooking methods that degrade nutrients—can help enhance skin elasticity, reduce signs of aging, and improve overall skin health. Ultimately, a nutrient-dense, balanced diet filled with whole, natural foods is one of the most effective and sustainable ways to support your body’s collagen production from the inside out.

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