Collagen has become a bit of a buzzword lately—and for good reason. It’s often linked to youthful skin, strong nails, and healthy joints. With all the powders, pills, and potions lining the shelves, it’s easy to forget that some of the best sources of collagen are already sitting in your kitchen.
Why collagen, and why now?
Let’s be honest—aging is natural, but who doesn’t want to feel and look their best while doing it? As we get older, our bodies make less collagen, which can show up as wrinkles, joint stiffness, and a little less bounce in our step.
The growing interest in collagen has led many to explore natural ways to boost it, especially through food. It’s about feeding your body the good stuff, from the inside out.
If you’re someone who’d rather sip broth than mix a supplement, you’re not alone. Adding collagen-rich (or collagen-supporting) foods to your meals is a great way to naturally boost your intake. Here are some easy, everyday options to work into your weekly menu.
Add these collagen-friendly foods to your diet:
Chicken skin
Yes, the crispy, golden skin on your Sunday roast is actually good for something. It’s full of natural collagen, especially when cooked on the bone. Keep the skin on when roasting or making chicken soup—it’s more flavourful and collagen-rich.
Read more: Is your skin condition caused by your gut?
Bone broth
Homemade or store-bought, beef or pork—bone broth is a powerhouse when it comes to natural collagen. It’s made by simmering bones and connective tissue for hours, which extracts the good stuff your skin and joints will thank you for. Sip it warm, use it in soups, or cook your grains in it.
Sardines
They might be small, but sardines pack a punch. They’re rich in collagen because you eat the whole fish—skin, bones, and all. Try them on toast with lemon and herbs for a quick, nourishing lunch.
Organ meats (Afal)
Liver, heart, and other organ meats are not everyone’s cup of tea, but they’re incredibly rich in type I collagen. If you’re up for it, add a bit of liver to your mince for a nutrition boost. Or enjoy a pâté on crackers with pickles and crusty bread.
Berries
Berries don’t contain collagen, but they help your body make it. Thanks to their vitamin C content, they support natural collagen production. Keep a mix of strawberries, raspberries, or blueberries on hand to top yoghurt, porridge, or salads.
Broccoli
Another vitamin C winner. Broccoli is super easy to add to stir-fries, pasta dishes, or even roast in the oven for a crispy side. It’s one of those everyday veggies doing behind-the-scenes beauty work for your skin.
Aloe Vera (yes, to eat!)
We all know aloe vera helps with sunburn, but taken in small doses, it may also help your body make more collagen and boost skin hydration. You’ll find it in some drinks or supplements, but just be sure it’s the food-grade kind.
Collagen lattes and smoothies
If you’re into your morning coffee or protein shakes, adding a scoop of collagen powder is an easy way to sneak it in. It’s tasteless, blends well, and many cafés offer collagen-boosted drinks too.
Gelatin-based treats
Think homemade jelly or even the occasional gummy sweet. Gelatin is made from collagen, and while it’s not exactly a health food, it can give you a little boost. Just watch the sugar if you’re going this route.
Eggs
While eggs don’t contain collagen, the whites are rich in proline, an amino acid your body uses to produce collagen. Scrambled, boiled, or poached eggs are an easy win.
Citrus fruits
Vitamin C plays a key role in collagen production. Oranges, lemons, limes, and grapefruits help your body turn amino acids into collagen more effectively. A glass of freshly squeezed juice in the morning? Yes, please.
Leafy greens and beans, and lentils
Spinach, kale, and Swiss chard are packed with nutrients that help protect and preserve the collagen you already have. They’re easy to toss into a smoothie, salad, or stir-fry. Beans and lentils, these plant-based staples, contain zinc and copper, both of which help boost collagen production. Plus, they’re affordable and versatile.
Cashews
Cashews are rich in zinc, a mineral that plays a big role in collagen synthesis. Keep a handful in your bag for a skin-friendly snack on the go.
ALSO SEE: Superfood superhero: The amazing avocado
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